PAX: Brain (showing off the guns and quads for the warm weather in the high 40s) Hack, Fresh Prince, Grovetucky, Tarmac, LaLa

QIC: Mariah

After considering a roll in the grass for Brain we did a quick hammy stretch oyo then mosey around the park up to the fire station.

COP
SSH x30ic
SS-squat jumps x15ic
Mosey down hill to playground for a slower paced stretch inspired by Conor McGregor…

Article/demo here: https://bit.ly/2SfKTqc
1 – flexion gaping – kneel to ground and place one ankle behind other knee and sit down far as you can move hips side to side. Hold for time, switch.
2. Forward lunge – elbows to ankle, sink hips to ground, hold for time, switch.
3. Side lunge – sink hips to ground, hold for time, switch.
4. Toe squat – deep as possible with knees together, hold for time. 10ct each pax.
5. Hinge squat – spread legs hands on outside shoes, straight legs/flat back, hold 5ct, hinge to deep squat hands still on shoes chest up/back flat, 5ct, repeato x10 (like monkey humpers).
6. Dead hangs – we split the pax for this. Half did lean hangs from swing chains letting lats stretch taxing their grip while the rest of the pax ran a half park loop. Switch/repeato.

*THE THANG*
(2 rounds) Partner up. Both do a full leg blaster (20 squats, 20 lunge, 20 jump lunge, 10 jump squats). When both are finished leave in opposite diections at a moderate pace and do a loop of the entire park (approx 800m). When you meet in the middle 20 hand slap merkins together. Continue loop faster pace opposite directions back to playground trying to beat your partner back. REPEATO

When this was complete we did the McGregor stretch circuit one more time starting with the lunges.

Times up. Mosey to flag.
Count-o-rama, Name-o-rama, COT
Grovetucky took us out in prayer.

Guys are getting strong and fast. It’s always a good push being around strong PAX to keep things moving. Great group today.

YHC
Mariah

QIC: Bo Schembechler
PAX: Grovetucky, Mariah, Teach, Specimen, Ball Bearing, Rash, Ariel, Rowdy

This morning was a moderate paced workout with a focus on legs & core. YHC prepped the deck by removing all upper body and cardio. With a quick disclaimer we began with a slow mosey.

Slow mosey while listening to Mariah share stories about some interesting confrontations he had in the past, but with a solid point. You never know what others are going through when they are Angry, Aggressive, or Frustrated. It might not be anything you did but something that is weighing them down. #WISDOM #SLOW2REACT #LESSONSOFTHEGLOOM

The Thang:
13 X Wide Squats
17 X Monkey Humpers
13 X High Slow Flutter Kicks
14 X Alternating Side Squats
25 X ic American Hammers
25 X ic Smurf Jacks
15 X standing lunge
18 X Backward Lunge
16 X Jumping Lunge
17 X ic Lil Baby Crunch
25 X ic Squat
9 X Low Slow Squats
100 M Lunge Walk
100 X Flutter Kicks (2 ct)
12 X WWII Situp
100 X Calf Raises
25 X ic Monkey Humper
25 X ic Freddie Mercury
400 M Mosey
25 X Shoulder Tap
15 X each side Oblique Crunch
10ct X PAX Low Plank
18 X ic Luge
9ct X PAX High Plank
20 X ic Rosalita
14 X ic Heels to Heaven
12 X oyo Jumping Squats

0614 AYG to the flag: Count O Rama: Name O Rama : COT : Shared a quick word about getting better in the small things (Not just fitness) & Mariah Shared about the training ground for leadership being guys stepping up to Q. So Step On Into the circle!

YHC, Took us out in prayer.

Thank you men for the impact you’ve had on me.

SYITG,

Bo

AO: Wyman Wood’s Park

QIC: Grovetucky

PAX: Rowdy, Mariah, Brain, Hoosier (FNG), O’Doyle, Mogul

Mosey to the playground for COP: Continue reading “Whine Man’s Hill Back Blast 7.26.18: Leg Beatdown” →

Where: Whineman’s Hill (Wyman Woods Grandview Heights)
When: 0530-0615
Who: schembechler, ballbearing, grovetucky, mogul, mariah
QIC: Mariah

Last car rolled in at 0530 and we were off on a mosey around the park to the playground for COP. Continue reading “Back-Blast 07.19.18 – Guts & Glutes” →

Where: Whineman’s Hill (aka – Hamburger, Wyman Woods)
When: 0530-0615
Who: Mariah, Grovetucky, Rash
QIC: Mariah

Pull in 0526 and see a familiar car… Grovetucky is back! Rash pulls in as I pop the hatch forgetting kids bikes have buried the flag so no flag planted, lets get to work…

Mosey to playground
It has been a rough leg week so plenty of stretches…
SSH x 20
Split legged toe touches with reach to sky x 20
Glute stretch (like teach stretch), but Rash style on back legs crossed
Toe touches close + reach IC x 20
Deep lunge elbows to ankle reach to sky trunk rotation x10 each side
Bent knee windshield wipers (trunk rotation), back flat on ground IC x15

Mosey to sidewalk hill.
Circuit run…
Run hill to top 5 burpees, run back 20 lunges at bottom
Repeato x2

Mosey to circle
Circuit legs…
One-legged bulgarian jump squats (back foot on wall) x15 each leg OYO
Step-ups 20 OYO
Decline (feet on wall) elbow plank with knee up heel to sky x15 each leg OYO
Repeato x2

10 count recover for 3 count speed up to max speed sprint to flag. Mariah is out. Grovetucky and Rash stayed to run laps until 0615.