TIME: 0530 TEMP: 68F DISCLAIMER PRAYER COP Squats x15IC Merkins x10IC SSH x30IC TTT x10IC Two Laps around Carpool Circle THE THANG Separate into groups of three and spread out approximately 5 yards apart. Mark positions with a cone. Three stations, three exercises, one minute intervals, three cycles a round. Round
Tag: Grinder (R)
NEVER FORGET!
WEATHER – cool 61 degrees and damp morning but not raining DISCLAIMER PRAYER 8 – Motivators from 8 :46 – 23 LBAC /23 LBAC in rev 9 – Merkins – IC :03 – Mosey 3 laps 9– Burpees – OYO :37 – Lunges (R and L equals one) 9– Merkins
The rain can be a pain when you’re trying to train!
TIMER: 0530 TEMP: 64F DISCLAIMER PRAYER COP SSH x30IC Squats x20IC (faster than usual) Merkins x15IC Freddie Mercuries x20IC THE THANG Three stations: AGILITY Ten cones split into two groups of five. Separate the cones by ~2-3 feet in each group and separate the groups by 10 feet. Single leg
Doesn’t everyone do 100 burpees & a 1/2 mile of bear crawls before most get out of bed?
WEATHER – 68 degrees with a 4 mph wind out of the SE with gust up to 5 mph DISCLAIMER PRAYER WARM UP SSH – IC – 30 LBAC – IC -15 LBAC in reverse – IC – 15 Hillbilly Walker – IC – 15 ‘Merkins – IC – 15
4 Cones + 1 A Revisit
TIME: 0700 TEMP: 69 and Humid DISCLAIMER PRAYER COP Merkins x10IC Squats x15IC SSS x30IC Imperial Walkers x15IC THE THANG Five Cones at varying distance around the track. Closer together at the beginning then spread out (longer run) for the last two stations. As you run around the track, stop
The Blimp Ladder
TIME 0530 WEATHER Warm and humid DISCLAIMER PRAYER COP Motivator from 7 Merkins Hillbilly Walkers LBAC’s/Shoulder Pretzels/LBAC’s reverse Don Quixote Squat 3 count hold Peter Parkers Willie Mays Hayes Indian Run around the hospital circle back through Burpee Cove to Merkin Mountain THE THANG YHC just got back from a road trip
Stairways to Sevens
7 PAX showed up on 7/14 (which is 7+7) for a workout that included 7 stations, each one including completing exercises in a ladder (or stairway) to 7. DISCLAIMER PRAYER COP Willie Mayes Hayes x10 IC Merkins x10 IC Demotivators (like Motivators except instead of decreasing the reps, we started
Clown Car Circuit
Ten Iron Valley faithful defy the rain and show up for a 65° Clown Car Circuit. DISCLAIMER PRAYER COP WARMUP Motivators from 7 Through The Tunnel 10 IC 30 Second Plank THE THANG Circuit. Break into 4-6 man teams. Whichever team is on the Log Station is the “clock.” When
Doc Ock brings his best Herb Brooks impersonation…… again…….. again
WEATHER – 66 degrees DISCLAIMER PRAYER WARM UP SSH – IC – 25 LBAC – IC – 15 Arm Pretzels – IC – 15 LBAC in Rev – IC 15 WMH – IC – 10 THE THANG Suicide sprints with 15 of each exercise following each sprint Burpees Curls with coupons
Four Corner Solute!
TIME: 0700 TEMP: 66F DISCLAIMER PRAYER COP Merkins x10IC Motivators from 10 TTT x10IC Willie Mayes Hayes x10IC LBAC x15IC Cherry Pickers x15IC Cherry Droppers x15IC LBAC x15IC in reverse Indian Run (2 Laps around the track) THE THANG Four Corners (cones at the bends) Merkins (Single Count) Big Boy