14 degrees, no wind
warmarama: Ssh, grasspickers, goofballs, arm circles
mosey around fitness track through parking lot to back to main st ball field corner
-mosey continuing full lap stopping at pullup bar for 15 burpees
then pull-ups to fail while rest of PAX do burpees
-over to basketball court for “Bearpees” the length of the court
out doing four count bear crawl/ burpee, back doing four count bear crawl/ 2 burpees
-mosey to pavilion for dealers choice abs;
dr ws, ww1s, protractor, vsits, Freddy mercs
-pick a bench for irkins, dips, step ups all x20
mosey back to start
Doubfire became the proud papa of Giggles (firstname.lastname@example.org). Well done!
Temperatures AND wind in the teens made for a keep-moving moving.
Warmup: Pax runs ~150 yards then everyone does merkins until the first guy completes 35, repeat run and merkins until first guy completes 30, repeat until 25 and so on until zero.
The Thang: Two-minute intervals of dealer’s choice. Dealer is whomever chose to wear the 40 lb vest. Dealer also gets to call out anyone with bad form to get “down” and do sit-ups or another ab substitute. Choice included: air presses, high-knees, incline merkins, log jumps, burpees, squats, lunges, wall sits, pullups, v-sits, etc.
Announcements: Pax to meet for breakfast on Saturday (12/16/17) at the Airport Dinner in Kutztown at 6:30 a.m.
Ended with circle of trust.
32, no wind
few inches of snow left over following the first winter storm of the year on Saturday….perfect backdrop for a trip to “grandma’s house”
warmarama: ssh, mh’s, mountain climbers
the thang: trip to gmas house
mosey lower lap
back to gmas house ( pavilion) for merkins
-25 regular, 25 derkins….50 American hammers..25 irkins, 25 diamond
round 2: gramma needs eggs..back out on trail for upper loop mosey and back to gmas house for..
-burpees. 15 burpees…break…15 burpees…25 ww1s…20 burpees
Round 3: lower loop mosey.,back for
-25 lunges (each leg)..visits to failure…25 copper head squats
finish with 3 sets of abs (dealers choice)
skiing abs (thanks slow bear), dr ws, crunchy frogs
COR, NOR, COT
28, no wind
warmarama: grasspickers, SSH, MH’s
mosey around fitness loop to basketball court
The Thang: Elevens (burpees/ merkins)
merkins on one side of court, animal walk width of court, burpees on other side.
animals included: Dragons (tough!), bearcrawl, crawlbear, crabwalk, frog jump
Break in middle for abs: dealers choice
mosey to ball field
-split up into partners
PAX 1 stays home for Squats, air presses
PAX 2: butt kickers to first, lunges to second, high knees to third, karaoke home
mosey back to start
NOR, COR, COT
38, windy as heck
9 brave souls ventured into the blustery December morning and pushed themselves
and each other.
treehugger announced it was 530 and off we went for a run the length of the parking lot
and back x 2…
off for a mosey down to playground…
-disclosure given while holding plank for 2 min…
the thang, Part 1: Master Multiplyer
everyone does pushups to failure, proper form.
whatever your rep count, you will now do 4 times that amount in sets to
failure…with ab work for a break between sets.
Part 2: sprinters Choice:
pax picks ab workout that all do together, then main workout while one Pax runs…when runner returns he picks the ab then main workout…
ABS done (2 min duration)
ww1s, feet on fence Derkin plank, bicycles, dr ws
main exercises done:
burpees, lunges, squats, air presses, dips
COR, NOR, COT