OldLVConditions: It was a dark, partly cloudy, cool start of the beatdown with a temperature of 36 degrees. Disclaimer was stated prior to start of any physical activity and all posted PAX agreed to the terms with an AYE! Warm-a-Rama: A select number of dynamic and static exercises were selected to initiate the warm-up. The warm-up continued …
A cool, damp morning for a “game” of baseball as my Virgin Q:) We started with some of my favorite stretching exercises which I learned from my running class at Penn State back in the late 70’s and refined during my time in the Air Force in the 80’s: in other words, CLASSICS! Mosey down …
Eighty five Pax showed up virtually to celebrate the Darkest of all Helmet’s birthday.
100 lunges 90 sec plank 80 squats 70 sec plank 60 lbc’s 50 sec plank 40 merkins 30 sec plank 20 burpees 10 sec plank 20 inch worms 30 sec plank 40 dips 50 sec plank 60 jump squats 70 sec plank 80 ?? 90 sec plank 100 side straddle hops Mosey 25′ bear crawl …
F3 ALARM Disclaimer given Warmarama Neck circles, trunk rolls, little baby arm, circles, big arm circles, huggy bears, ssh, calf stretch, hamstring stretch The Thang ALARM Arm, Leg, Ab, R exercise, M exercise ALARM 1 = Shoulder Press, Lunge, LBC, Rockette dips, Merkin; Upright Mountain Climbers -1 minute ALARM 2 = Shoulder taps, Side lunges, …
Conditions: Dawn was beginning to make her appearance over Emmaus at 0530. It was still relatively dark, cloudy, damp, and cool with a temperature of 40 degrees. “Thang:” Only me, Dynamite, posted to the ruck this morning. I got started promptly at 0530 this morning. The ruck started at the Shimerville Rd parking lot and continued east …
I try to hold myself to certain standards. This is learned behavior form my time in the United States Navy. This is how I am and who I am. So for me to fartsack is a very rare occurrence, especially when the workout is dependent upon my posting. You see I had the key to …
4 Tabatas: (1 minute rest between) Tabata #1 ON = Max distance bucket carry (70 lbs) Tabata #2 ON = Max distance bear crawl Tabata #3 ON = Max distance bucket carry (70 lbs) Tabata #4 ON = Max distance bear crawl *OFF = Rest for all 4 Tabatas Instructions: What is a “Tabata”? A …
1 Mile Farmer’s Walk w/Dumbells, Kettlebells, or Weight Plates Description: Farmer’s carry x 1 mile (outside is preferred). Start the timer once you begin walking with the weights in each hand. Stop timer when you drop them. Write down your total time at the end. You can come back to this workout later to see if …
Accumulate 20 minutes total between a farmer’s carry a dead hang Clock only runs when you’re holding the dumbbells/kettlebells, or hanging from a pull-up bar. Every 4th minute, stop and do 10 hand release push-ups. Instructions: The goal of this workout is to accumulate 20 minutes in these two positions, basically as quickly as possible. …