5 gentlemen posted this morning for a variety of iron implements.
COP – various warmup exercises
Circuit – setup 5 stations with the jump rope as the timer. Other stations rotated between upper body, lower body and core exercises. Rinse and repeat until time.
Good mumble chatter. Some GRAMS to close out.
Numbers, names, Corned Beef took us out.
3 men braved the rain and chilly day to get some kb beatdown. The PAX got under the overhead bus cover to start the workout.
COP – various warm up exercises
KB stations – 3 stations (upper body, lower body, core). Rinse repeat, change exercises every 3 rounds.
Numbers, names, Surf n Turf took us out.
3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end.
COP – variety of warm ups
Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back
11s – kb swings and clean&jerks
Some GRAMS to close out
Numbers, names, Surf n Turf took us out
3 men posted for some circuit training this morning. YHC and Corned Beef brought our clubs for the circuit.
Surf n Turf led the COP
Circuit – various club rotations with some KBs and jump ropes thrown in there.
Some boat canoes and GRAMS to close out.
Numbers, names, Corned Beef took us out.
6 men posted on a foggy Monday morning to get their week started right. Hot potato was called for and Corned Beef took the lead.
Some parking lot tracers, then some COP
Mosey to cafeteria entrance for some 11s. Calf raises on one side of curb, lunge to other side for squats.
Bulkhead Q – mosey to gym area
Triple check – p1 donkey kicks, p2 merkins, p3 touch a tree
Mosey to tennis court for some growing 4 corners. Too hard to explain here but we did a lot of LBCs, T claps, Freddie Mercuries and shoulder taps
Mosey to back of cafeteria for a couple of rounds of dips and step ups
Mosey back to flag for some GRAMS to close out.
Numbers, names, Mustang took us out
3 men posted on a drizzling morning to throw some iron around. Perfect numbers for triple checks so that’s what the pax did.
Mosey around parking lot then some COP.
Triple checks all around:
Round 1 – squats, demon crushers, mountain climbers (timer)
Round 2 – club swing right hand, club swing left hand, rosalitas (timer)
Round 3 – kb swings, curls, mosey around parking lot (timer)
Some boat canoes and GRAMS to close out.
Numbers, names, Surf n Turf took us out.
Looks like vacation week at DaVille. 2 men posted a beautiful day.
YHC took the Q because I didn’t want a Helix beat down.
Some parking lot tracers then some COP.
Mosey to service road, starting at light pole do 5x merkins, 10x squats, 15x lbc’s. Add 5 to each at next pole then 5 more at next pole. Reverse back to starting pole.
Dora – 100x donkey kicks, 200x Mike Tyson pushups, 300 reverse snow angels.
Mosey to back entrance. Alternate between step ups and dips, with lunges in between.
Mosey back to flag, Helix led some GRAMS.
A trio showed up for some pyramid style beatdown.
Mosey around parking lot then some COP.
Pyramid routine – do 5 exercises: squats, clean and jerks, lawn mowers, ww2s and calf raises. Reps increase 1 ea to 5 ea and back down to 1.
Some boat canoes led by Yardsale and some grams to close out.
Names, numbers. Surf n Turf took us out.
YHC rolled in hot to find the rest of the PAX warming up. Started a mosey around the parking lot then some COP
Circuits:
YHC had brought his mace so we started a circuit with different weights and stations.
Round 1 – deadlifts, mace squats, ww2s with pump, timer mosey around parking lot. Rotate twice.
Round 2 – around the worlds, mace curls, good mornings, timer mosey around parking lot. Rotate twice
11s – kb swings + tricep extensions
Numbers, names, Yardsale took us out.
4 men posted at the Creek to finish their week strong.
COP
Mosey around parking lot, then some parking lot tracers. Followed by some SSHs, Don Qs, arm circles, copper head squats etc.
4 corners cumulative – c1: 10 merkins, c2: 10 merkins + 20 squats, c3: 10 merkins + 20 squats + 30 ww2s, c4: 10 merkins + 20 squats + 30 ww2s + 40 reverse snow angels
Partner suicides – p1: suicides on basketball court, p2: round 1 planks, round 2 horseback riding stance, round 3 leg raise 6 inches
Mosey to flag pole. Partner up, p1 20x calf raises on flag pole, p2 20x dips on bench. Rinse and repeat 3 times.
Mosey back to flag for some GRAMS to close out. Numbers, names, Yardsale took us out.