GYM BBQ FUN TIME!! Saturday May 23rd! Clear your calendars, I hope you’re in town for it. We’ve got options this year, be stoked. I’m not here to make political statements, I’m here to help you guys have a better life, more fun, and be fit, BUT I can dig how people might not be super stoked on the military at large right now. SO, within that headspace, “Murph” is typically done on Memorial Day, if you want to blast that workout, wear the vest and dig in, I’m here for it. If you don’t, (for whatever reason, including, you’ve done it 15 times and would prefer something more novel) I’m here for you also. I’ve picked 4 other workouts, that I think we can all get behind: Gale Force (wildland firefighter), Harper (we’ve never run it before, Phoenix firefighter), Kelly Brown (a dear friends wife who lost her battles to brain cancer, fuck cancer), and Yeti (smoke jumper). Check these workouts out online, and if one piques your interest, I’m 100% into running those workouts too. Saturday May 23rd.
We’ll have a sign-up list on the board soon enough (thanks Annie!) to get things organized. Hooray sunny times!
Monday: May 25th the gym will be closed. You’ll need the rest I think 🙂
Workouts:
Monday: May the Fourth: 4 Rounds of: 4 Turkish Get-Ups 53/46, 4 Single KB Overhead Squats 53/36 Right, 4 Single KB Overhead Squats 53/36 Left, 12 KB Goblet Squats 53/36, 16 – 180 Degree KB Swings 53/36
Tuesday: Cinco De Mayo: Mas Chingón: 100 Overhead Rep Test, Bottom to Bottom Tabata Squats, Max Plank Hold, Max Zercher Hold (185/135 do pad the bar with something), 500m Ski Erg all out
Wednesday: 5 Rounds with Rest: 21 GHD Sit-ups, 21 Pull-ups, Row 21 Calories, Rest 4 Minutes
Thursday: 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 18 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 15 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 12 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 9 “Roving Push-ups”, 1 Right Handed DB Farmers Carry 100/70 50m, 12 Left Side Plank Rotations, 6 “Roving Push-ups”, 1 Left Handed DB Farmers Carry 100/70 50m, 12 Right Side Plank Rotations, 3 “Roving Push-ups”
Friday: Hang Squat Clean Max 3
Saturday: Teams of 3: Accumulate Max Time Holding the Pull-up Bar in 20 minutes like this: Buddy 1 and Buddy 2 Work at the same time: Buddy 1: 12 Deadlifts 225/165, Buddy 2: Ski 12 Cals, or Bike 12 Cals -then- Buddy 3 Can Hold for as long as possible, then rotate stations.
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