Author: Surf and Turf

  • Monday Morning Hot Potato

    Four men came out to start the week with a good workout in the humid weather. we started out with some parking lot tracers then began warmups:

    COP: Q Surf n Turf

    10X in cadence of the following, SSH, Helicopters, squats, arm circles ( forward and reverse), LBC’s, heels to heaven, Alabama prom dates, HR merkins, alt shoulder taps.

    Thang: Q Trout

    Mosey to basketball court and do modified suicides ( half court then full court). Between suicide sets do merkins ( count down from ten to one).

    Mosey to benches across from bus loop. 50 LBC’s, Hold a plank for 10-15 seconds, then half way down plank, close but not touching the ground plank. 3 sets then 50 more LBC’s

    Mosey to bus loop then do backward run around the semi circle end of loop, move to next tree and broad jump to next tree. Repeat that 3X, then do 20 squats. Do a sprint to the second tree.

    Mosey back to cars. Do calf raises, LBC’s and stretching to finish.

    Numberama, Namerama, Surf n Turf took us out.

  • Better Late than Never

    QIC Surf and Turf

    Pax:Yardsale, Surf n Turf

    Two men showed up for a Kettlebell workout. QIC showed up at 5:33, but we got a good start by doing a lap around the lot.

    COP

    warmup included the following 10X in cadence: SSH, Imperial walkers, Don Quixotes, Hillbillies, front and reverse arm circles, merkins , flutterkicks, heels to heaven, and reverse scorpions.

    After warmups we traveled to each light pole in the parking lot and did the following: 10X each arm lawnmowers, 19X each arm cleans, 20X squats, 10X each arm curls, 20X kettlebell swings, and 30X calf raises.

    Next was 11’s. One end was skull crushers, the other end was WW2’S with a kettlebell press.

    Numberama, Namerama, Yardsale took us out.

  • Friday Triple Checks

    Three men got out of bed this morning to get a good workout in cool weather.

    COP:

    After running some parking lot tracers, we did the following: SSH’S, Don Quixotes, Imperial walkers, copperhead squats, forward and reverse arm circles, alternating shoulder taps, hand release merkins, WW2’S, and Alabama prom dates. All in cadence.

    THANG

    Triple check 1 at basketball court

    Jump squats, LBC’S, suicides as timer( backpedal out and forward back)

    Triple Check 2 at the playground

    Pull ups, dips and lunges to the building and mosey back as timer.

    Mosey to parking lot for some boat/canoes and a ring of fire of merkins (2X)

    Numberama, Namerama, Surf n Turf took us out.

  • Summer preview

    Two men came to the creek o n a warm and humid morning to end their week on a good note.

    COP: We ran a warmup lap around the parking lot to the flagpole area. Then we did the following in cadence 10 SSH, 10 copperhead squats, 10 Don Quixotes, 10 Imperial walkers, 10 flutterkicks, 15 LBC’S, 10 alternating shoulder taps, 10 hand release merkins, arm circles (10 small and 5 big), then the same in reverse
    THANG: We began with 11’s calf raises and WW2’s Then mosey to the playground for timed pullups. The timer did lunges up to the end of the wood walk and back. Three rotations. Mosey to basketball court for a Dora 100 squats, 200 SSH’s, 300 LBC’S. Timer did modified suicides run forward up the court then backpedal on the way back. Time ran out so we didn’t get the LBC’S in.
    Numberama, Namerama, Surf and turf took us out.

  • Couple drops of rain

    Four men showed up on a cloudy Friday morning for a good workout.
    COP: Parking lot tracers to the regular COP spot then SSH’s, Don Quixote’s, Helicopters, Merkins, Alabama Prom Dates, Hand Release Merkins, American Hammers, Arm Circles front and reverse. All IC X10 except the arm circles.
    THANG
    Mini Dora 1
    Merkins X50
    Can’t remember X100
    LBC’s X150
    Bernie Sanders to first island then mosey back for clock.
    It rained a few drops during this Dora

    Four Corners progressive
    1. 10 merkins
    2. 20 CH squats
    3. 30 Freddie’s
    4. 40 Toe Tappers

    Mini Dora 2 at basketball court
    Two count lunges X50
    Hand release merkins X100
    LBC’s. X150
    Suicides on court for clock.
    Mosey back to parking lot near cars. Did some hamstring stretches.
    Numberama, Namerama, Announcements, Surf n Turf took us out.

  • Surf and Turf’s First Q

    Five guys woke up to start the week on a good note. Did a Mosey from parking lot to the bus circle for warm-ups: SSH, Imperial walkers, DQ’s, arm circles (both directions), merkins, and LBC’s.
    Started out with 11’s calf raises and WW2’s. Bernie Sanders between each.
    Next was a progressive 4 corners (actually 2 corners and 2 curves): 10 merkins, 20 Bobby Hurley’s, 30 SSH’s, 40 LBC’s. At each corner do previous corner’s exercises plus the new one.
    Last was a Dora: 50 mountain climbers, 100 copper head squats, 150 flutter kicks. Mosey back to parking lot, numberama, namerama, Surf and Turf took us out in prayer.