Author: Sparky

Six brave people appeared for a workout entitled “painstorm XXIV”….given the attention spams of most people, the overall workout was modified to accommodate.

Given the heavy leg work, started with a light jog followed by light stretching – right into the workout.

Run 400M
15 Burpees
Run 400M
50 Merkins
Run 400M
75 Sandbag Weighted Lunges
Run 400M
100 “Butt to bench” Sandbag Weighted Squats
Run 400M
75 Sandbag Weighted Lunges
Run 400M
50 Merkins
Run 400M
15 Burpees

Quick 10 Sandbag shoulders followed by 10 Sandbag over the shoulder swings.

10 count to recover, 10 reps of Bulgarian Split Squats right into 10 single leg Merkins and switch legs.

With time to spare, but no energy, circle of core work for 5 minutes.

Initial forecast of light dusting of snow was completely off. A brave group of 6 emerged promptly from their vehicles at 5:30 on the dot.

Brief jog around the school to find shelter from the wind – but no shelter to be found. Light warm up to get the blood flowing and a little bit of stretching. Light Jog back to the bottom of the hill/entrance of the school.

The Punisher

• 10 Sandbag Lunges
• 5 Weighted Sandbag Burpees
• 10 Sandbag Bent over Rows
• 5 Weighted Sandbag Burpees
• 10 Merkins
• 5 Weighted Sandbag Burpees
• Sprint all the way up the hill to the cars and back down

5 times through the above. Light progression of weight if you could stand it.

2nd half of Punisher is as follows: 60 Mountain Climbers, 50 Prisoner Jump Squats, 40 Monkey Humpers, 30 Merkins, 20 Long Jumps, 10 Burpees.

Ruck Sandbags back up the hill to the cars.

Numbered off, announcement, brief pray before wind picked up.

5 glorious members showed up right at 5:30 with a sixth showing up just a touch after the opening bell.  Little did he know that meant he had to grab the heavy bag.  What a beautiful morning to be running around an empty parking lot to still almost get hit by cars. Went down like this:

Each person grabbed their favorite Sandbag and headed towards the middle of the parking lot.

WU – Side straddle hops, push up planks, Lunges, power hops x2, T push ups, lunges with hands in air…..counting game was on point!

Round 1: 12 minutes total, 40 second intervals. Squat to push up Press with Sandbags (Intermediate 3/
Advanced 5) followed by Squat Jumps over the Bag  (Int 5/Adv 7). However fast you finished, remain part of the 40 seconds you got to rest.

3 minutes in between – Plank/ab work

Round 2: 12 minutes total, 40 second intervals. Squat to high pull with Sandbag (inter 5/adv 7) followed by 30 yard sprint. Half way through increased the distance of the sprint.

Introduced our friendly sandbags to the benches from Sparky’s last Q for a round of 15s. Step ups with Sandbags on left leg, then switched to 15 reps on the right leg.

Lunges back towards the cars – approximately 50 yards. Light Jog up the hill to the cars. Numberama/Namearma

Morning started @ 515 leaving NM with clown car that was one short of a full car…..Fartsack from our buddy Wilson with text at 5:09 while I’m waiting outside his house. Only at the end of the workout was it suggested that I should of lay on the horn in the morning until he walked out…..or his wife woke up.

Regardless, 10 brave members stepped out of their warm cars……

Started with Warm up, Side Straddle hop, walking lunges with torso twist, Knee’s to Chest, High Knees, Butt Kicks, Copperhead Squats, T-Push up ending with Plank variations.

Quick lap around Bus loop (right past the torture devices – medicine balls and sand bags) to our stations.

3x times through, Medicine ball throws against wall 10/10, wall sits with one leg raised, feet on wall plank, Sandbag Squats – quickly transitioning into second round of stations.

2x time through, 10 Merkins on medicine ball, sandbag clean and press, Balls to the Wall, Jumping jacks

Then mosey over to find our “benches”…..next workout we called the “20’s”, each exercise was done for 20 reps, first set with SBs, L leg step ups, R leg step ups, L leg get ups, R leg get ups, Incline merkin, Tri dips, AB crunches, Decline Merkin, L leg Bulgarian Squats (my personal favorites), R leg Bulgarian Squats, Box Jumps, Speed Skater over Bench, Bench Toe Touches, L leg power ups, R leg power ups

Mosey back to cars for round of Mary – timed. 35 seconds on, 7 seconds off…..Alternating Toe Touches, Right leg Toe holds, Left Leg Toe holds, American Hammer with medicine balls, Wax ON/OFF, ending with Windshield Wipers.

Ran out of time but was also planning a 2 minute V-Sit while passing the Medicine ball around…..next time boys!

8 brave soles (6 from NM) made it out to the cool embrace of the morning. Little did they know what was waiting for them. As the Q gave instructions, Honeymoon led the short warm up as there needed to be time for what lay ahead….

Partnered Up, split the count between the two partners. One Active and the other on Active Rest (lol).

• 150 Sandbag Overhead Extensions                          Rest: Wall Sits
• 200 Lateral jumps over matt                                     Jog around Cone – Transition next station
• 200 Merkins                                                                  Rest: Push Up Plank
• 40 Tractor Tire Flips                                                    Jog around Cone – Transition next station
• 150 Shoulder High Pulls with buckets of gravel     Rest: Wax on ab work
• 400 Jump Ropes                                                          Jog around Cone – Transition next station
• 150 Sandbag Shoulders                                              Rest: Mountain Climbers
• 200 Lateral jumps over matt                                      Jog around Cone – Transition next station
• 100 Burpees                                                                  Rest: V-Sits
• 150 Jump Squats                                                         Jog around Cone – Transition next station
• 200 Banded Bicep Curls                                              Rest: V-Sits
• 150 Ball Slams                                                              Jog around Cone – Transition next station

Light jog back around to the cars, notice just enough time for a quick round of dominos/ring of fire/duck, duck goose – Ring in Vsit, 10 merkins, run around next guys’ turn.

We were very fortunate to be joined by two great FNG’s both from NM and nothing better than indoctrination by fire!!  Welcome Beaker and Manziel!

WU – SSH x 20, DQ x10. Russian Soldiers x10, Dynamic Lunges x 2, Plank transitions x 2

Grab a Brute Force Sandbags and mosey to track.

4x Four corner sprints to tire to get the blood pumping

100 meters of tractor tire flips, jog to start/finish line

Used the Sandbags for 400 meter  relay around track followed up by compound movement, then breaking down the components. 10 Burpee Long Jumps with high knees back to start, 10 Merkins, 10 Jump Squats, 10 High knees.

Right into Sandbag relays 3X – SB clean and press to Burpee, carry around cone 10 meters away. Others doing Push ups or Jump Squats for duration.

A little game of Duck, Duck, Goose 2x (four holding plank while fifth does 5 burpees then sprint around)

Last exercise was SB wind sprints x2 on the tennis courts. Finished it off with some stretching and dynamic exercises.

Great work out guys, thoroughly enjoyed it.