04/29/2020 Pre Blast

50 SSH 4 count, Run 0.5 miles

40 SSH 4 count, Run 0.5 miles

30 SSH 4 count, Run 0.5 miles

20 SSH 4 count, Run 0.5 miles

10 SSH 4 count, Run 0.5 miles

20 SSH 4 count, Run 0.5 miles

30 SSH 4 count, Run 0.5 miles

40 SSH 4 count, Run 0.5 miles

50 SSH 4 count, Run 0.5 miles

Conversion chart for modifications:
1 merkin = 2 SSH 4 count
1 mike Tyson = 2 SSH 4 count
1 burpee = 3 SSH 4 count


April 8th Shelter-In-Place “SPELLING B(urgundy)”

Warm Up
50 SSH
25 IW
25 HB
20 Sun Gods

The Thang
 LETTER CHALLENGE… But this time you spell out “Shelter In Place” .

Caveat: on the letters that repeat themselves ( like “e” ) you can either repeat the exercise or just do the next letter in the alphabet ( the second “e” becomes “f” ). If you get through the entire workout in allotted time, continue by spelling out “Stir Crazy” until your time is up. And if you want to keep going – hey, why not? – spell out “Social Distancing

S – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
E – 50 Calf raises
L – 30-count rest
T – 30 Sit Up Punches
E – 50 Calf raises  OR  F – 30 Merkins
R – 30 Heels to Heaven
I – 50 2-count Squat Hold Punches
N – 40 4-count High knees
P – 25 2-count Apollo Ohno’s
L – 30-count rest OR M – 25 Broad Jumps
A – 25 Mountain Climbers
C – 30 4-count Lunges
E – 50 Calf raises OR G – 1 Lap Around Field/Block
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
I – 50 2-count Squat Hold Punches
R – 30 Heels to Heaven
C – 30 4-count Lunges
R – 30 Heels to Heaven
A – 25 Mountain Climbers
Z – 50 4-count Flutter Kicks (edited) (edited) 
Y – 1 min Plank
S – 1 Lap Around Field/Block
O – 30 Merkins
C – 30 4-count Lunges
I – 50 2-count Squat Hold Punches
A – 25 Mountain Climbers
L – 30-count rest
D – 30 Air Squats
I – 50 2-count Squat Hold Punches
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
A – 25 Mountain Climbers
N – 40 4-count High knees
C – 30 4-count Lunges
I – 50 2-count Squat Hold Punches
N – 40 4-count High knees
G – 1 Lap Around Field/Block

No Joking – Preblast for 4/1/2020

10 Mike Tysons (Find a curb for bracing of feet then do a horizontal squat and a merkin = 1 Mike Tyson)

20 Mtn Climbers (4 count)

30 Plank Jacks (4 count)

40 SHH (4 count)

Hold Plank for 45 seconds

Run ½ mile

Repeat above until time is up.

Happy April Fools day!

Hard Things

Date: 20200325

Virtual Q: Priorities


Warmup:
SSHs x50 (you heard me)
Imperial Walkers x20 IC
Sun gods x10 each direction IC (out/front/up)
Copperhead squats x20 IC

The Thang: We’ve got a lot going on in the world these days. Don’t let it beat you.

1st round:
Van Goghdas – 1 rep – IC (A Dying Cockroach or think an Abe Vigoda but on your 6)
Iron Mikes – 2 reps – IC (Jumping Lunges)
Rosalitas – 3 reps – IC (Hello Dolly but legs in the air)
Up Downs – 4 reps (Chop your feet, chest to the ground, stand back up)
Scorpion Dry Docks – 5 Reps (Carolina Dry Dock with one leg in the air)30 seconds of cardio (mosey, mosey in place, bear crawl, Dwight Howards, etc.)
30 seconds rest (or as needed)

2nd Round:
Same as first but double the numbers
Van Goghdas – 2 rep – IC
Iron Mikes – 4 reps – IC
Rosalitas – 6 reps – IC
Up Downs – 8 reps
Scorpion Dry Docks – 10 Reps30 Seconds cardio
30 Seconds rest

Round 3:
Double numbers again

Continue until time is up.

COT:

Sometimes we do hard things for the only reason being they are hard. If you get to 32 up downs or 80 Scorpion Dry Docks you might think, “why am I doing this?” Because you are not training for easy things. You are training for hard things. And Flea reminded me this week that the hard thing we’ve been preparing for might be happening right now. Do not give up when things get hard. Don’t give in to disease or depression or tiredness or hunger or hurt or pain. Be victorious. And win.

Post beat down assignment (non negotiable): Reach out to a fellow pax and humble brag how many rounds you completed. Tell him what you are going through in life and find out what he is going through. Then pray, meditate, write a song, hold some crystals, light a candle (you do you brother) about what you talked about. And lastly, think about what your community needs right now and set out to lead them to it.

SYIT(virtual)G

Priorities

Pre-Blast: March 21, 2020 “Buck Rogers in the 25th Century”

Hope everyone is doing well during the shelter-in-place restrictions.

How many of you know the TV show “Buck Rogers in the 25th Century?”

I ventured out yesterday for a short time and I felt like Buck Rogers when he left New Chicago and ventured into old Chicago that was said to be inhabited by mutants.

Interesting how quickly and easily our minds can be persuaded to change. Everyone went from being friendly neighbors to:

OK… on to the workout:

Warm Up:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

The Thang:  Run, Run and Run some more.  Try to download Strava or another tracker.

Run 2 miles: setup the app to alert you every ½ mile because at each ½ mile mark you are going to stop and alternate with 10 burpees (at the 1/2 mile) and 10 Bobby Hurley’s (Squat down, slap the ground, jump up like you are taking a jump shot) at the mile.

After the two miles:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

Repeat another 2 miles: every ½ mile stop and alternate with 10 burpees and 10 Bobby Hurley’s.

Bonus to those that run on hills and get 200+ feet of total elevation gain.  To really push it try to get 500 feet. 

Cool down:

3 Imperial Walkers (4 count)
6 Monkey Humpers
12 Mountain Climbers (4 count)
24 Plank Jacks (4 count)
48 SSH (4 count)
24 LBC (4 count)
12 High Plank / Low Plank
6 Gorilla Humpers
3 Squats (4 count)

Send me a snippet of your Strava or other feed! Let me know if you completed the workout.

Cleveland Rocks… Bidi-Biddi-Bidi-Biddi …out!