We heard the lightning…nope, that was just the sound of my slam balls…chaos reigns at NightRanger

by | Jun 19, 2019 | Backblasts | 0 comments

Warm O'Rama

  1. SSH X20 IC (Because everyone thought that I would stop at 12 for Brady)
  2. Mericans X12 IC (Brady)
  3. IST X12 IC (Brady)
  4. Hip Step Outs X11 IC (Julian Edelman)

Partner Up for an extended warm up

  1. Pass the slam ball assigned to you X5 OYO to the left and X5 OYO to the right
  2. WW2 sit ups and pass the slam ball until the Q calls it
  3. Do slam balls while your partner does burpess X10 OYO

Circle up for a Weighted Time Bomb Merican – do two pushups on a 25 lbs weight – one Merican on each arm and pass it to your neighbor – one circle to the left and then one to the right – everyone else holds plank

The Main Thang?

  1. 4 rounds of Tabata sets of 40 seconds work/20 seconds rest- no Swanson or Hippie at this point so 7 exercises total – all exercises were done to the sweet sounds of Sirius XM Classic Vinyl 
    1. Jump Rope
    2. 25 lbs Alternating Curls
    3. 50 lbs or audible to 40 lbs slam balls when form breaks down
    4. 30 lbs tricep kick back
    5. 20 lbs core ball Russian Twist
    6. 50 ft battle ropes single handed
    7. LBCs with the 35 lbs KB
  2. Bring the toys to the car
  3. Circle up for Mary:
    1. 10 count of hip and glute bridge
    2. 10 count of single right leg up hip bridge
    3. 10 count of single left leg up hip bridge
    4. Flapjack
    5. 30 seconds of high plank
    6. 15 seconds of right arm up
    7. 15 seconds of left arm up 
    8. 30 seconds of low plank

Recover, recover

The Nekked Man Moleskin

  • Dallas claims he took a month off but started and finished strong after doing a 7:42 mile on a solo standard
  • Jaws continues to improve his jump roping skills and his mumble chatter
  • Wolfgang has to pack to go to London and Brussels – safe travels my friend
  • Burning Bush was so happy to not run that he was playing cheerleader between exercises
  • There was a lot of debate around whether 1 minute on with 30 seconds rest was easier or harder than the 40/20s
  • Fiddler just crushes these workouts.  Lets hope that his recent turn to 21 lets him hang for HDHH soon
  • Freedom is looking great.   He brings the energy to these workouts as if he hasn't been the master Q since the beginning of time
  • Hippie and Swanson joined us for planks.  Its weird to me that Swanson had the T-shirt and sandals on while Hippie was dressed all business. 
  • Mumble chatter came and went.  Its hard to have consistent mumble chatter when your muscles are this confused and you have 20 seconds to recover between sets.
  • The music was ok.   

HDHH

  • The tacos were better. 
  • We laughed, we cried, we kissed 20 bucks goodbye. 
  • Great conversations abounded with good tacos.

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