Well, I wrote out the BB and it erased on me. Now I’m ticked off and don’t want to type it out again! Suffice it to say we ran A LOT, did a bunch of squirkins, step-ups, squats, dips, and LBC’s. I also threw in a surprise ending of about a mile run to finish […]
Author: Poncho
Beware of the Pinch-Hitter
Beware of those that are filling-in for the scheduled QIC…. They may show up without a plan- other than make everyone miserable. Warm-up Run to the football field, and around with a brig stop for step-ups, decline merkins, and dips. On the way back, a stop to lift rocks- And begin the workout. rock-press sets […]
The “squirts”
Warmup: Run to bleachers and run up/down x25 Run 1/2 mile to the playground Workout: 1 minute: Squirkins (I called squirtees and in turn, everything else) 40 air squats 45 seconds: More Squirtees 25 full-range push-ups 30 seconds: Squirtees 20 step-ups (each leg) Over the wall x10 LBC’s, WW2 sit-ups, push-ups, and squats- with a […]
The “not quite 5k”
Warm Up Mosey to the Echo Chamber© for the standard fare of warm up calisthenics. The Dirty 1.) 25x (100 reps total) push-ups, sit-ups, air squats, crunches run 3/4 mile- with a break to do 10 pull-ups before the Dirty Name © (the hill at the end). 2.) Repeato- All the above 3.) 15x push-ups, […]
Modified Murph
A very loose interpretation… Warmup: Mosey to the playground (1/4 mile) Workout: Round 1- 100x pull-ups/push-ups/dips/whatever upper body exercise you can dream up (with an emphasis on pull-ups). Run approx 1/2 mile Round 2: 100x LBC Run approx 1/2 mile Round 3: 100x Air-Squats Run 1/4 mile Bonus Round: lots of presses with heavy rocks/ […]
Reedy Creek BB
Warmup Jog and calisthenics Workout Round 1 100x pushups 100x crunches 1/2 mile run Round 2 100xpushup/upper body 100x crunches/ab work 1/2 mile run and 100 m sprint Bonus Round 50x upper body (your choice) 50x ab/lower body (your choice) 1/4 mile run back to the cars. Beware- leave the wildlife alone. You will not […]
Gunshots and Car Crashes
So we started late, but that’s not the worst of it….. We did some warm ups, some exercises and Thick Burger showed up late (better late than never). That’s where the fun and adventures really begin. About the time Thick Burger rolled in, we hear a gun shot from somewhere nearby. Moments later, squealing tires […]
Boondocks BB
Warmup: Mosey to the bleachers and run up/down X25 Workout: 1/4 mile circuits x5- broken up with: 25x Push-ups 25x Squats 25x LBC 10x Burpees 15x WWII sit-ups 25x Squirms Cool Down Push-ups to failure Yoga stretches- thanks to Deuce Thanks Men!
District 7 BB
Warm Up: 1/4 mile jog/Calisthenics Workout: 20xSupine pull-ups/20xjump-ups/50xcrunches/20x step-ups/20x incline push-ups.X2 1/2 mile run (with 15 push-ups to break things up) 20xSupine pull-ups/50xcrunches/20x step-ups/20x incline push-ups.X3 1/2 mile run (with 15 push-ups to break things up, again) Cool Down: 20xpush-ups/50xcrunches Deuce’s Yoga stretches, for good measure…