Shelter in Place 5/19/2020 OYO

Warm Up:

25 Cherry Pickers
25 SSH (4 count)
25 Squats
25 Windmills

For those of you doing this live, run to 5th light post (I think that’s it – the regular turn around spot).  For those of you OYO run about ¼ mile.

The Thang:

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

25 Merkins
25 LBC (4 count)
25 Groiners

Run a loop

Finish early?  3 min plank, rest 30 seconds, 2 min plank, rest 30 seconds, 1 min plank, recover

Blimps again


Warmup

20 Side Straddle Hops

20 Imperial Walkers

20 Don Quixote 

The Thang

Hindenburg Blimps

Description: Modified version of BLIMPS. Done on a field. Perform exercise at corner #1, sprint to corner #2, perform exercise. Sprint to corner #3 perform exercise. Then to corner #4, exercise and then back to corner #1. Plank it up until all have finished. Thats one round. Round 1 – 10 Burpees; Round 2 – 20 Lunges; Round 3 – 30 Imperial Walkers; Round 4- 40 Merkins; Round 5 – 50 Plank Jacks; Round 6 – 60 Squats

Run in place alternating 30 second and 15 second runs to substitute the 4 corners of the football field. 

Preblast for May 11th, 2020

Warm Up:

20 SSH (4 count)
20 Mtn Climbers
20 Moroccan Night Clubs
20 arm circles (you pick how big, what direction, whatever you like…)
20 Mtn Climbers
20 SSH (4 count)

The Thang:

10 Burpees
10 Bobby Hurleys
10 Air Presses with Heel Lifts
10 Bobby Hurleys
10 Burpees

For those of you doing this live, run (fairly quick) to 5th light post (I think that’s it – the regular turn around spot).  For those of you OYO run about ¼ mile.

10 Merkins at the turn around
20 LBCs

Run (Slow pace) back and repeat starting with the burpees.  That’s 1 set.  Keep going until you have about 5 minutes left in the beat down.

1 Arm Raise, 1 Merkin.  Keep adding one (so 2 Arm Raises, 2 Merkins… 3/3… until you get to 10.)

Take a break – SIP 05/04/2020 Preblast

Trying something new at the midway point of this one… give it a shot if you can.  Would be interesting to know how that break effected the 2nd part of the workout:

Modify if necessary or increase / decrease quantity if needed:

20 SSH (4 count)
20 seal Jack (4 count)
20 squats (4 count)
20 cherry pickers (flea style)
20 cherry pickers (old school)
20 merkins
Run about a mile
30 burpees
Run about a mile
30 groiners

Find a quiet spot where no one is or will be walking by you. Sit down. Close your eyes if possible. Set a timer for 5 minutes and DO NOTHING.

(And in reverse now)
30 groiners
Run about a mile
30 burpees
Run about a mile
20 merkins
20 cherry pickers (old school)
20 cherry pickers (flea style)
20 squats (4 count)
20 seal Jack (4 count)
20 SSH (4 count) (edited) 

04/29/2020 Pre Blast

50 SSH 4 count, Run 0.5 miles

40 SSH 4 count, Run 0.5 miles

30 SSH 4 count, Run 0.5 miles

20 SSH 4 count, Run 0.5 miles

10 SSH 4 count, Run 0.5 miles

20 SSH 4 count, Run 0.5 miles

30 SSH 4 count, Run 0.5 miles

40 SSH 4 count, Run 0.5 miles

50 SSH 4 count, Run 0.5 miles

Conversion chart for modifications:
1 merkin = 2 SSH 4 count
1 mike Tyson = 2 SSH 4 count
1 burpee = 3 SSH 4 count


Shelter in place April 20th

WarmUp
Imperial Walkers 20
Hill Billies 20
CooperHead Squat Lower 3 count up on 4
Abe Vigoda Slow Stretch Wind Mill 20
 
Escalator

10 Squats, 20 burpees,
30 Pulse Row,
40 Reverse Snow Angle,
50 Supermans.
 
Super 21

 1 merkin followed by 1 situp; 2 merkins / 2 situps; 3 merkins / 3 situps,
Deconstructed Burpees
Routine
The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 10 squats, 10 leg thrusts, 10 Merkins, 10 leg thrusts, then up. Decrease reps by 1 each time until you get to 1 each.
Butkus

 
Consists of rapid step ups on a curb for at least a minute, then 30 second rest, then another minute, etc. (like a round of boxing…how many rounds the Q wants to bring it)
Arm Circles side/front/up cadence 20
 
Annie Plank and One Arm circular 10 each x 3
Mountain climbers x3
Groiners Plank to Feet outside of Hands x3
 
3 Rounds
Imperial Squat Walker Squat ten elbow to opposite knee CADENCE 4 count
 
UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat

April 8th Shelter-In-Place “SPELLING B(urgundy)”

Warm Up
50 SSH
25 IW
25 HB
20 Sun Gods

The Thang
 LETTER CHALLENGE… But this time you spell out “Shelter In Place” .

Caveat: on the letters that repeat themselves ( like “e” ) you can either repeat the exercise or just do the next letter in the alphabet ( the second “e” becomes “f” ). If you get through the entire workout in allotted time, continue by spelling out “Stir Crazy” until your time is up. And if you want to keep going – hey, why not? – spell out “Social Distancing

S – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
E – 50 Calf raises
L – 30-count rest
T – 30 Sit Up Punches
E – 50 Calf raises  OR  F – 30 Merkins
R – 30 Heels to Heaven
I – 50 2-count Squat Hold Punches
N – 40 4-count High knees
P – 25 2-count Apollo Ohno’s
L – 30-count rest OR M – 25 Broad Jumps
A – 25 Mountain Climbers
C – 30 4-count Lunges
E – 50 Calf raises OR G – 1 Lap Around Field/Block
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
I – 50 2-count Squat Hold Punches
R – 30 Heels to Heaven
C – 30 4-count Lunges
R – 30 Heels to Heaven
A – 25 Mountain Climbers
Z – 50 4-count Flutter Kicks (edited) (edited) 
Y – 1 min Plank
S – 1 Lap Around Field/Block
O – 30 Merkins
C – 30 4-count Lunges
I – 50 2-count Squat Hold Punches
A – 25 Mountain Climbers
L – 30-count rest
D – 30 Air Squats
I – 50 2-count Squat Hold Punches
S – 1 Lap Around Field/Block
T – 30 Sit Up Punches
A – 25 Mountain Climbers
N – 40 4-count High knees
C – 30 4-count Lunges
I – 50 2-count Squat Hold Punches
N – 40 4-count High knees
G – 1 Lap Around Field/Block

No Arms Workout – PreBlast for 4/6/20

Warmup: Sidestraddle Hops X 50

The Thang: A series of exercises in which the count is determined by the # of seconds required to run around a square city block. Faster runs are rewarded with lesser # of reps!

*Run around a square city block (timed)
*Chilcutt Peter Parker’s (# determined by seconds required to run around the block.
*Repeat run f/b LBCs
*Repeat run f/b Bridges
*Repeat run f/b Squats
*Repeat run f/b Monkey Humpers
*Repeat run f/b Calf Raises
*Repeat run f/b Lunges (each leg)
*Repeat run f/b Mountain Climbers (4 count)

*Complete as much as possible until time is up. If you finish early start over at the beginning. Have fun!

No Joking – Preblast for 4/1/2020

10 Mike Tysons (Find a curb for bracing of feet then do a horizontal squat and a merkin = 1 Mike Tyson)

20 Mtn Climbers (4 count)

30 Plank Jacks (4 count)

40 SHH (4 count)

Hold Plank for 45 seconds

Run ½ mile

Repeat above until time is up.

Happy April Fools day!

Preblast March 30, 2020


1st things 1st, donate blood if you can, just do it! The lack of oxygen during a workout is good for you!

WARMUP
50 – Side Straddle Hops
25 – Imperial Walkers (4-count)
straight into 25 – Hillbillies (4-count)
Sun God – 10 count: SIDES, FRONT, OVHD
20 – Cherry Pickers

This last ones been bothering me for awhile so below is how to correctly perform cherry pickers
https://www.youtube.com/watch?v=79GmsFI9LKk

The Thang – LETTER CHALLENGE
Spell your Birth Name, F3 Name, and if time permits City of Residence. If you still have time…spell something else!

A – 25 Mountain Climbers
B – 20 Burpees
C – 30 4-count Lunges
D – 30 Air Squats
E – 50 Calf raises
F – 30 Merkins
G – 1 Lap Around Field/Block
H – 25 4-count Shoulder Taps
I – 50 2-count Squat Hold PunchesFrom the squat position punch across your body, each side is 1 rep

J – 30 4-count Freddie Mercuries

K – 25 WWII Sit-ups

L – 30-count rest

M – 25 Broad Jumps

N – 40 4-count High knees

O – 30 Merkins

P – 25 2-count Apollo Ohno’s         -Speed Skater style side hops

Q – 30 4-count American Hammers

R – 30 Heels to Heaven

S – 1 Lap Around Field/Block

T – 30 Sit Up Punches Conduct a normal sit-up, but punch on each side at the top of the push-up
U – 30 Hello Dollies
V – 30 Diamond Merkins
W – 1 min Wall Sit
X – 50 Air Presses
Y – 1 min Plank
Z – 50 4-count Flutter Kicks