Tag Archive for: Gizmo

Mustang Mosey

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Warm Up: SSH, GM, Frankenstein’s,

The Workout: Moseyed to hills, Did 6’s, Merkins at bottom, Jump squats at top, with reverse run up hill as travel mode. To Mustang alley we went and at each red mustang a squat incrementing as we encountered them (up to 18) and 5 SSH at the black mustangs. Moseyed back to starting point.  Using agility ladder did several versions of foot work and shoulder work. 10-12 versions with 2 rounds each. 

Mary: Hello Dollys, LBC, reverse LBC, leg raises, Homer to Marge, Heel taps, Pickle pounders and plank circle passing BBall around the circle.

Announcements: Q challenge

Prayer: Pax health.

Discovering The Nutcracker

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FNGs: None

Warm Up: Goodmornings, Daisy Pickers, Arm Circles, Seal claps, Overhead claps.

The Workout:

Pyramid Workout. Walk up then back down.

2 burpees

4 jump squats

6 merkins

8 LBCs

10 leg raises 

12 Lunges

14 calf raises

Mosey

Mary: Stretching

 Announcements: Regional challenges

Prayer: Injured Pax and Pax Traveling

A little Tequila at Sunrise?

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FNGs: Nope

Warm Up: OYO

The Workout: 5.3 mile run

Mary: None

Announcements: Praise that Flatlines PT is paying off and He has had multiple pain free runs in a row!

Prayer: Prayer for Finkle’s Dad as He has been dealing with a concerning cough. 

Prayer For H1N1’s Job situation. There are some potential lay off coming up so prayers for wisdom while navigating that. 

Living up to the AO name!

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FNGs: Conner (Now known as Mr.GreenJeans

Warm Up: Goodmornings 

The Workout: 5.3 mile loop

Mary: None

Announcements: Q em all challenge! 

 

A Rope, Murder, and Tachycardia

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FNGs: None

Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.

The Workout:

  • After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
  • For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
    • Rope + Off-set Merkins (on the Cindy)
    • Rope + Curls fu du Gurls (with Cindy)
    • Rope + Calf Raises (on the Cindy)
    • Rope + Mountain Climbers IC (next to Cindy)

Mary: Stretching

Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)

Prayer: None named but prayed for the day and the PAX in general.

Climbing Everest

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FNGs: None

Warm Up: Various

The Workout:

Every man gets a Cindy

Mosey to Abyss hill

Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds

R1- farmer march hold/ partner run hill 2x

R2- 90 degree curl hold / run 2x

R3- John Cusak / run 2x

Stack’em squats after lunge walk down hill. Repeat back up hill.

Inch worm / stack’em merkins down hill.

Bear crawl up

Dora style / partner runs hill

R4-50 block squats

R5- 50 Block swings

R6- 50 WW3

Mary:

  • seated OH press pass block 7x
  • Seated wonder bras with OH press block pass 7x

Announcements:

challenges, grow site 

T-Claps (Recognition): 3 HIM in 5k for EC

Prayer: lack of discipline 

Dog Days of Winter

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FNGs: None. Just a lot of pups

Warm Up: Goodmornings and some “Big Ole Lunges” Stretch

The Workout: 4.5 miles

Pimpin and Blimpin

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Mission statement and 5 core principles smashed

Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides

The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total

Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side

Nice work fellas! Simple yet effective.

BS Out

Pumps and Grunts

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FNGs: none

Warm Up:

  1. Bodyweight Good Mornings
  2. KB Halo 
  3. Hip Openers (World’s Greatest Stretch) 
  4. Uppercut Left-to-Right
  5. Bodyweight squats

The Workout:

Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.

  • KB Clean to Press (Right) 
  • KB Clean to Press (Left)
  • KB Front Rack Reverse Lunge (Alternating Legs) 
  • KB Deadlift to High Pull
  • KB Goblet Squat to Thruster
  • KB Swing

Mary:

KB American Hammer

KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.

KB Deadbug (Left)

KB Plank Pull-Through

Pickle Pounders

Mountain climbers

LBCs

WW3s

Announcements: none

T-Claps (Recognition): none

Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues