Pax: Grovetucky, Tarmac, Lars, Specimen, Fresh Prince, Hack, LaLa, Bootleg, Schrute
COP: kettlebell cotton pickers x 10, sun gods x 20, standing rash stretch, sumo squats x 10, twisting lunges x 10
The Thang: The Q is suffering from Holiday brain and apparently thought we could do 40 minutes of work in 30 minutes but the laws of physics got in the way so I’m sorry the left side got neglected. 3 rounds, 40 sec on, 20 rest followed by a track lap, alternating arms: 1. Rotating Side Plank, 2. Catch squat, 3. one arm deadlift, 4. low pull windmill, 5. Rotating cast and clean, 6. Clean and press, 7. Alternating hot potato row, 8. On arm KB swing.
BOM: Grovetucky took us out. Thanks for the great turnout, 10 strong. I’ll work on my timing.
PAX: Grovetucky, Bootleg, Hack, Mogul, Fresh Prince, LaLa
COP: 1/4 mile mosey followed by cotton pickers x 15, willie mays hayes x 10, crescent lunge x 10, sumo squat x 10, sun gods x10 each direction.
The Thang: 7 exercise circuit, 45 sec on, 15 sec rest: kick throughs, pike pushup to bridge, box jump burpee, pistol squats, lateral grasshopper pushups, plank arms raises, broad jumps. 1/4 mile run between circuits for 3 circuits total then a final 1/4 mile mosey back to flag.
BOM. Grovetucky took us out in prayer. 22 degrees. Great work this morning.
QIC : Rash
PAX: Mariah, Mogul, Grovetucky, Dimon, Bootleg, Teach
COP: Few late arrivals due to moderate rain and sub-40 degree weather. Tried to keep moving the whole time. SSHx30, sumo squats x 15, crescent lunges x15, cotton pickers x 15, willie mays-hayes x 15
The Thang: Tennis court suicides, touch the end line on all 3 courts EMOM style 5 times over 5 minutes. Second EMOM circuit 4 burpees, 10 mountain climbers, sprint 3 court lengths, adding a burpee each round for 5 rounds over 5 minutes. Cool down shuffling the tennis court lines for a few minutes. Final EMOM circuit, mini leg blasters (5 squats, 5 lunges each leg, 5 jump lunges each leg, 5 air squats) 5 rounds over 5 minutes
Finale: 3 vs 3 Pain train (Indian run with 6 performing a sprawl and 6 mountain climbers) 1/2 mile. By the time we had figured out strategy, Mogul, Grovetucky, and Teach nipped us at the finish line
BOM: Thinking about recently injured and stressed safe workouts doing moves to standard and modifying when necessary. Teach took us out. Thanks for showing up in the gloom. Appropriate start to Muck Fichigan week.
Who: PAX of F3 Columbus, FNG’s
Were: Jones Middle school (AKA Camp Willis)
When: 5:30-6:15 AM
What: A workout inspired by high school basketball conditioning. There will be a lot of running (with modifications available) and a running clock for EMOM circuits.
Pax: Grovetucky, Mogul, Hack, FNG Chris, LaLa, Rowdy, LowMan (Omaha), Steak, Brain, Mariah
COP: side straddle hop x 30, down dog/ up dog/ runner lunge/ teach stretch series, sumo squat x 20, chasing arms, kettle cotton pickers x 15, kettle lunge press x 10
The Thang: 40 sec on, 20 rest circuit left arm, run a lap, then right arm: 1) side plank, 2) squat and roll, 3) single leg deadlift, 4) windmill sit throughs, 5) swinging clean, 6) one arm press, 7) bent rows, 8) KB swing
Finished with 11 minutes of a ladder starting with one rep and increasing each round: 1) cross body press, 2) hand release pushup, 3) jump knee tuck.
BOM: welcomed our brother LowMan from Omaha and hopefully sent him back with some workout. Also welcomed FNG Chris. Grovetucky took us out in prayer.
COP: Rash stretch, sumo stretch into sumo squat ICx15, cotton pickers IC x15, Discus stretch ICx10, Pistol stretch ICx10, Chasing arms
The Thang: Tabada style, exercise for 20 sec on, 10 sec off 8 set each followed by 1/4 mi run
Kettle bell bob and weave
Rack and Press
One handed KB swings
BOM: Bo headed to NC for hurricane relief, Teach took us out in prayer
Join us for a full body kettlebell workout. We are doing the workout Tabata style… only 20 seconds of work at a time. We’ll mix in some running that we missed on Monday as well.
A workout inspired by your favorite drinking games…
PAX: Maria, Grovetucky, Brain, Hack, Ball Bearing, Francis, Peaches, Teach, Bootleg
Warm Up: Down dog, push-ups, up dog
Side straddle hop
Social! 5 Burpees
Inspired by Quarters:
25 surfer get ups
25 hand release pushups
25 Mary Catherine’s
25 WW I’s
Run a lap until everyone finishes.
Inspired by Flip cup:
Superman into boat flips
Dry Dock into table top flips
Inspired by Edward 40 hands:
40 yard dash then exercise
40 Am Hams
5 Social calls for 5 burpees during the workout
Streaking back to flag…
Asshole.. Choose your partners final burpee count.
Great job, guys. Disappointed no one booted. Will have to add alcohol next time…