Author: Mudslide

  • OLD SCHOOL….Kettlebells and Van Halen

    This morning, the weather gave us a nice little break to come out and get in a good Kettlebell training session. Kettlebells…..a training tool that’s been around in some form for hundreds of years where if no used right can hurt you. I made a music promise and this mornings’ selection was Van Halen(the David Lee Roth years) you can go wrong with that.

    A little mosey around the school, then a short warm up of Cherry pickers, Helicopters, and Don Quixotes then we were off to the races. The main part was a descending ladder workout(10-1) consisting of 6 different exercises: DB/KB Rows, Goblet Squats, WW2 with the weight, DB/KB Clean and Press, Leg Lifts with feet to the weight, and Swings. Start at 10, a little break after 6 where we did a farmers carry, then finished it off.

    Next little part: ascending ladder 1-10 a Blast off(plank position, bring your butt to your ankles and shoot forward, followed by a plank pull thru with the weight go each side then a Merkin(the Merkins start at 1, finish at 10). A little mosey around the lot, a little plank work to finish

    Names and prayer by YHC

    Announcements: Nancy’s run is in March, F3 Abs and mile Challenge starts 2/1, A little prayer for Corned Beef who lost his mom. Oh one final thing something to think about. The band I played today: they had something in their demands involving a certain candy, do you know what it is?

  • Early Rising Wednesday

    Big Rig had done a little run before I arrived(was hung-up at the light waiting to turn). A little mosey over to an area for a quick warmup. Warm-up consisting of SSH, Imperial Walkers, Cherry Pickers, Helicopters, Merkins and ending it with some LBCs.

    After figuring the area out, I decided to start out with some hangs from the bar followed by runs down the hill and back. Luckily it was just warm enough there was no ice on the bars but 30 second hangs is a good start to not only wake up the back and shoulders, but also your grip and core(you’re working on keeping your body still). 3 rounds of that combo then onto the next part.

    The next part consisted of 3 exercises: Australian rows with calf raises and elevated heel squats. Same deal you’re working on those back muscles plus getting your chest and midsection involved. The calf raises hitting those muscles in the lower part of the legs and elevated heel squats puts a unique twist on the squat(once you get situated with the position, the squatting part becomes easy).

    I decided to try something I haven’t done in a while. Hang on a bar, then shift your weight from side to side. Just doing that alone gets you to work on body control. Moving your hips, legs plus trying to control the upper half do about 5 per side and you will feel it

    A few rounds next of a triple check: incline merkins, Bulgarian split squats(foot resting on a bar) and something new(Everest Mountain Climbers). Imagine hanging from a bar, holding your arms in a 90 degree angle, bring each leg up and down like your running(there you go). Finished with that, time for one last little bit

    I called the last part 20s(pick 20 of something, the other person runs down the hill, bernies back up). Started with Freddie Mercurys, heel taps(I call them penguins), oblique V-ups from each side and that was it

    Today was working on things as race season approaches. Big Rig wanted to work on things that will come up for Rugged Maniac plus for myself, a little prep now plus work on a few areas that can be improved on.

    Announcements:

    —Big Rig has the Q Saturday at Rock N Roll. Come out and experience a few things he does early mornings

    —I will be doing the Q at Old hundred next Tuesday(kettlebells) plus a Friday at Satan’s Hill in February.

    —Anything else, check Slack have a good one

  • Midweek Early Morning Madness

    430am…not the easiest time to either wake up yet to also wake up and train that early(takes a unique, special and a little insane breed) to get going that early. I missed the graveyard Monday, yet able to make up this morning. Here’s the Breakdown:

    Warm up consists of SSH, Don Quixote, Helicopters, Imperial Walkers, Copperhead squats, Merkins, LBCs and ending with a 30 second chair hold. Big Rig then led me over to the area where he and Chaplain trained Monday. Light bulb went on(all right) created a 4 part, 4 round workout consisting of 20 step-ups, 10 Australian Rows, 10 bar dips and 20 leg raises with a pulse(sorry I am still working figuring out all the names for everything).

    Once we saw that, I saw the area we were in, a little like the triangle at Dogpile but the uphill part not as steep. Decided lets crank out 100-10(start with 100 of something, decrease by 10 at certain spots till we get to the end:

    100 SSH, 90 squats, 80 LBCs, 70 dips, 60 Mountain Climbers, 50 Shoulder Taps, 40 Carolina Dry Docs, 30 Walking Lunges, 20 Merkins, ending with a classic 10 burpees

    A last little run to the field for a quick down the hill, then bear crawl back up and we were finished.

    There’s a saying: takes 3 weeks to develop a habit, 3 months to develop a lifestyle change. There are mornings it’s not easy, a struggle times little injuries are there or we are having a mental block and just stuck. Come out, get the workout in(whether it’s 45 minutes during the week or 1 hour on the weekend), afterwards you feel better

  • Finally….Mudslide does a Q!!

    In the back of my mind….I knew the day would come to get out there, knock a Q out and now that I have one under my belt, I want to do more. Here’s the breakdown of today and if you missed it and wanted to come(don’t worry, another opportunity will happen soon).

    Started out with the warm-up: 20 SSH, 10 Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, then to the ground for Merkins, LBCs, and ending with some Alabama Prom Dates. A little mosey over to one of the many lots and it was truly time to get rolling.

    First part: 11s(a combination of Groiners and WW2s(10-1, 9-2, etc)

    A little rest then over to the area near the fields for a triple check: runs up the stairs or side hills with tricep dips and scrunchy frogs as the missing parts.

    A short pause: then over to the field for a Loreine(40s). Monkey Humpers with plank jacks(30-10, 20-20, 10-30)

    A short mosey, then onto a Dora(in this case Mega Dora) 100 merkins, 200 squats, 300 supermans, 400 toe taps(now what ended up happening is the supermans were cut to 250 cause they will work not only your back but the core and areas you aren’t used to using)

    A mosey, then some walking lunges and finally coming to the end with a little Burpee madness(regular, Leonidas(2 merkins) 3 merkins, bodybuilders and bodybuilders/lieutenant dan combo. A few of us did some side shuffles down each of the lot, a little mosey back then the hour was up. Scary part is I know harder ones that you will see one day

    A few announcements: Welcome aboard to Purple Rain(courtesy of Heist). Poor guy will be feeling this later and tomorrow. Highlights from last night’s meetings over at Diamond Billards, Posh and Shank getting ready for the first Bermuda Triangle on Tuesday(I will be there). Frozen Triangle coming up 1/21/23 help in any way possible(I am sure I can come up with a good 15-20 minute workout). YHC led us out in a short prayer, a few of us joined up at Starbucks. Enjoy your day, rest up I will see everyone soon