OldLVBlue Rocks to The Pinnacle and Pulpit Rock Ruck What was originally a plan to just get out and do a simple hike with a few guys turned into a full-fledged CSAUP. 12 PAX posted for the initial beatdown and were joined by another 8+ PAX along with 2.0s, M’s and other family members for …
12 exercises x 12 reps Lunges Burpees Lbc Overhead press(coupon) Marionetts Boryshnikov squats Curls (coupon) Mt. Climbers Back lunge Split Jacks Zombie Crunch Elf on a Shelf 15 Merkins 15 Incline Merkins 15 Decline Merkins 20 Tennessee rocking chair 20 Smurf Jacks
Warm-ups: 15 Grady Corns,15 Arm Circles,15Trunk Rolls 20 Hammers 20 leg raises 20 heel touches 20 crunchy frogs 50 100’s Rinse and repeat another set 4min mosey With coupon: 10 curls 10 Rows each arm 10 Dead lifts 10 overhead press 10 squats 10 lunges As many as possible in 10 min. Interrupt at any …
Warm up Mosey to the top of the parking lot ss hops for the 6 Started with some SS hops, Abe Vagotas, grass pickers, murkins, plank jacks, mountain climbers and finished with Motivators Starting with 10. The Thang. Lined up on the field and did a 100 yard sprint then sprinted back. Lined up single …
Warmarama 40 seconds work, 20 sec plank round 1 20lb curls 25lb push press Squats with band Press out with brick 15lb Shoulder flies Alternating lunges Jump rope Merkins with 10lb row Battle rope 20lb kettle ball swing Plank reach through J Low 1 loop mosey 2nd round… same exercises but 30 second work, with …
3 PAX met from our porch, deck, and back yard on a beautiful Spring morning for a virtual workout. Warm-a-rama: Arm Circles, Abe Vigoda, Grass Pickers, Monkey Humpers, Toy Soldiers, Peter Parkers, Best Stretch Ever The Thang: AMRAP in 1 minute: Makhtar N’Diayes Military Up/Down (similar to Makhtar N’Diayes but from standing position to knees …
Conditions: It was an overcast start to the “Murph” workout at the Bee Hive with a temperature of 64 degrees. The “Murph” is a workout popularized by CrossFit, but developed by the late Lt. Michael Murphy, who died in combat to preserve the freedom we all enjoy. The “Murph” was originally entitled the “Body Armor” workout …
Today was significant for several reasons. First our Snowbird, singlet, finally returned. Also it’s memorial day. So we did the Murph. This was a first for the Fleetwood pax. Best time was 41 minutes with very questionable pull ups.
“Thang:” I, Dynamite, was solo for this pre-CSAUP ruck with a 25# ruck sack. The ruck started promptly at 0530 and departed from the Shimerville Rd parking lot traveling east on PA Ave, south onto 11th Street, east on Arch St, south/southwest through the gravel park, west and southwest onto 10th St/South Mountain Dr up to …
Disclaimer given Warmarama – trunk roll, arms circles, huggy bears The Thang Motivators from 10 to 1 stopping with an exercises in between • mercans, marionettes, crab cakes, squats, dips, dercans, hammers, flutter kicks, lunges, burpees Motivators 10-1 without stopping Mary – Hammers, Crunchy Frogs, J-lows, LBCs, Freddy Mercuries, Diamond Mercans COT Nothing but praise …