Bataan Death Merkins
Warmup (on asphalt) Abe Vigodas 25x each way in cad Daisy pickers 12x in cad Mountain man poopers 12x in cad Side straddle hops 25x 4 counts Bobby Hurley’s 12x…
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Silver Spoon
Tabata & the Den
Warmup Stretching Motivators Abe Vigodas Thang Classic Tabata 20 on 10 off x 8 Pistons Dirkins Bonnie Blair’s Archer Push-ups Smurf jacks Tricep isometric hold Burpees w 180 degree turn Cot I spoke about how I had a bad night sleep, and yet was there because of the pressure to lead the group. I think
Station to Station rotation
Warmup: Arm Circle; up, down, overhead, seal clap x 10 Daisey Picker x 15 Imperial Walker x 10 Side Straddle Hop x 25 Station: 1 = Merkin Slide x 10, burpee/blockee x 10, bench x 25, curl x 25 Station: 2 = Grave Digger right x 10, grave digger left x 10, overhead x 10,
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Murder Bunnies and Benjamins
Conditions: 40s and clear Warmer: Motivators from 6 Imperial Walkers Shoulder Taps Daisy Pickers Abe Vigoda Thang 1: OYO 25 Curls for the Girls, 25 Walking Lunges, 25 Squats, 25 Walking Lunges back to your coupon, 25 Overhead Press, 25 Walking Lunges, 25 Mountain Climbers, 25 Walking Lunges back. Thang 2: Using four of the
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Bear Worms and Slick Runs
Conditions: Rainy and dark. The overnight rains and muddy conditions called for a last-minute change of plans. Warmer: SSH, Shoulder Taps, Hillbilly Walkers, Daisy Cutters, Abe Vigodas/Seal Claps/Overheads Fellowship jog on the two block radius near the school. Thang 1: Partner up for a playground Dora. Partner A runs around the school, while Partner B
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Rocksteady Tabata
10 pax met in the gloom for a high intensity workout and some smooth 60’s era Jamaican beats. Conditions: 75 degrees, overcast and calm Warmup: SSH Daisy Pickers Mountain Man Poopers Don Quixotes Jog around Trinity Thang: Tabata 20 sec work followed by 10 sec rest. Repeat for 8 sets. 1 min rest between exercises.
Man o’ Man
WARMUP Imerial Walkers 10 motivators 7 Old man streach 10 count Rossy 10 count MAIN EVENT 20 seconds with 10 sec break x 14 repeats Jabs, Upper cut, round house, bob/weave Lunges Merkins Kicks COOL DOWN (Yoga flow) tree pose -> warrior 3 Dog down -> pigeon -> child pose -> butterfly
Station to Station
Intro and Disclaimer Warmups: Motivators (from 5), Old Man Stretch, Tricep Stretch, Imperial Walkers (15), Rossis, Daisy Pickers (15), Arm Circles (forward and backwards, 15), Washing Machines (15) Sprint/Jog around the block: jog east/west streets (Harvard and Filmore), sprint north/south streets (Clinton and Grove) We split up into 3 groups, with group 1 being the
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S-Show Relay
Warmup (on asphalt) Abe Vigodas 25x each way in cad Daisy pickers 12x in cad Mountain man poopers 12x in cad Side straddle hops 25x 4 counts Bobby Hurley’s 12x (OYO) Apolo Ohno’s 12x (OYO) Imperial Walkers 4 count, 12x in cad Old Man stretch 20 count each side Finkle Swings 12 kicks each side
Four Corners Escalator…with Friends
Conditions: Rainy, but not too hard. Upper 50s. Fully dark Warmer: SSH, Mt. Climbers, Don Quixotes, Hillbilly Walkers Thang: Mosey to Garfield School for a four corner escalator. In the square of the blacktop, PAX perform 10 exercises at the first corner, then 10 of the first exercise + 20 of a new exercise at
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