My birthday falls on run club day (ugh), so figured this year I’d take both beatdown Qs. So celebrate my last day of 45! WoR Slaughter Starter – 20 burpees OYO SSH – x15 Hillbillies – x10 Don Quixote – x10 Chinooks – x10 Reacher – x10 The Thang 4 rounds 10 Cindy step […]
WoR – Co-Q with Drumstick SSH x11 LBAC F/R x11 Chinook x11 Don Quixote x10 Reachers x10 High knees x10 WoR runs to the far fence and back, all together. Thang 1 (Drumstick) 7+4=11 of everything! Four cones set up at 10-yard intervals Murder bunny from first to second 11 squats Sprint to third cone […]
Warm-o-rama Don Quixote x10 LBAC F/R x12 Big arm circles F/R x10 Overhead claps x10 Hillbillies x10 The thang Carry coupons to center of parking lot. Explain the exercise. Set of elevens. But, no movement between exercises. Once complete, you exit the parking circle from one side and run clockwise, cheering on the rest of […]
Note: No actual scissors were involved. WoR SSH x10 Mosey LBAC x10 F Monkey humpers x3 (a car passed us) LBAC x10 R Don Quixote x10 Thang 1 Line up for Indian run. Run about one mile to the side of the YMCA. Line leader has to carry a sledgehammer. In lieu of a […]
Intro I missed my Q on Thursday due to an adversarial stomach, but Roddy agreed to switch with me so I could redeem myself. Gave the PAX a choice of sandbag workout or Bodyweight, and the vote was overwhelmingly for sandbags. So out came eight sang bags and a pile of Cindys. Cooler this morning […]
WoR Arm circles small and large, forward and reverse x10 each 4 burpees OYO Reaches x10 Don Quixote x10 3 burpees OYO Wonder bra x10 Toy soldier x10 2 burpees OYO Run with karaoke and Bernie sanders 1 burpee OYO Thang 1 Partner up Partner 1 runs to the gazebo in the industrial complex, does […]
Blood moon, election day, and my birthday! How can I mix 45 into a 45 minute workout? Let’s see! WoR Motivators from 9 Merkins motivators from 9 (countdown from nine. Then a nine-count hold. Then 8,7,etc…) Thang 1 Colt 45 Heisenberg step ups – 45 Bolt 45 – with coupons. Thang 2 Five and Dime […]
Thang 1 Set up two cones, one at end of library ramp, one around corner. Partner one runs to first cone and touches, runs to partner and touches, then runs to second cone and touches. Partner 2 does exercise, and performs isometric when partner is out of sight. Overhead press & Cusak hold Leg lifts […]
WoR Arm circles F/R x12ish Reachers x10 Imperial walkers x10 Don Quixote x10 The Thang 6 cones set up approximately 15 feet apart. PAX line up with coupons at the first cone. 21 jump over burpees 21 squat thrusters Cusak carry your coupon to the next cone, then run laps around the workout area. Each […]
WoR Arm circles F/B X12 IC Reaches x10 IC The Thang The Manion I set up a 0.26 mile running loop that started/ended at the Asgard pavilion, and had a set of weights for the PAX to do their squats with. 15 pound bar 25 pound sandbag 30 pound rucksack 40 pound coupon 50 pound […]