Thanks to Smuggler for letting two crazy mid-40’s team up like never before into the Dynamic Duo. Lots of fun and wetness out there in the gloom. We focused today on encouraging one another and pushing through (the pain). Over 50% of this workout was aimed at strengthening your core with some endurance training to finish things off. Speaking for Old Bay and myself – we had a blast (and this was no easy workout)! We hung around for some “coffeeteria” as well afterwards. I counted the total number of burpees and it was between 65-72 depending on what you went for. Special thanks to Wild Thing for making the trip to Tega Cay and demonstrating superb burpee form.
Jog – 1 Min
High Knees – 30 Seconds
Butt Kickers – 30 Seconds
Toy Soldiers – 30 Seconds
Lateral Shuffles – 30 Seconds (each side)
Lateral Lunges – 10 (5 each side)
Low semi-slow Squats – 12
Alternating Forward Lunges – 10 (5 each side)- We rotated our torsos towards the side of the leg that is in front for each movement.
Low diamond Merkins – 15 single set
Single Leg Toe touches with other leg going back – 10 (5 each side)
Peter Pointers – 10
Rolling Crucifix – 5X each side
Table Twists – 5X each side
I talked about the Nasty 7s that I had done with Sasquatch before and at an impromptu Q at The Ranch, but decided not to do them because of wetness from the night before so I gave the option. Most decided to do a jog to each corner in the basketball court and 4 burpees at each corner. Total was 20 here. I will have to formally teach the Nasty 7 at another time.
Stacked Feet/Staggered Hands Merkin (switch every 4) – 60 secs
Banana Rolls – 120 secs – Did with coupon for 60 of those secs
Leaning Crescent Lunges with coupon – 1 min with and 1 min without
Sphinx Merkin – 60 secs max reps
Bow to Boat – 120 secs – I was nice and we did not do with a coupon
Side Lunge and raise coupon to put on the imaginary “shelf” – 45 secs each direction
Prison Cell Burpee (boy these were fun!)- 60 secs
Side Hip Raise – 30 secs each side
High Plank to 6 inches Run (this one really stunk)- 60 secs
Superman Banana – 60 secs
Yellow rope hoppers – 60 secs
Hillbilly Walkers – 30 secs
Imperial Walkers – 30 secs
300 Secs of Abs:
Upper Circle LBCs – 30 secs each direction; 5 sec rest between each
Twisting Pistons – 30 secs
Alligator Walks (on forearms) 60 secs;
Canoe Crunch – 30 secs
Slow LBC and Twist (Crunch and Twist) – 60 secs
Regular Plank to the end – 60 secs
Immediate transition into my partner in crime’s Q, the infamous Old Bay:
1) Bent ladder with Morning Wood on the field and Burpees at the entrance to the parking lot. Run between a burpee and the field was backwards and a side shuffle left/right to a distant cone where Morning Wood (Turkish getup) occurred and repeat. This was taxing!
2) Catch-me-if-you-can on path around fields. Exercise was Merkins/Butt-kickers.
3) 7 extra burpees
4) SSH – 15
COT: Key items: Prayers for the Ms and praise for Delta’s great news.