warm up
Start with 12 mailbox burpees. Run to the end of the cul-de-sac and do 20 squats, 10 ball dippers, halfway up to the intersection do 20 American hammers and 10 crunchy frogs, at the top do 20 shoulder taps 10 merkins.
Repeat at next street
Repeat at next street
Repeat at next street
13 mailbox burpees
Repeat at next street
Repeat at next street
Back to the flag
Did my Birthday Q a week late because of the ice last week. 11 showed for it. Here’s what went down.
Warm-up
Brought my bluetooth speaker to play only songs from 1986 (sorry Wilson that you missed it). Seriously about half of the songs have been turned into State Farm commercials but 1986 definitely produced some hits.
With Beastie Boys playing in the background we started a horse shoe. From one side of the parking lot run around the bus and back to the other side and add on to each exercise each time.
5 Merkins, 10 WWII’s, 15 squats, 20 American Hammers, 25 plank jacks, 30 dry docks, 35 LBCs
Next do 10, 10, 10, 5 of each exercise at the light poles across the parking lot.
Merkins, Ball dippers, Plank Jacks, Dry Docks, Crunchy Frogs, SSHs.
Sprint back to the flag while listening to “The Final Countdown”.
Doesn’t sound too bad writing it out, but it was definitely tough. Good work boys! Thanks for coming out.
Nobody had the Q so I took it and did a bunch of random stuff. Mostly ground and pound.
COP
1st & 10 on Satan’s Hill. Picture Satan’s Hill as a football field (Halfway up being the 50 yard line). At the 10 yard line do 10 merkins & 1 burpee, sprint to the top and jog back down to the 20 yard line. Do 9 merkins & 2 burpees then sprint to the top and back down to the 30…..go up by 10 yards each time until you reach the top (finishing with 1 merkin and 10 burpees).
Round 2
Going from the parking lot entrance down to the bottom of the hill, Same thing just starting with 1 ball dipper & 10 Squats, sprinting to the bottom and back to the 20 for 2 ball dippers & 9 squats….repeat until done
Round of Mary
Strong work! Have a great weekend.
Decided on my long .5 mile drive this morning that I would try to Q without doing any of my 3 go-to exercises (burpees, bear crawls, or donkey kicks).
Warm Up
Did some rounds of Curls, Jerkins, Merkins, Planks, Shoulder Taps. Lots of Arm Circles and some running up Satan’s Hill. Plank jacks and more arm circles. And some other random stuff.
Ab work for the last 7 minutes.
Strong work guys!
Warm up
Starting at mailbox 1 do one burpee, mailbox 2 do 2 burpees, increasing each mailbox until the 5th. Plank for the six. Different exercises every 5 mailboxes for 10 rounds.
Grab rock for sets of 21’s, overhead press, curls, squats, 15’s, and another set of curls.
Pair up for double check. One partner running across parking lot to do 10 donkey kicks, while other partner does 10 overhead press and 10 curls as many times as they can.
Over to wall to do donkey kicks. Each person does 10 while others hold position on wall.
5 minutes of Mary.
Warm up
Triple Check- One person runs to top of Satan’s Hill and back. One alternating 10 curls and 10 squats with rock. One alternating 10 Jerkins and 10 LBCs.
Run up Hill and do 1 Burpee at first mailbox, 2 at the second, 3 at the third-up to the 5th mailbox. Back down the hill.
Run up Hill and do 6 WWII’s at the 6th mailbox, up to the 10th.
With Rocks 2 rounds of 10 curls, 10 tricep extensions, 10 shoulder press, 10 squats, run to the stop sign and back.
Finish with 6 minutes of Mary.
Great to have Chaingang from Atlanta come out with his nephew FNG (On the Rocks).
Strong Work!!!
SSH, Jumping out of the way when Aisle 5 pulled in at 80mph, DQ, Copperhead Squats, Cherry Pickers, Merkins, Helicopters
Grab Rock and take it to the bottom of Satan’s hill. 25 curls, 20 squats, 15 overhead press, 10 front swings, then run to the top of the hill and back, plank for the six.
3 rounds of that. In between rounds Nancy may or may not have tossed some Merlot (up for debate).
Leave rock and go to the parking lot. Lunge across and then back. Find spot of on wall for 1 minute wall sit, lunge across and then backwards lunge back. Another 1 minute wall sit. Followed by round of howling monkeys (Hold monkey humper position while each person does 10 monkey humpers going around the circle 2 times).
Round of 11’s (Jerkins and curls). Back to the Flag.
Strong work! Can’t believe we didn’t do any Burpees, Donkey Kicks, or Bear Crawls. I guess I’ll have to make up for that next time!
I requested to start a ”Hot potato” this morning even though Marmaduke, Honeymoon, and I had already decided we were going to do mailbox burpees. We have been talking for months about running and doing 1 burpee at each mailbox in the neighborhood (138 mailboxes) so what better time than a cool morning in July. Nancy especially liked the fact that it was trash day in the neighborhood so every mailbox had a nice smell to it.
All completed with time to spare. Last 3 minutes did round of Mary.
Wilson took us out.
Shout out to Wilson for running 2 extra miles after the workout with his daughter. Strong work!
COP
Running up Satans Hill, do 1 burpee at first mailbox, 2 at 2nd….up to 5. Back down the hill and plank for the six.
Back up the hill starting at mailbox 6 do 6 merkins, 7 at 7th…up to 10. Back down and plank for the six.
Back up the hill starting at mailbox 11 do 11 squats, 12 at 12th….up to 15. Back down and plank for the six.
Back up the hill starting at mailbox 16 do 16 plankjacks, 17 at 17th….up to 20. Back down the hill and plank for the six.
Back up the hill starting at mailbox 21 do 21 LBCs, 22 and 22nd…up to 25. Back down the hill then go get the six.
Round of wallsits, followed by donkey kicks.
Finished with 5 minutes of LBCs, FM, Crunchy Frogs, American Hammers.