1 Pull Up, Dip, and Pistol Squat enthusiast was on hand for today’s Extra Credit Session
Arm circles on the way to the jungle gym, box jumps on the bench
5, 10, 15
5 Pull-ups, 10 Dips, 15 Squats x4 Sets
Band Assisted Pistol Squats 8-10 reps x3 sets each leg
Max Reps Pull-ups and Dips
The heat was oppressive on this steamy 70 and sunny morning.
2 Premature Accelerators, decided to hold off on the accelerating. YHC got started early, like 3:59 am early and took it nice and slow. The plan was to not let the heart rate get above 150, which really meant to start walking if it gets to 145. Boberry joined up at about 430 and stuck to the same plan. Pace staying between 10-12 minutes, and occasionally walking to bring the heart rate back down
After several easy miles we made a quick hydration and fueling stop, then took to the trails of Rockwood Park. Still keeping it easy.
After the short trail run, another hydration stop, then a short tempo run. And Boberry was feeling it. All the zone 2 made him feel like a caged animal. YHC on the other hand had a hard time switching gears.
Always great to get out with Boberry and mix things up a little bit.
YHC was flying solo for this morning’s Pull up session, and it’s been a few weeks since he’s made it out on Tuesday. He got right into it.
Band assisted pull ups pyramid
3, 6, 9 Pull-ups, Dips, and Squats switching Squats for toe Dips and pistol squats with a bench under me to catch me in case I fall.
As I was doing squats, I saw the band hanging from the pull up bar, and had an epiphany. The Band assisted Pistol Squat. I figured I had to at least try it.
A little awkward at first, but could really feel the burn and get a lot better range of motion.
2 Gloom Warriors met up at the jungle gym at Goyne Park for a Pull Up and other things session.
3, 6, 9 with pull ups, dips, and narrow stance squats then switching the squats for toe dips
Band assisted pull ups and….Pistol squats?
That’s right, and Pool Boy went right down into it with perfect form, the Bands were of course helpful.
Great to get after it for the early morning extra credit, and even had a hint of daylight by the end
2 Swift Freaks hit the track at Swift Creek Middle for a SPEED workout. It was hot and muggy,, even at 430am, but a slight breeze made it a moderately less uncomfortable 70 and sunny. On the docket today, was sure to be challenging, even in cool weather. Here’s what went down.
Runner’s Drop Sets (or something like that)
Warmup 4 laps (1 mile)
All sets aiming for a sub 7 minute pace
4 laps, 60 seconds rest, recovery lap
3 laps, repeat
2 laps, repeat
1 lap, Cool down
Boberry and YHC, pushed hard on this one. It was a lofty pace to shoot for. But as I once heard Hardywood say, “There should be some doubt”
The Graveyard Shift made a road trip and was a day early, on Wednesday, June 4th. Today’s speed work, required a good sized hill, and Mt Midlo fit the bill. Here’s what the residents next to Mt Midlo witnessed.
About a mile warmup around the pond, I think, it was dark and Boberry lead the way. Then to the base of Mt Midlo.
60 second hard run up Mt Midlo
30 seconds rest, recovery run down the hill.
Repeat for 8 reps
Short cool down and nice chat with the MOT PAX
A Fab Five came out to Goyne Park for the Election Day edition of The Bermuda Triangle. It was a steamy 70 and sunny, but the PAX came ready and the Qs brought the pain. Here’s what the early bird voters may have witnessed.
530 hits and we mosey over to the parking lot on the other side of the school, where the voting entrance is, and we get into the warmarama.
SSH, Ukrainian Soldiers, Don Quyotes. On your Six. Hold boat and American Hammers for 5 core principles. Plank for Mission and Credo.
YHC was listening to the Disney Radio station on the way this morning and The Circle of Life from The Lion King came on, which inspired the name for the first COP.
The Merkin Square Circle of Death
Basically Four corners, with merkins to failure at each corner and 20 LBCs for some recovery.
Corner 1 Standard Merkins
2 Wide Merkins
3 Ranger Merkins
4 Diamond Merkins
Mosey to the rarely used playground at the front of the park next to Pole Alley
Elevens
1 Pull Up (or pull up negative)
10 Pole Dancers
Everyone knows how this works.
YHC handed the Q over to Pool Boy who led us on a long mosey around the field to the yoga mat for a Pentuple Check
Timer sprints to the tree and back while other PAX perform the following
LBCs, Stiletto Squats, Plank Jacks, Hand Walk around the carousel
Then Meander (Not mosey!) over the back wall of the restrooms for some Wall Work
Hoe Downs, and Balls to the Wall
Back to the yoga mat for 20 V Ups and 30 seconds of LBCs.
Names and Numbers
Great to have Beaver who made the long hike to join us this morning. As always his form was flawless to the very last rep.
Lots to pray for this morning. May the lord bless us all.
Been a few weeks since our last OTB Pull Up Session, and looks like YHC was flying solo. And the rain started coming down, as soon as I got to the playground. After a little warmup I got into it.
3, 6, 9 or something like that
3 pull ups, 6 dips, 9 squats
Then I setup the resistance bands on the pull up bar, but not for pull ups.
New to the OTB repertoire
Band Assisted Pistol Squats
YHC has been working on pistol squat progression exercises for several weeks now and the band hanging there just seemed like it was the perfect setup. Almost able to get the full range of motion.
Glad to be back after missing a few weeks.
15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work.
Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama
SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence.
Indigenous People’s Band on the Run
PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded runs (one PAX provides the resistance, while another runs as hard as possible to the front under resistance)
Four Corners Escalator
1st corner 10 Merkins
2nd corner 10 Merkins, 20 Groiners
3rd corner 10 Merkins, 20 Groiners, 30 WW2s
4th corner 10 Merkins, 20 Groiners, 30 WW2s, 40 SSH
Triple Check
To the concession stand
Step Ups or Toe Dips
Donkey Kicks
Run down the steps around and back up the steps
Mosey to the Monkey Bars in the woods for a Dora Murph
PAX splits into 2 groups
One does exercise, other runs to the edge of the woods and back.
PAX would collectively perform
200 Pull-ups
400 Merkins
600 Squats
Walking lunges back to the edge of the woods, then Mosey to the bottom of the hill
Catch Me If You Can
One PAX Broad jumps up the hill and the other runs to the top of the hill and back to partner and switch.
Repeato with Crawl Bear down the hill
Jail Break back up the hill and back to the flag.
Ring of Fire 41 Rep Edition
American Hammers, Merkins, Flutter Kicks, and 41 second plank.
Names and Numbers
Lots of upcoming events, check Slack for details
Great group of men that I was blessed to lead today. This was my birthday Q, as I celebrate my 41st trip around the sun officially on Monday the 9th.
Also thanks to Mudslide for relinquishing the Q
Party of 3 for pull ups at the jungle gym at Ecoff Elementary on a comfortable 70 and sunny morning in the gloom.
We started with the usual stretching and some pull ups. YHC wanted to try something different with the Bands. A one armed lat pull down. Unfortunately, not able get the band high enough to allow for a perfectly downward motion, but was able to get it to a 45 degree angle, which will have to suffice. Then the usual dips and jerkins. We also added a max dead hang to the regimen.
Throwing in some new stuff, since we’ve been doing a lot of the same stuff for a little while. Hopefully this will stimulate some growth.