The Frosty 4 YHC gave the instructions and off we went. Route: Base Camp Parallel Drive Valhalla Drive Williams Road Hill Repeats Valhalla Drive Parallel Drive Base Camp 4 miles total Moleskin: 1. As mentioned the leader was a follower today. Thanks for making me try and keep up. 2. Not a fan of that […]
Author: Diesel
Copy and Paste Tri-Oval
11 men came out to do a few laps around the outside tri-oval. Finding a workout to Q is not hard, just look at an old backblast copy and paste. #disclaimer Warm-up SSHs x10 Mosey across the parking lot Windmills x10 The Tri-Oval Starting at the base of the walkway, do 20 WWII sit-ups. Run up […]
A Classic Iron Workout
5:30 and we’re off Warm up: SSH Windmill Mountain Climbers Arm Circles Back to the bells for the workout: Curls Sumo Squats LBC Overhead Press Deadlift Tricep Ext 20,18,16,14,12,10,8,6,4,2 run to the Merkin Line x 10 and back to the bells between sets It was so quite this morning Clueless couldn’t take it and cranked […]
As iron sharpens iron
First, a big thank you for everyone showing up on time for a brisk Friday morning KB beatdown. Warm up Mosey to the other side of the parking lot. Mosey back to the 2 late arrivals just in time for the disclaimer. SSH x 10 IST x 10 Arm circles Reverse arm circles Workout Curls […]
Core and Kettlebells
5 posted for a KB workout to start this beautiful Friday. Warm Up SSH x 10 IST x 10 Windmill x 10 5 burpees OYO The Thing Line up the weights 45-30-25-20-15 One core exercise on the ground and work through each weight and rep 45=5 reps 30=7 reps 25=9 reps 20=11 reps 15=13 reps […]
Happy New Year
9 men decided to ring in the New Year with an easy kettlebell workout. Here is how it went. SSH x 15 IST x 15 Cherry Pickers x 15 Merkins 15 oyo _____________________ reps 10-20-30-20-10 Curls Tricep Ext Chest Press 10 diamond merkins oyo _____________________ reps 10-20-30-20-10 Sumo Squat DeadLift Calf Raises 10 wide merkins […]
Sharpening Circuit
10 decided to get up and get in some circuit like training. Warm-up Mosey about 10 yards- running done! SSH x 10 IST x 15 Windmill x 10 Arm Circles OYO We’re warmed up….move to the shelter for stations. YHC gave out exercises for each station. It went something like this. Round 1- 45 seconds […]
Excuse me Sir, You’re in my Parking Space
8 posted for a sub 50 degree workout, but we didn’t have time to be cold. Warm Up: Mosey w/hi knees, butt kickers SSH x 15 IST x 15 Mountain Climbers x 15 The Thang:1 upper, 1 core, and 1 lower KB exercise for 1 minute each, then a sprint to the curb and back. […]
Blast from the Past
24 showed up for a Diesel one year anniversary gift. The Thang Mosey to far parking lot and circle up (x denotes 4-count cadence): SSH x 20 Merkins x 20 SSH x 15 Merkins x 15 SSH x 10 Merkins x 10 SSH x 5 Merkins x 5 Mosey around the track to the hill […]