Virtual Reality

  • WHAT: The Point
  • WHERE: Union Point
  • WHEN: Friday, May 8, 2020; Gather 0525; Hard start 0530; Hard stop 0615
  • WHO: Any man or FNG
  • WEATHER: Perfect
  • WHY: Things are loosening up!
  • PREVIEW: A bow to Pyro.

05/08/2020 Virtual Workout- The Last Dance

  • WHAT: 05/08/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" by Texting Pyro 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 48 F and clear
  • WHY: #Accountability, one more time


    • About the only thing on sports-wise is the Bulls 1997-1998 Documentary, “The Last Dance” so we’ll acknowledge them with this workout:

      Text me tonight or at 0525 Friday morning (252-670-6023) to “join.”

       

      WARM-O-RAMA

      200-300 meter mosey to warm-up

      BULLS:

      B- 5 Burpees

      U- 10 Up Downs

      L- 15 Lunges (15 for each leg, 30 total)

      L- 20 LBCs (Tempo- 3-count up, down on the 4th)

      S- 25 Side-Straddle Hops 4-count (my 2.0 Swag helped build this workout and requested these)

      Run 200-300 meters

      Rinse and repeat once.

       

      THE THANG:

      Back to climbing the pyramid.

      1 Burpee/2 Ranger Merkins/3 Toddler Squats/4 Plankjacks (2-count)/5LBCs  –> Run 200 meters

      Then, build the pyramid, so next cycle:

      2 Burpee/4 Ranger Merkins/6 Toddler Squats/8 Plankjacks (2-count)/10 LBCs  –> Run 200 meters

      Then 3 Burpee/6 Ranger Merkins/9 Toddler Squats/12 Plankjacks (2-count)/15 LBCs  –> Run 200 meters

      Then 4 Burpee/8 Ranger Merkins/12 Toddler Squats/16 Plankjacks (2-count)/20 LBCs  –> Run 200 meters

      Try to go up to 10 Burpees/20 Ranger Merkins/30 Toddler Squats/40 Plank Jacks/50 LBCs, and then work back if you’re really killing it(9 Burpees…8 Burpees…etc).

      Stop at 0608.

       

      MARY:

      C- 50-second Chillcut Plank (on your elbows)

      H- 40 High-Knees (both legs = 1 rep)

      A- 30 American Hammers 4-Count

      M- 20 Wide Merkins

      P- 10  Plankjacks 4-count (in à out à in à out = 1 rep)

      S- 50 Side Straddle Hops 4-Count

       

05/06/2020 Virtual Workout- One More Lap

  • WHAT: 05/06/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" by Texting Pyro 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 61F and a coin flip's chance of rain
  • WHY: #Accountability


      1. Text Pyro @ 252-670-6023 to “join”
      2. It looks like this will be the last week of Virtual Workout posts here, let’s bring it strong and make it great!
      3. Tomorrow we’ll pursue the Shaved Golden Strip of Pain, drawing from a prior workout but with fewer reps per exercise

      WARM-O-RAMA: Run 400 meters.  That’s it, then jump on this list:

      THE THANG:

      1. Perform the exercises in order.  After completing 2 exercises (i.e. Burpee and Calf Raises) then run a lap (200-400 meters)
      2. Keep doing this until 0612.
      3. Run 400 more meters.

       

05/01/2020 Virtual Workout- May Day

  • WHAT: 05/01/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 57 & Dry
  • WHY: #Accountability


    • Text Pyro at 252-670-6023 to “join” tonight or Fri AM at 0525

      WARM-O-RAMA:

      1. Start with a 200 meter run to get the blood flowing.
      2. 20 Side Straddle Hops 4-Count
      3. 15 High Knees 4-Count
      4. 10 Carrot Pickers 4-Count
      5. 5 Burpees
      6. Another 200 meters
      7. 5 Burpees
      8. 10 Iron Mikes (Both legs = 1 rep)
      9. 15 Peter Parkers 4-Count
      10. 20 Imperial Walkers 4-Count
      11. 200 meters mosey

      THE THANG:

      Part #1: MAY: 5 Laps with increasing reps x 5 each round (Run ~100-200 meters between each)

      Lap 1- 5 Merkins/ 5 Austin A$$-Kickers/5 Yolking

      Lap 2- 10 Merkins/ 10 Austin A$$-Kickers/10 Yolking

      Lap 3- 15 Merkins/ 15 Austin A$$-Kickers/15 Yolking

      Lap 4- 20 Merkins/ 20 Austin A$$-Kickers/20 Yolking

      Lap 5- 25 Merkins/ 25 Austin A$$-Kickers/25 Yolking

      Austin A$$-kickers. Down on all fours, kick each leg (and the opposite hand) individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down

      (If your right leg is extended also extend your left arm).

      Yolking- Coupons needed (bricks work well): # of air presses followed by same # of slightly inclined Carolina Dry Docks…to get those traps “Yolk’ed!”

       

      PART #2: DAY: 5 Laps with increasing reps x 5 each round (Run ~200-300 meters between each)

      Lap 1- 5 Dirty Hookups/ 5 Annie (both arms = 1 rep)/5 YOLO

      Lap 2- 10 Dirty Hookups/ 10 Annie (both arms = 1 rep)/10 YOLO

      Lap 3- 15 Dirty Hookups/ 15 Annie (both arms = 1 rep)/15 YOLO

      Lap 4- 20 Dirty Hookups/ 20 Annie (both arms = 1 rep)/20 YOLO

      Lap 3- 25 Dirty Hookups/ 25 Annie (both arms = 1 rep)/25 YOLO

      (Stop at 0609 wherever you are in the loops)

      Dirty Hookups-Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)

      Annie- This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

      YOLO- Find a step, squat once, climb the step –> squat twice, step back down –> squat 3 times –> step up, squat 4 times –> step down, squat 5 times

      MARY:

      50 LBCs

      30 Box Cutter 4-Count

      10 Peter Parkers 4-Count

      Repeato and then finished.

Curb Side Pick Up

  • WHAT: The Point
  • WHERE: Union Point Park - Flag Poles
  • WHEN: 5/1/20 Gather 5:15, Hard Start 5:30; Hard Stop 6:15
  • WHO: Any man, FNG and especially fartsackers!
  • WEATHER: Glorious
  • WHY: Dip your toe back into F3 so you can hit it hard next week, or the following, or when you feel OK, or when...