Author: Shelter InPlace

If at AO feel free to skip the run or do it after or just some time on Saturday… virtually will be running 3.5 miles prior to this list and then 3.5 miles after.

• 10 push-ups
• 10 burpees
• 10 mountain climbers (per side)
• 10 jumping jacks
• 10 air squats
• 10 forward lunges (per side)
• 10 hand-release push-ups
• 10 tuck jumps
• 10 plank up-downs
• 10 plank shoulder taps (per side)
• 10 knee slap mountain climbers (per side)
• 10 backward lunges (per side)
• 10 glute bridge raises
• 10 dips
• 10 decline push-ups
• 10 single-leg squats (per side)
• 10 double leg calf raises
• 10-second plank
• 10-second 6-inch leg hold
• 10-second iso-squat
• 10 sit-ups
• 10 leg raises
• 10 bicycle crunches (per side)
• 10 v-ups
• 10 supermans

30 SSHs 4 count
30 Squats
30 Cherry Pickers
30 Moroccan night clubs
30 second plank

To be done as a team (2 pax) (oyo details below)

Round 1:

• 1 pax runs to light pole and back, other pax:
• 30 MTN climbers then SSH until partner returns
• Once PAX 1 returns switch

Round 2:

• 30 Merkins then SSH until partner returns & switch

Round 3:

• 30 Plank Jacks then SSH until partner returns & switch

Round 4:

• 30 Burpees then SSH until partner returns & switch

Still time?  Start back at round 1

OYO workout:

Round 1:

• Do 30 MTN climbers than 40 SSHs then run

Round 2:

• 30 Merkins then 40 SSH then run

Round 3:

• 30 Plank Jacks then 40 SSH then run

• Round 4:
• 30 Burpees then 40 SSH then run

If there is time repeat…

Warm Up:

25 Cherry Pickers
25 SSH (4 count)
25 Squats
25 Windmills

For those of you doing this live, run to 5^th light post (I think that’s it – the regular turn around spot).  For those of you OYO run about ¼ mile.

The Thang:

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

Finish early?  3 min plank, rest 30 seconds, 2 min plank, rest 30 seconds, 1 min plank, recover

Warmup

20 Side Straddle Hops

20 Imperial Walkers

20 Don Quixote 

The Thang

Hindenburg Blimps

Description: Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats

Run in place alternating 30 second and 15 second runs to substitute the 4 corners of the football field. 

Warm Up:

20 SSH (4 count)
20 Mtn Climbers
20 Moroccan Night Clubs
20 arm circles (you pick how big, what direction, whatever you like…)
20 Mtn Climbers
20 SSH (4 count)

The Thang:

10 Burpees
10 Bobby Hurleys
10 Air Presses with Heel Lifts
10 Bobby Hurleys
10 Burpees

For those of you doing this live, run (fairly quick) to 5^th light post (I think that’s it – the regular turn around spot).  For those of you OYO run about ¼ mile.

10 Merkins at the turn around
20 LBCs

Run (Slow pace) back and repeat starting with the burpees.  That’s 1 set.  Keep going until you have about 5 minutes left in the beat down.

1 Arm Raise, 1 Merkin.  Keep adding one (so 2 Arm Raises, 2 Merkins… 3/3… until you get to 10.)

Trying something new at the midway point of this one… give it a shot if you can.  Would be interesting to know how that break effected the 2nd part of the workout:

Modify if necessary or increase / decrease quantity if needed:

20 SSH (4 count)
20 seal Jack (4 count)
20 squats (4 count)
20 cherry pickers (flea style)
20 cherry pickers (old school)
20 merkins
Run about a mile
30 burpees
Run about a mile
30 groiners

Find a quiet spot where no one is or will be walking by you. Sit down. Close your eyes if possible. Set a timer for 5 minutes and DO NOTHING.

(And in reverse now)
30 groiners
Run about a mile
30 burpees
Run about a mile
20 merkins
20 cherry pickers (old school)
20 cherry pickers (flea style)
20 squats (4 count)
20 seal Jack (4 count)
20 SSH (4 count) (edited) 

WarmUp
Imperial Walkers 20
Hill Billies 20
CooperHead Squat Lower 3 count up on 4
Abe Vigoda Slow Stretch Wind Mill 20
 
Escalator

10 Squats, 20 burpees,
30 Pulse Row,
40 Reverse Snow Angle,
50 Supermans.
 
Super 21

 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps,
Deconstructed Burpees
Routine
The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.
Butkus

 
Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like a round of boxing…how many rounds the Q wants to bring it)
Arm Circles side/front/up cadence 20
 
Annie Plank and One Arm circular 10 each x 3
Mountain climbers x3
Groiners Plank to Feet outside of Hands x3
 
3 Rounds
Imperial Squat Walker Squat ten elbow to opposite knee CADENCE 4 count
 
UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat

Warmup: Sidestraddle Hops X 50

The Thang: A series of exercises in which the count is determined by the # of seconds required to run around a square city block. Faster runs are rewarded with lesser # of reps!

*Run around a square city block (timed)
*Chilcutt Peter Parker’s (# determined by seconds required to run around the block.
*Repeat run f/b LBCs
*Repeat run f/b Bridges
*Repeat run f/b Squats
*Repeat run f/b Monkey Humpers
*Repeat run f/b Calf Raises
*Repeat run f/b Lunges (each leg)
*Repeat run f/b Mountain Climbers (4 count)

*Complete as much as possible until time is up. If you finish early start over at the beginning. Have fun!

1st things 1st, donate blood if you can, just do it! The lack of oxygen during a workout is good for you!

WARMUP
50 – Side Straddle Hops
25 – Imperial Walkers (4-count)
straight into 25 – Hillbillies (4-count)
Sun God – 10 count: SIDES, FRONT, OVHD
20 – Cherry Pickers

This last ones been bothering me for awhile so below is how to correctly perform cherry pickers
https://www.youtube.com/watch?v=79GmsFI9LKk

The Thang – LETTER CHALLENGE
Spell your Birth Name, F3 Name, and if time permits City of Residence. If you still have time…spell something else!

A – 25 Mountain Climbers
B – 20 Burpees
C – 30 4-count Lunges
D – 30 Air Squats
E – 50 Calf raises
F – 30 Merkins
G – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
I – 50 2-count Squat Hold PunchesFrom the squat position punch across your body, each side is 1 rep

J – 30 4-count Freddie Mercuries

K – 25 WWII Sit-ups

L – 30-count rest

M – 25 Broad Jumps

N – 40 4-count High knees

O – 30 Merkins

P – 25 2-count Apollo Ohno’s         -Speed Skater style side hops

Q – 30 4-count American Hammers

R – 30 Heels to Heaven

S – 1 Lap Around Field/Block

T – 30 Sit Up Punches Conduct a normal sit-up, but punch on each side at the top of the push-up
U – 30 Hello Dollies
V – 30 Diamond Merkins
W – 1 min Wall Sit
X – 50 Air Presses
Y – 1 min Plank
Z – 50 4-count Flutter Kicks

Happy Monday! 20200323
We all want a happy life. A cushy job, a perfect family, financial stability, and a great social life! And in this indefinite pursuit of happiness that is mostly like a mirage, how often do we spare a minute to thank what we already have at this very moment?

Gratitude is a powerful human emotion. By conveying and receiving simple ‘thank you’ messages, we can truly derive the pleasure that we seek everywhere else. Gratitude, derived from the Latin word ‘gratia’, means gratefulness or thankfulness.

In its simplest form, gratitude refers to a ‘state of thankfulness’ or a ‘state of being grateful’.

“Gratitude can transform common days into thanksgiving, turn routine jobs into joy, and change ordinary opportunities into blessings.” – Proverb

In positive psychology, gratitude is the human way of acknowledging the good things of life. Psychologists have defined gratitude as a positive emotional response that we perceive on giving or receiving a benefit from someone (Emmons & McCullough, 2004).

A similar explanation was put forth by Emmons and McCullough who said that:

“ Gratitude is associated with a personal benefit that was not intentionally sought after, deserved, or earned but rather because of the good intentions of another person” (Emmons & McCullough, 2003).

Thanking others, thanking ourselves, Mother Nature, or the Almighty – gratitude in any form can enlighten the mind and make us feel happier. It has a healing effect on us. (Russell and Fosha, 2008). The benefits of gratitude are endless, and in this article, let us try to explore what gratitude it, discuss its scientific base, and understand how we can use gratitude to be happier in life.
Gratitude Benefits Neuroscience

The Neuroscience of Gratitude and How It Affects Anxiety & Grief

Warm up
Side Straddle Hops 4-count IC (In Cadence) 50 repititions
Hill Billie’s 4-Count IC 40 reps
Lunges each leg 30 reps
Copperhead Merkin Regular Merkin (Pushup), each rep done in 3 stages, much like the copperhead squat (lowering body slowly on first 3 counts, then lifting up on 4 count). 20 reps
Don Quixote’s Windmills 4-count IC 10 reps

The Thang
Escalator
10 Squats 20 burpees, 30 merkins, 40 squats, 50 lunge-walks.

Deconstructed Burpees
The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.

Mary
LBC’s
The “Little Baby Crunch.” Aka a crunch/sit-up. 4-Count IC 30 reps

Freddie Mercuries
Aka the bicycle sit-up. Alternate extending legs and arms in a bicycling motion during the sit-up. 4-Count IC 30 reps

Gas Pumps
Start in the LBC position and straighten your legs to the Dolly position and then back to the LBC position. Sit next to @Mungo in the Lake Murray region when he does these and you’ll know where the name comes from. 4-Count IC 30 reps