Author: Bulkhead

  • Bobbin n Poopin

    3 men posted for some tabatha workout.

    COP

    Tabatha style 20 seconds on, 10 seconds off.

  • Big Blue

    2 posted on this brisk spring morning for some kb action.

    COP

    11s – Sit up thrusters, merkins

    4 corners – Rd 1: curls, squats, demon crushers, calf raises x10; Rd 2: x15

    Boat Canoes

  • Rise n Shine

    It was good to be back at the Ville and a week long spring break. Just to ease into it, YHC suggested some Rise and Shine breakfast after the workout and 4 others liked that offer. The PAX decided to cut the workout at 6:00 then get breakfast.

    COP

    4 corners

    Numbers, names, Spit took us out

  • Visitors at Dapile

    YHC pulled into the Atlee HS parking lot to find two new faces. Quick intros with Brown Noser and Larry (FNG) as the rest of the PAX rolled in, then we moseyed. Also had a couple of runners who had already started.

    • COP
      • Parking lot tracers
      • SSHs, imperial walkers, arm circles, helicopters, shoulder taps, mountain climbers, HRMs, LBCs
    • Mosey to bus loop for catch me if you can
      • P1 bearcrawl, P2 runs loop then switches, complete full circle
    • 11s at the tennis courts
      • WW2s + Squats, run the edge of the tennis court in between the exercises
    • Pull-up + Merkin pyramid
      • 1 pull-up + 2 merkins, 2 pull-ups + 4 merkins, all the up to 5 pull-ups + 10 merkins then back down to 1 pull-up + 2 merkins
    • Mosey to the practice soccer field for some pole smokers
    • Native American run back to flag with burpee optional
    • Mr. Holland and Spit joined the PAX after completing their 7+ mile run.
    • A few minutes of stretching, numbers, names, Opus took us out
    • Notes:
      • Welcome Brown Noser and Sigmund (FNG), keep coming back out
      • Great 2nd F at the Local Cup

  • EMOM

    4 men posted today for kb beatdown.

    • COP
      • SSH, butt kickers, invisible jump ropes, arm circles, helicopters, DQ, others
    • EMOM
    • 10 reps of an exercise every minute on the minute for 5 minutes
      • Squats, WW2s, KB swings, demon crushers, deadlifts + shrugs, boat canoes
    • Numbers, names, Opus took us out.

  • Hot Potato DaPile

    6 men posted to DaPile today for some Hot Potato Q.

    • COP (Opus Q)
      • Parking lot tracers, SSH, imperial walkers, copperhead squats, American hammers, plank o rama
    • Mini Dora
      • 50x Mike Tyson Merkins, 100x shoulder taps, 150x donkey kicks; timer lunges
    • Pavarotti Q
      • Mosey to bus loop entrance
      • 10 dips, run to curb for 25 toe taps, rinse repeat 9 dips, 8 dips …
    • Corned Beef Q
      • Mosey to tennis courts for some 4 corners (alternating lunges, wall sits, merkins etc.)
    • Bulkhead Q
      • Mosey to pull-up bars for some triple check; P1 – pull-ups, P2 – squats, P3 – suicides
      • 11s – WW2s + monkey humpers
    • Native American run to flag w/ burpee optional
    • Numbers, names, Opus took us out
    • Notes:
      • Always a good beatdown with a hot potato Q
      • Hard work was put in by all
      • 2nd F at the Local Cup

  • Is that an UFO?

    2 men braved the cold and posted to Manndate.

    • COP
      • Lap around parking lot, SSH, invisible jump ropes, arm circles, DQs, etc.
    • Tabatha – 20 secs on, 10 off, 6 sets each exercise. Rotate between upper body, core and lower body
      • Curls, WWIIs, squats, triceps extension, KB flutter kicks, calf raises, shoulder thrusts, American hammers, bob and weaves
    • Notes
      • Boo Boo spotted a series of moving objects which could be potentially UFOs (most likely satellites)
      • Hard work was put in by all

  • 5 x 5 x 5

    3 men posted for some KB action.

    • COP
      • Lap around parking lot
      • SSHs, arm circles, neck rotations, various exercises
    • 5 x 5 x 5
      • 5 exercises, 5 sets each, 5 reps each set
      • Ab workout of choice in between sets and lap around parking lot after 1 round
      • Exercises were squats, bench presses, shoulder presses, rows and deadlifts
    • Notes:
      • Happy hour this Thursday at 6pm at Piggy’s Deli and Bar

  • Where’s the rooster

    4 men posted to the Creek on a cool almost spring day.

    • COP
      • SSHs, Imperial Walkers, invisible jump ropes, etc.
    • Mosey to the playground in the back for some back routines. 3 rounds of x5 pull-ups, x10 reverse snow angels and x20 donkey kicks.
    • 4 corners inside the campus hallways
      • C1 – x10 merkins, x10 diamond merkins, x10 wide grip merkins
      • C2 – x20 Lt. Dans
      • C3 – x30 flutter kicks + x30 scissor kicks
      • C4 – x40 mountain climbers + x40 plank jacks
    • Mosey to front parking lot. Start at one end, lunge to islands and x20 toe taps at each island. Mosey back to starting point, rinse and repeat with reverse lunges and x3 burpees at each island.
    • 4 corners MOM around the parking lot.
    • Numbers and Names. Opus took us out.

  • Someone has to hate

    2 men posted this morning for some KB action.

    • COP
      • Lap around parking lot followed by a bunch of exercises
    • Parking lot circuit
      • Stop at each light post for an exercise x 10
      • Goblet squats, lawn mowers, flutterkicks, mountain climbers, calf raises, sit up presses, high knees
    • 11s rd 1 – merkins + figure 8s
    • 11s rd 2 – sit up presses + step ups
    • Mr. Holland’s 8 count total body pump x 10
    • Notes:
      • A sluggish start turned into quite a beatdown, hard work put in by all