On the eve of our country's anniversary, 4 gloom warriors showed up on a hot humid night to put their deposits down for freedom with a weighted workout. This is called the Hacksaw Jim Duggan workout because the exercises are done in a 2X4 manner (roughly, don't check the math). Here is the story of how everyone kicked off the festivities for the 4th:
Warm O'Rama
- SSH X10 IC
- Merican X10 IC
- IST X10 IC
- Small arm circles forward then back X10 IC
Lets get to work!
The Main Thing
Partner up – size does not matter. Swanson and Worlfgang worked together, Burning Bush and YHC partnered.
- Round 1
- Partner 1 puts resistance bands around their wrists and does a plank walk, while
- Partner 2 overhead throws the Slam Ball from cone to cone, twice
- Flapjack, repeato, 2X
- Round 2
- The restistance bands go to the ankles and Partner 1 does a side shuffle, while
- Partner 2 side throws the slam ball from cone to cone, twice
- Flapjack, repeato 2X
- Round 3
- The resistance bands stay on the ankes while Partner 1 does a Monster Walk (legs wider than the shoulders), while
- Partner 2 does a back toss over the head, twice (like a Scottish Caber Toss)
- Flapjack, repeato 2X
- Round 4
- Partner 1 gets the luxury of lacing up with two sets of resistance bands – ankles and knees and does side shuffles to and from the cones X2, but first ….
- Partner 1 puts a 45 lbs weight plate on their Partner 2's shoulders while Partner 2 planks
- Flapjack, repeato 2X
- Round 5
- Partner 1 keeps the two sets of resistance bands and does a side shuffle, while
- Partner 2 holds a hip bridge and holds up the slam ball above their chest
- Round 6
- Partner 1 does a side shuffle with the 45 lb weight plate and performing a side twist down and back on the cones
- Partner 2 holds a hip bridge with glutes squeezed and one leg held up in the air
- Flapjack, repeato 4X
Put the weights away…
2 minutes of Mary
Line up in a high plank, and pass the 35 lbs kettle bell side to side until we go all the way down and back with the KB. Move into a high plank where your quads go perpendicular to the gound and your shins are parallel to the ground, and pass the KB 2X each way.
Recover, recover …
The Nekked Man Moleskin
- Swanson met his neighbor Jenny for the 14th consecutive time when Jenny stopped by for some HDHH at Primal
- The Taco Truck was absolutely legit at Primal – the Chorizo was fantastic – Wolfgang thought that the pork was a little too fatty but still tasty and worth the $2.50 a taco. Burning Bush validated the Chorizo and really like the chicken. We may need to consider an upgrade to Primal for HDHH
- Wolfgang told some good stories about his Euro vacation. If anyone is looking for a caretaker for a dog or children, he comes from good stock and is looking to pick up additional work
- Swanson really likes to try and pull off high planks that look more like a downwarddog but I think the weight plates cured that.
- Burning Bush loves these workouts because. we don't run. But we sure do get some good cardio.
- That workout will definitely leave a mark…