Axl, Robin, and Miyagi arrived at Amberley park on Saturday morning and here is what we did:
Quick jog around the AO including both hills by the police station. Next was a dealer’s choice warmorama that included light stretching. The main event was trail running through French park with the group occasionally stopping and different member of the group calling an exercise such as tricep dips, push ups, lbcs, and BTTW. We ended back at the Amberley parking lot where Axl led us in some yoga and stretching. Robin took us out with a prayer. It was a good day for a workout.
5 circuits (C)
(Repeat 3 more times for a total of 4X. So that's 20 pullups, 40 Merkins and 60 Squats per circuit.)
It was a relatively nice day for the 5 pax (Miyagi, Robin, Tahoe, Millie, Nice n’ Easy) that showed up at Amberley for the workout. Miyagi led the first half of the workout and we started with a lab around the track jogging forward, backward, and sideways. After doing some butt kickers, we stopped at the parking lot for warmorama:
SSH (15x ic)
Abe Vigodas (16x ic)
Willie Mays Hays (17x ic)
We move down onto Huggy hill for the first part of the main event, Jacob’s jack ladder.
Bear crawl for the top of the hill complete 10 plank jacks and crab walk to the bottom of the hill and completed 1 squat jack. Repeat this until 1 plank jack and 10 squat jacks. We did more stretching in place of a 10 count.
Millie led the next part of the workout, the modified Murph. We broke onto groups and did the following:
100 pull-ups, 200 merkins, 300 squats, 400 lbcs, and run a mile. One person would perform the exercises the other partner would run a lap around the .3 mile loop. Omaha was called before everyone finished.
The morning was finished with nameorama, countorama, and prayer.
PAX: Miyagi, Tahoe, Nice n’ Easy (QIC)
MOLESKINE: There was snow on the ground at Amberley Five-O this morning, and a small but mighty band of 3 managed to fight the fartsack. Many of our brothers seem to have lost that battle. With our numbers low, YHC decided to bring back some fave routines for “Greatest Hits – Nice n’ Easy Edition”. Here is how we improved ourselves today:
Mosey 1/2 lap to the field for…
SSH x20 IC
Imperial Walkers x 20 IC
Squat Jumps x15 IC
Lunge Runs x15 IC
LBC’s x20 IC
Lateral Squats x20 IC
6 exercises, 6 sets of 6 reps
4 lines spaced ~50 ft apart on field
Start at first line, sprint to 2nd and do 6x
then to 3rd and do 6x
then to 4th and do 6x
back to 3rd for 6x
back to 2nd for 6x
back to start for 6x
Hold Plank until all finish.
Repeato with these exercises:
10-count, then mosey up to PoPo parking lot for…
Dash to first light post, perform a burpee
Dash to next light post, perform 2 burpees
Dash to next light post, perform 3 burpees
…etc to 11, for a total of 66 burpees.
10-count, then mosey down to wall for…
10 reps of each of three exercises, then repeat with 9 reps, then 8 reps, etc… down to 1.
Box (wall) jumps
Over to flag for..
BEAR CRAWL RING OF FIRE
(MUCHO CHESTO VARIATION)
Circle around flag, bear crawl in a circle until Q calls Plank. Then, all pax plank, Q performs 10 of the current Merkin. All hold plank while next pax performs his 10 merkins.
Ad nauseum, or until the circe is complete, then start bear crawls again. Rinse n repeat for 5 rounds with the following merkin variants:
3 Diamond Merks
4 Stagger L
5 Stagger R
Circle up for…
6 MINUTES OF MARY
Freddy Mercury x20 IC
Buddha Crunches x15 IC
Fifer Scissors x10 IC
V-up Roll-ups x10 IC
Table, 20-count x3
Short COT with announcement of Dayton launch (Primus to report) and prayers for our pax, warmer weather, gratitude for all that we have. Aye!
It was a cool morning for those that came to workout. The Pax was Miyagi, Nice n Easy, and about 8-10 deer. The deer didn’t workout; they just watched. We skipped the COP and did the following:
10 pull-ups and 1 squat repeat until completing 1 pull-up and 10 squats. Next onto the stairs by hornet hill, we ran up the stairs and ran back down. At the bottom of the stairs we did 30 tricep dips. Ran the stairs two more times and decreased the number of dips by 10 each time for a total of 60 dips. We then moved onto the picnic tables for Peter Parker’s and box jumps. 10 box jumps and 1 Peter Parker repeat until 1 box jump and 10 Peter Parkers. We did 50 lbcs and then moved onto the wall for BTTW and people’s chair.
30 count in people’s chair and then a 10 count day on each leg. 15 count for BTTW and then 3 inverted merkins and second 15 count. Repeat people’s chair and BTTW decreasing the number of merkins each time. Lastly, onto the parking for sprints and merkins. Sprint across the lot and hold a plank for a 15 count and do 15 merkins. We repeated this 2 more times decreasing the merkins by 5 each time. We zombie walked back across the lot and finished with Mary and stretching. No formal COT but a lot of discussion during the workout.