Tag: Ozz Good

Intervals at the Swamp

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I have been on a motivated 1stF acceleration tear recently and this continued with some relentless pain. Some might even say it was terrible. Introduced multiple uncomfortable exercises that targeted those obliques and hips. Penguins were a crowd-pleaser. Cookout Squats were also a fan favorite. Nut crushers took the cake. See the Workout summary if you are like me and get geeked out on the data. Stay Frosty my Friends! OLAF
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Shakin it up at Footloose

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I had to follow Rebel’s lead from Block Party this week to keep it interesting.  The 11 PAX definitely accelerated today.  A quick disclaimer and a little mosey down to the COG lot.  There was lots of mumble chatter during the warm-up by Twister & Destiny.  I guess they had a lot to catch up on.

We did some stretching to kick things off.  Then a few exercises to get the blood flowing: SSH, imperial walkers, windmills, Mtn. Climbers and a few burpees to try to quiet things down.  That didn’t work.

The bulk of the workout entailed 3 minute intervals with 4 exercises and a run up the stairs in between intervals.  First interval was merkins-10, mtn. climbers – 16, shoulder taps -20.  Then finish with a burpee stack (ask Rebel).  Continue round for 3 min.  Second round was abs: big boy situps – 10, american hammers – 16, flutters – 20. Third round was legs: squats – 10, monkey humpers – 15, and calve raises – 20.  We were able to get 6 rounds in total.  Nice work by all pushing forward.

Thanks for the opportunity Boss Hogg.

 

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Snake Pit – Quarter Pounders w/ Cheese

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After rescheduling this too many times due to conflicts, able to finally Q at this fine establishment. Special guest Partnerwork who’s kind of a big deal showed up. Gave the obligatory disclosure and we were off.

To get the blood flowing, began with a kettle bell mosey down to the lower entrance of the football field.

Warm up IN cadence:

  • SSH
  • IWs – little extra practice nice before to avoid repeating the epic failure from my Block Party Q
  • Cherry Pickers
  • Mtn. Climbers
  • Low Country Crab – found this one in the Exicon
  • Freddie Mercury

Quick recovery and Partnerwork opened the gates with the keys to the castle. Questions about a random tire placed by gate arose but was ignored.

The Thang

Line up at the goal line to explain the objective. Carry your kettlebell every 10 yards and execute number of corresponding reps to the end zone. Cyclops pointed out this is a reverse pyramid.

  • 10 – Man Makers
  • 20 – KB Swings
  • 30 – Gobblet Squats
  • 40 – Curls
  • 50 – Tricep Extensions
  • Repeat past the 50 to end zone

Checking time, needed to call a few audibles.

  • Grabbed some wall and proceeded with dirty hookups in  cadence x 30.
  • Jack Webbs (1×4 to 5×20)
  • Shoulder Taps x 30

Lined up on goal line for next field round.

Quarter Pounder

  • 10 KB swings to start, run to following yard markers, execute corresponding reps and run back backwards to start w/ 10 KB swings before running to next marker.
    • 25 yards – Merkins
    • 50 yards – American Hammers
    • 75 yards – Mountain Climbers
    • 100 yards – Calf Raises

With time running out, decided to head back to COT but with a bonus. Inspired by Geronimo’s Q at Laces In,  decided we should Indian run with our kettle bells with leader also carrying tire. It was met with enthusiasm.

Reached COT with a few minutes to spare, MARY Ab workouts in cadence until time.

Announcements: Thanksgiving convergence, Christmas party

Prayers/Praises: health, unspokens, upcoming travel

Thanks to Partnerwork for the field access , 3D for the opportunity, and the wisdom of other PAX  for this junior Q.

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