Author: MACHINEHEAD

  • Let’s Try that Again!

    I loved last weeks workout, but not everyone finished it so I thought I’d drop the gauntlet by both making it harder and telling the PAX that no one had finished this last week. The PAX did not disappoint, pushing themselves like men possessed to finish more exercises 5 minutes earlier.

    Mosey the ¾ miles around the school.

    warmarama:

    SSH, Don Quixote’s, Cherry Pickers, worlds greatest stretch, Merkins.

    The Thang:

    Mosey to the playground:

    30 Jerkins on the low bars, “on my up.”

    COP#1: Catch me if you can

    • Pair off
    • One person runs to the fence, back to the playground for 10 jerkins and then relieves their partner who is slowly inchworming across field to the same fence

    Mosey to the benches

    COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

    • 25 Dips,
    • 50 Alabama Prom Dates,
    • 75 American Hammers,
    • 100 Flutter kicks.

    COP # 3: Catch me if you can again. “You are going to work your way around this Diamond three times for a grand slam.”

    • Pair up
    • One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
      • Bear Crawls
      • Broad jump burpees
      • Sideways Squat’s

    COP #4: Circle of Pain

    Exercises included: WWII’s, Cruntchy frogs, merkins, worlds greatest stretch, ect.

    COT: Countarama, Warmarama, anouncements and prayer.

  • Tour – De – Stade

    Warm-Up.
    The PAX Mosey’d to the football field and then winded it’s way like a snake from Greek mythology up and down, down and up through the stairs on the bleachers. Mumble chatter about “skipping,” the stretches were heard from the unhappy serpent until we arrived at the top of the last set of stairs.

    Circle up:

    • Cherry Pickers x 10 IC
    • Worlds Greatest stretch 10 OYO
    • Arm Circles fwd/bwd x10 IC 
    • Imperial Walkers x15 IC

    I proceeded to miss-name exercises and ruin the “Next exorcise, In Cadence, ready position, move,” procedure, but my supportive PAX was quick retrain me. Here I thought I was a big bad Q with 2 notches in my belt, but I clearly have some homework.

    Thang 1: “Tour – De – Stade” The pax will revisit the bleachers to touch every stair twice

    Set-up: 8 stair sections; assign 1 pair per section to start (staggered). 

    Per cycle (together or alternate): 

    • Run up stairs to top → 10 Dips
    • Run down stairs → 10 Merkins

    – After completing aisle, move right to next section & repeat. 

    – At far right end, mosey back to far left & loop again. 

    Transition: The PAX regrouped at the bottom of the bleachers and did air squats till the six joined us. Then we ran to the football field.

    Thang 2: Field Mary Suicides  

    Set up: Start in end zone. Suicide-style: sprint to each line (10, 20, 30, 40, 50 yd), do full reps of listed exercise, sprint back. Advance to next line after completing previous. 

      – 10 yd: 10 Australian Snow Angels 

      – 20 yd: 20 WWII’s

      – 30 yd: 30 American Hammers 

      – 40 yd: 40 Alabama Prom Dates

      – 50 yd: 50 Flutter Kicks 

    Thang 3: Dora

    Pair up, each group does 100 Squats, 200 Plank Jacks, and 300 monkey humpers as a pair. One member of the pair runs to the other sideline and back while the other member knocks off sequential reps and then they switch.

    Transition: Run to the ramp for some lunges and then back to the parking lot.

    Thang 4: 2 minutes of Side straddle hops.

    Back at the cars we found a fearless leader, very ill, and equally Nyquilled Snuff who rolled out of his death bed to bring us coffee.

    I needed to kill 2 minutes so we did 47 SSH in cadence.

    – Name-o-Rama, announcements, prayer, and Coffee-Rama followed by a DTH lead discussion of our Shorties and shield wall

  • Gulp the Dookie

    **Warm-Up (9 min)** 

    We practiced the AMRAP and timed ourselves doing it to set a baseline to beat. It took us 9mins together to run the half mile loop and do the exorcises.

    AMRAP:
    The route is 0.6miles. At the bridge we do 10 incline pushups. On the trail we do lunges between signs about 50 feet apart. We bear crawl across the parking lot, then 10 pull-ups and 10 dips on the playground and start over. Everyone was able to complete over 3 rotations in the 28 minutes they had so everyone beat the warm-up time. Impressive group.

    Mary to the finish 

    – Circle up: Dealer’s Choice abs (each PAX calls 1 exercise x10-15 IC, e.g., plank, LBCs).

  • VQ in just before the snowpocalipse.

    Some interesting context: Today was the first day Scrams doctors said he could safely do anything strenuous. This HIM shows up with stapples in his head and blew this workout away just like the windchill that makes it feel like one degree today.

    warmarama:

    SSH, Merkins, Freddie Mercuries, X-Cross Sit ups, Don Quixote’s, Cherry Pickers, The Opus (because the PAX got mouthy), Copperhead Squats, Imperial Walkers.

    The Thang:

    Mosey to the field:

    COP#1: Tag Me in “Burpee across the field, but you are not alone.”

    • Pair off
    • One person runs to the fence and back while the other broad jump burpess across field to the same fence
    • When you finish, find one of the six pair and join them in whatever they are doing.

    Mosey to the benches

    COP#2: Four corners prostitute style “because you need nicer abs to work corners in bon air.”

    • 10 Dips,
    • 20 Flutter kicks,
    • 30 Alabama Prom Dates,
    • 40 No cheat merkins which is the first time Belay and Dookie can feel their fingers.

    COP # 3: Catch me if you can. “You are going to work your way around this Diamond three times for a grand slam.”

    • Pair up
    • One person does the exercise around the diamond while the other runs until the lap the first person and then they switch. This continues until you have completed one lap of each exercise.
      • Bear Crawls
      • Lunges
      • Sideways Squat’s

    COP #4: Three man Relay with some frozen fingers

    • Mosey over to the playground and find a pull-up bar
    • One man does pull-ups, one man does push-ups, oh sorry tin man, “merkins,” and the third runs a lap, rotate when the runner returns

    COP #5: I don’t have a 5th thang planned, lets go do some wall sits and bear crawls until the time is up.

    Head back to the COT and asked Scram to lead us in some shoulder touches for the final minute. Countarama, Warmarama, anouncements and prayer.