I decided to give unique challenges to everyone who attended last night.
Matt’s challenge: 70 sandbag shoulders (as fast as possible) – 24:36
Melissa’s challenge: 100 Squat and Presses, 20 lb DBs (as fast as possible) – 9:11
Judy’s challenge: 150 PSPs, 10 lb ball (as fast as possible) – 15:11
I think I am going to try a 100 sandbag shoulder challenge tonight. Should be fun!
** My first 100 Sandbag Shoulder Challenge resulted in a time of 12:29…brutal.
Blurry action shot. Note Matt’s Ninja Turtle-caliber arm definition.
Since today is Halloween and I’m a festive guy, I typically dream up workouts that in some way incorporable the date or theme of the holiday. Halloween is on 10/31. So, I put together a workout that is 1,031 seconds (17 minutes 11 seconds) long where you shoot for as many rounds as possible. I just got blank stares in return when I explained my rationale for the creation of this year’s Halloween workout. Either they didn’t understand or it was just too cold and too early in the morning to care.
Men: AMRAP 17:11 of
5 Squat and Press
6 Sandbag Shoulders
Women: AMRAP 17:11 of
6 Squat and Press
We all finished the morning with a high intensity 10 minute interval session, for good measure.
The Reaction of the Week came from an unlikely source this morning. I honestly felt bad when I saw Melissa bow her head in the rest of our intervals then quietly and painfully mumble, “I deserve this…”. It was a shocking glimpse into the souls of females.
Also, I want to wish a speedy recovery to those of you who crushed the Atlanta Marathon yesterday!
The evening session included many things. Loud things such as sledging and tire flips. If you read the post from a few weeks ago about our run in with the law, you know why. The women did a total of 250 sledges each with AirDyne between.
Matt hit a new PR on his DB Snatch (55lb) and took his 100 Tire Flip Test (400lb) and finished in 9:18! Pretty good for only being 15 years old.
We also had a familiar face return to the gym. Doug is back! And he will be sore today! He met our sandbag for the first time and shouldered as many times as possible in 5 minutes, for a welcome back workout.
The morning session was awesome today. We all started out doing heavy strength exercises for 30 minutes and went straight into hard interval training.
40 seconds all out
20 seconds rest
x 10 rounds
The men did sprint-in-place jump rope and Melissa worked the AirDyne. More fun tonight! Remember, you need to show up at either 6pm or 9pm because Brett has a game at 7:20. Text me and let me know when you’ll be coming.
Dumbbell collars need instructions
Member achievement of the week (besides the 100 Burpee improvements) goes to Ben for juggling his marathon training plan, including a 10 mile long run this morning, and destroying multiple cross training sessions this week – often on the same day as a scheduled run! BEASTLY. Keep up the good work!
Today’s afternoon session was particularly awful for Davage and I. We did one minute of sprint-in-place speed rope immediately followed by one minute of burpees (Dave) and one minute of shouldering the sandbag (me). We repeated this two exercise circuit seven times with all out intensity and no breaks. We were both nauseated and completely annihilated after this 14:00 heart attack-inducing workout. Needless to say, a victory lap was in order. And, according to Dave, this workout was, “Harder than the 100 Burpee Challenge!”. I rarely hear of such a thing, unless we are referring to the Burpee Mile.
As for the reaction of the week, I am actually going to give this one to myself from after today’s workout. After set number seven timer went off, I gloriously dropped the sandbag and helplessly fell on top of it and completely lacked the strength or drive to budge from this humiliating position (see below). I’m sure Dave had a priceless reaction at the end of our interval session, as he usually does, but I was out of commission and did not have the mental capacity to take note of it.
Our victory lap…
The Reaction of the Week. Don’t give me any crap or I will injure you. Seriously.
Session in progress:
Started the week off right with some grueling work with sledges and my new favorite toy, the 85 lb sandbag.
After much experimentation, the new “Sandbag Complex” has been formed:
6 Clean and Press
6 Bent Over Rows
6 Front Squats
(Done in sequence with no rest 5x, rest 1 minute between complexes)
The 10 minute Tire Flip Test (600 LB) was also taken by Ben and Davage!
Ben 123 flips
Davage 101 flips
Davage humbly bowing to his new master…