4 PAX made it to the wet and muggy gloom of antrim park for band of brothers
@dimon @headsup @gimpy @wildebeest
Mosey short run down to lower lot and back
COP: ssh sungods abe begoda hillbillies
500 rep reaper:
1. Body squat
2. Spider man pushup lt rt is 2
3. Broom stick deadlift / stick overhead knees bent butt back bend stick to mid shin then stand up
4. Mountain climbers
1st rnd 5 reps then 12 rounds of 10 reps
(All in cadence with pax taking turns)
No breaks (1 20cnt before last set of 4 rounds)
17:56 for time
Block curls x 30
Block press x 30
Plank 6 10 counts
Farmer carry 2 blocks full length of parking lot around big circle and back then 20 merkins.
Farmer carry blocks to playground 20 merkins
Glad to have @gimpy with us on a Wednesday
Tomorrow leg day. Will be a slow trip around the lake.
Have a great day!
4 PAX @headsup @dimon @queen @wildebeest
Inspired by the other group doing the challenge: marked out 100ish yrds with 100 paces across parking lot mape with cones.
Mosey down to dock
CoP: ssh running lunges hillbillies cotton pickers sungods
Mosey back up to parking lot
Bear crawl 100yds
25 hand release merkins
(@dimon best time 1:57 and 2:03 for bearcrawl and 25 hand release merkins)
10 merkins 10 squats 10 mtn clim 10 lbcs
Repeat x 8
Abs: 1 min each
Circle abs rt then lt
Glute bridge press
Side to side heel taps
ss whats: 5 ssh 2 exercises
Closed with name-a-rama and prayer
7/26 Antrim band of brothers 2 back blast:
@Dimon @Crash @Wildebeest
Showed up to find crash waiting in parking lot with a columbus police car sitting in lot on patrol…think he left after he saw we were a group of old guys ready to exercise
Dimon comes in hot at 0531 Continue reading
Upper body core day
@dimon @headsup @wildebeest
Short mosey around tennis courts
Ssh, cotton pickers, abe begodas, sungods, stretching all on bball court.
Inchworm endline to endline on crt (walk hand plank out then walk feet in to hands then hands out…like a inchworm)
Burpee broad jumps x 25 on tennis court
Bearcrawl 1 crt lunge 2nd bearcrawl 3rd
To the blocks: emom
Merkins x 20 with plank hold for remainder of minute x 5 minutes
Curls x 30 with block holds for remainder of min for 5 minutes
Situps (not lbc) x 20 then feet off grnd for remainder of min x 5 min
Front raises with block x 20 witb block plank for remainder x 3min
American hammer twists with block x 20 x 2min
1minute of 20 merkins and curls (30) to complete 1 min
Short stretch of shoulders.
Circled up and prayed for our days!
@dimon @headsup @blindspot (headlocked inti returning) @bo @wildebeest
Mosey ti the docks for a little warm up
Ssh x 30
Running lunges x 30
Cottonpickers x 20
Warrior rt / lt
Fast mosey (7:45 pace 1/2 the lake)
Slow squats x 30
Alternating lunges 15 each leg
Fast squat to dble high knee jump x 15
Repeat squats lunges and fast squats
Mosey rest of lake same pace to docks
Side step ups on benches 10 each leg
Plank walk arohnd your bench x1 then reverse direction
7 min ab torture 1 min each exercise
Figure of 8
Wikans (clockwise x 1 mi counter x 1min) crunches
Plank and tuck
Mosey to hill run up backwards
To the flag 0615
Prayed for families traveling and for bo’s kids who are sick and theg are leaving for vaca
Happy birthday to eric / headsup! Yesterday!
Have a great week men. Will be put for all of next week. Keep pushing hard in all areas of your life. Dont slack off!
7 PAX woke up early in the muggy warm air….better than snow and ice for sure! @spotlight @francispsycho @headsup @dimon @savannah @id @wildebeest
Mosey down to bottom:
SSH / cotton pickers / slow squat x 20 / fast squat x20
Side lunge rt lt / merkin 20 / plank 10cnt each pax (8) / sungods / slow squat – high knee jump x 2 x 10
Mosey back to top
MOVE QUICK NO STOPS
Blocks: circle up
Shoulder to shoulder x 20
Block merkin x 20
Plank walk to next block repeat x 3
10 merkin walk ups
Plank walk clockwise repeat x 3
10 front raises
3 block burpees
Plank walk clockwise repeat x 3
20 fat man twist with block
10 decline merkins
Clockwise repeatx 3
Ending right at 0615
Count off…name a rama
Glad to have ID back to the PAX
@spotlight headlocked @dimon to Q leg day. Not sure that was a good idea!! Join us tomorrow for Antrim leg day.
As always…ended in prayer for ojr families and for us to be stronger…better…husbands fathers and friends.
5 PAX in total including @chickenlittle who went past the kettle workout to join us…glad you came.
@brain @headsup @dimon @chickenlittle @wildebeest
Warm up circle of pain: SSH x30; side to side cotton pickers x 15; sungods 15 fwd 15 reverse; leg stretch
Set up blocks:
5 blocks flat about 3ft apart. Line up.
Merkin on block plank walk to next block for a merkin and go down the line when done sprint across feild and back and plank for 6.
Repeat x 3
However you want to order it: on your own
100 block curls
100 block shoulder presses
50 decline merkins (ft on block)
Army crawl 1/4 of feild (25yrds) then Sprint across feild and back then plank for the 6
Grab a partner: goal for 2 of u / alt as needed
1 does Kettle swings (50)
2 burpees (40)
Indian run down parking lot to the end and back
Top Parking spaces: BC x 5 sprint rest and return with same (BC x 5) repeated x 3
We put the blocks away wth 2 min to spare for some teach stretches and hammy stretches
Countoff and name arama
Closed with prayer asking for strength to have integrity in all we do!
Block party with brothers
Plan to run and move.
Who: anyone not afraid to get wet and dirty and completely exhausted. Men who want to be stronger and faster and better men!
530 Antrim park at the flag
See you there!