A couple SOJ clowns took over The Creek this morning with a sweaty beatdown set to the tune of Chap’s 80’s hit list. Here’s how $900 in gasoline was made worthwhile… The THANG: WARMERAMA: Mosey to the BBall hard top and circle upWelcome & DisclaimerVariable IC Reps to get the muscles warm top to bottom COP #1: SEVEN OF DIAMONDS:Escalating reps each round, mosey on the long sides, bear crawl the short sidex7 Burpees ea cornerx14 WWIIx21 Squatsx28 LBC’sx21 Merkinsx14 Walking Lunges(2-ct) alternated with x14 Ball-Dippers (2-ct) ea cornerx7 Heels to Heaven COP #2: Sprints on the Soccer Field25%, 75%,…
Browsing: The Creek
ABC’s with legsCOP — DQ, IJR, copperhead squats, smurf jacks, one legged merkins, dirty dogs, crunchy frogs, john travoltas, mountain climbers to the benchskull crushers, dips with a clutch, squats with a clutch, one legged and one handed merkinsrun the looprepeato with more repetitions, and then yet again.to the trackchoppy feet for 5 seconds, sprint 1/4 laprepeat all the way around the track.choppy feet for 10 seconds, sprint 1/2 lapdo twice one person at a time does 5 pull ups, the rest run to the trees and back, switch out till everyone is done.ascending tempo merkins1 regular merkins1 2count merkin1…
A quartet of guys came out to celebrate YHC’s bday. Fun times were had by some. COP — copperhead, IW, DQ, crabcakes, freddies, WW1 situps, eric heidens KB diamond — two people have KB’s two do not — rotate around the circle doing in cadence exercises as listed below: american hammers (with and without bell)Situps and situp pressesmerkin and KB merkinssquats and goblet squatsDorarun the perimeter of the bball court100 burpees, 200 mountain climbers, 300 IJRBack to the beginning for some abdominal Mary’sStretching and we’re doneFun workout with some great brothers! Looking forward to doing this again when YHC turns…
A merry band of 4 men gathered for a misty morning Bootcamp at The Creek and then is what happened: COP with SSH’s, Ukrainian Soldiers, Scorpion Kicks, Inverted Scorpion Kicks, LBC’s Mosey over to the swing set for some Ab work, feet up on the Swing in the Plank position and pull your feet to your chest, 30x Mosey to the field for a Compounding Four Corners: C1 10 HRM’s, C2 10 HRM’s 20 WWII’s, C3 10 HRM’s 20 WWII’s 30 Jump Squats, C4 10 HRM’s 20 WWII’s 30 Jump Squats 40 SSH’s Mosey over to track for 1 lap…
Cinco de Mayo has its merits, but Seis de Mayo has more history. It was a workout and a history lesson today. COP — Imperial Walkers, SSH, Copperhead Squats, butt kickers, dQ, flutterkicks, makhtar n’diayes, IJR On this Day in 1937, the Hindenberg blew up in a fiery crash.In honor,we did BLIMPSB– 5 burpeesL — 10 lunges each legI — 15 Imperial WalkersM — 20 merkinsP — 25 plank jacksS — 30 squatsIn 1954, some dude in England broke the 4 minute mileIn honor we did1 minute plank1 minute SSH1 minute LBCs1 minute merkinsMay 6, 1945 — Victory in Europe…
a trio of guys showed up this morning to start off the day in the right way.COP — IJR, Arm circles, merkins, plank jacks, AST’s, helicopters, chinooks, cherry pickers, LBC’s, Heels to HEaven, DQ’s 10-20-30-4010 uneven merkins both sides20 toe taps30 squats40 SSHTouch a car and repeato10-20-30-40 part 210 big boy sit ups20 jump squats30 mountain climbers40 hillbilliestouch a car and repeato37 calf raisestriple checkswing push outsswing pull insrun to the second light posttriple checkpull upsam hamsrun to school and backGreat time had by all this morning. Yardsale had too many clothes on this morning. SYITG!
4 guys came out to take on the day the right way. COP — SSH, copperheads, hrm’s, hillbillies, arm circles, scorpion kicks, dying cockroach, plyometric jumps, smurf jacks, flutterkicks, dirty dogs to the wall 16 mountain donkeys8 a side one legged wall squats, run to end of lot and backincrease to 20 and 1024 and 12Short Dorastump merkins 50regular merkins 100AST’s 150partner lunges to building and back20 per side skull crushers at picnic table25 dipsrun the inside loop, jumping and touching overhangs20 squatsrun 1/2 the loop with the jumping thing 20 monkey humpersrun the other half20 WW2stretching for a few…
2 men showed up for a chilly and wet morning beatdown, working toward the weekend. COP: mosey to center of front parking lot, SSH, DQ, LBC’s, helicopters, Ukrainian soldiers, merkins. No need to mosey for first exercise, modified 4 corners, starting in the middle, do 10 SSH, then run to first corner of lot, 40 LBC’s, return to center for 10 more SSH, run to next corner for 40 lunges, return for 10 SSH, run to next corner for 40 shoulder taps, return and 10 SSH, run to last corner for 40 calf raises. Mosey to middle of school, partner…
3 guys came out to enjoy a little lucky (or was it monkey) horseshoe? COP — copperhead squats, SSH, merkins, smurf jacks, diamonds, arm circles, hillbillies, side lunge with a knee raise, dirty dogs Lucky HorseshoeRun 1 lap20 merkinsRun 1 lap20 merkins, 20 sumo squatsRun 1 lap20 merkins, 20 sumo squats, 20 dipsRun 1 lap20 merkins, 20 sumo squats, 20 dips, 20 WW2Run 1 lap20 sumo squats, 20 dips, 20 WW2run 1 lap20 dips, 20 ww2run 1 lap20 ww2run 1 lappike burpees — do 1 at first lamp post, add 1 for every new lamp post up to 5Come back…
slaughter start 5 burpees, 10 merkins, 20 AST’s, 10 merkins, 5 burpees COP — arm circles, imperial wlkers, crabcakes, squat and calf raise combos, plank jacks split jacks, bird dogs, figure 4 squats 5 DK’s, bear crawl to 2nd post, lunge to bball courts, run a suicide, reverso back to the wallrepeato whole process with 10 DK’srepeato whole process with 20 DK’s4 corner Doraone partner runs a four corners doing 10 SSH at each corner, the other partner does the following exercises100 am hams200 flutterkicks300 LBC’shead to the baseball diamond — wait, no too muddy, head to the track for…