Monday, January 28, 2019 workout, mostly dredged and pieced together from some old 2017 workouts.
Pax: DQ, Clog, Betty Crocker, Radar, Put-Put, Gilligan, Swabbie, Dough Boy, Backstreet (Q)
Run in place 120 steps / disclaimer
Through-the-tunnels & Don Quixote’s
4-count Merkins (12)
4-count Imperial Walkers (15)
Chinooks
Cinder blocks were procured from the pain locker, one for each person.
Pax circled up and did:
(10) Blockies (Burpees with a cinder block)
15 Tricep extensions
Bicep static curls, each person holds a cinder block in a curl position, facing outward. Each person runs around the outside of the circle, one at a time pushing on each block. The exercise concludes when the entire Pax has gone around the circle once.
(15) 4-count squats
(15) Overhead presses, OYO
Stacking Relay Race, 3 teams of 3. This was a straight-up 30 – 40 yard dash with a cider block, each team member adding a block to the end-to-end stack, and returning to tag a team-mate. The relay repeated after a brief rest, to bring the stacked cinder blocks back. Put-Put twice ran the anchor leg for his team and brought them from a solid second place to a dominant first place.
(12) 4-count curls
(15) 4-count squats
American Hammers, 15 each side
(15) Decline Merkins
Cinder blocks were returned to the pain locker, with 20 minutes to go.
Workout concluded with a Mike Rowe prison workout, AKA ‘ Folsom 21’, modified to ‘Folsom 10’
A 1 minute timer was repeated with 10 burpees, followed by the remainder of the minute as rest, followed by 9 burpees, etc., for a total of 55 burpees
(15) 4-count Dollies
Boat-Canoe, Dough Boy called cadence