Author: Lurch

  • Don’t Stand Downwind

    7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods.

    Mosey to the back of the parking lot.

    Warmup CoP
    Side Straddle Hops
    Helicopters
    Ukrainian Soldiers
    Imperial Walkers
    Copperhead Squats
    Arm Circles

    Cocaine Bear Crawl
    Bear crawl back to the kettlebells stopping every 2 white lines to do a Merkin.

    Upper Body CoP
    Close-grip curls x20
    Close-grip reverse curls x20
    Front arm raise x15
    Overhead press x30
    Swings x30
    Lawnmowers x15 per arm
    Skullcrushers x20
    Chest press x30

    Mosey to the bus loading area for a DORA
    100 Goblet Squats
    200 Calf Raises
    300 LBCs

    Farmers Walk x2
    Loop the bus loading zone holding the kettlebell in the left hand and then repeat with right hand.

    Kettlebell Bank of 500 American Hammers

    Mosey BTTF

    Bank of 200 Merkins

    Light stretching to close it out. Nice to see everyone this morning, glad to see Knock-Knock back for day 2… keep it up!

    Numbers > Names > Announcements (check Slack) > BOM

  • Don’t Skip Leg Day

    Leg day is an essential part of a well-rounded workout routine. What better place to ensure the legs get a good workout than Satan’s Hill?

    Warmup CoP
    Mosey
    Side Straddle Hops
    Helicopters
    Windmills
    Water Wheels
    Ukrainian Soldiers
    Imperial Walkers
    Standing Quad Stretch OYO
    Knee Pulls OYO
    Merkins

    Cocaine Bear Crawl
    Bear crawl to the back of the parking lot stopping at each white line to do a Merkin.

    Mosey BTTF for a Triple Check
    1. Runner to the back of the parking lot
    2. Side Hops over parking lines
    3. Copperhead Squats

    Mosey to Satan’s Hill for a Triple Nickel
    5x Wojo Squats (slap pavement on each rep)
    Run to the top of Satan’s Hill
    5x Wojo Squats
    Run to the bottom of Satan’s Hill
    5x Wojo Squats

    Indigenous Lunge Walk up Satan’s Hill – This was going to be Walk Like an Egyptian but I am glad it wasn’t, we would still be there.

    Bolt 45s
    15 reps of only the upper half of a Squat
    15 reps of only the bottom half of a Squat
    15 full range Squats

    Mosey BTTF for a DORA
    100 Dips off the curb
    200 Copperhead Squats
    300 Toe Taps on curb (singles)

    The Butkus Competition for 1 minute, groups of 2.
    Whoever did the least reps in that 1 minute had to pay with 5 burpees.

    Ring of Fire – 10 Merkins each

    Numbers > Names > Announcements (check Slack)

    Moment of silence to think about whatever each person needed. Hopefully this was the hardest thing you had to do today.

  • You Rang?

    8 members of the Addams Family came out to Rock n Roll on a slightly misty morning to put in the work.

    Warmup
    Mosey around the parking lot.
    Side Straddle Hops
    Helicopters
    Arm Circles
    Ukrainian Soldiers
    Imperial Walkers
    Standing Quad Stretch
    Tempo Merkins
    Mountain Climbers
    LBCs
    Knee Pulls

    Mosey to first workout area on the trail to start us off right with a Triple Check consisting of:
    Pullups
    LBCs
    Runner to downed trees and back. Initial instructions from YHC were spotty, with the group thinking the first runners were lost.

    Mosey to first gazebo and partner up for a DORA:
    100 Dips on Benches
    200 Single Count Flutter Kicks
    300 Copperhead Squats
    Runner to stump and back.

    Mosey about halfway through the paved trail for a Push-o-Rama:
    10 reps for each type of Merkin below with a 10 count rest in between
    Diamond
    Military / Shoulder Width
    Spiderman
    Hand Release
    Wide-Arm

    Mosey another quarter mile or so for a Leg-o-Rama:
    20 reps each exercise with a 10 count rest in between
    Jump Squats
    Left Leg Lunges
    Right Leg Lunges
    Copperhead Squats
    Calf Raises

    30 second rest

    Mosey BTTF, or maybe the falling sign?

    Circle of Fire – 10 Merkins of your choice.
    Plank until failure… some say Pierogi is still in plank position as we speak.

    Nice work everyone, thanks for coming out.