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400s and Burpees -Couch Potato 5/14

QIC:  CouchPotato

Date: 05/14/2020

PAX: BandCamp, U-Turn, Gretel, Slois Lane, Milkman, Dundee, Ducktales, GeekSquad, SpongeBob, Pumpkin

AO: Huey

Conditions

Perfect weather, 59 degrees cool and dry

COP

2x 400 meter laps while conducting an explanation of the workout of the day, quick stretch

The Thang


Spartan Challenge
This workout was a timed event as follows…

(1x 400 meter, + 30 Burpees) repeat 4x for time. Each member kept their own time to compare to future running of this event. Early finishers did bonus rounds until 0550 and then finished with the following Mary…

  1. In and Outs -25
  2. Seated Bicycle – 25 each way
  3. Crunchy frog – 25
  4. Cross leg /Wide leg situp -reach up first then to opposite toe
  5. Fifer scissors – slow flutterkicks -25
  6. Hip rock and raise
  7. Heels to heaven
  8. Roll up v-up combo
  9. Leg climb
  10. (American Hammer)Mason twist
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Simple Spicy Spartan

QIC: Couch Potato

Date: 01/27/2020

PAX:  U-turn, DuckTales, Burrito, GeekSquad, Gruber, Radiohead, Milkman, FriarTuck, 

AO: Huey

Conditions

Perfect weather for the end of January, 43 degrees, no wind and dry

COP

400 meters on the track at warm up pace, Bear Crawl, Gorilla then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pyramid

The Thang

  1. 4 rounds for time of the following
    1. 400 meter sprint +30 Burpees
    1. In and Outs -25
    2. Seated Bicycle – 25 each way
    3. Fifer scissors – (slow flutterkicks) -25
    4. Leg climb -25 each side

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    doubling down, 400 to 800

    QIC: Couch Potato

    Date: 11/21/2019

    PAX: Ducktales, Lloyd, KingPin,  Hasbro, Mayberry,  U-turn, Geeksquad, BandCamp, RadioHead

    AO: Huey

    Conditions

    Perfect cool conditions

    COP

    800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), and BullFrog then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon

    The Thang

    1x 800 meter then400 meter repeats with UML rotation (Upper-Middle-Lower)

    800 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges

    400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick

    400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps

    400 meter sprint, 1x minute buddyF%&**er leg lift,

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      more 400 meter repeats- Couch Potato (Huey – 10/31)

      QIC: Couch Potato

      Date: 10/31/2019

      PAX: Ducktales, Lloyd, KingPin, Cutter, Hasbro, Mayberry, SteamEngine, U-turn

      AO: Huey

      Conditions

      Heavy Rain with puddles on the track….perfect weather for some practice saving Lieutenant Dan.

      COP

      800 meters on the track at warm up pace, 25x Side Straddle Hop, Bear Crawl, Crab walk, Gorilla (Forward, Left and Right), Walking Peter Parker, then stretching consisting of chicken wing, cross body arm pull, forward fold, surfer, pigeon

      The Thang

      400 meter repeats with UML rotation (Upper-Middle-Lower)

      400 meter sprint, 20x standard pushups, 20x flutterkicks, walking lunges

      400 meter sprint, 10x leg lifter push up, 1 minute plank, 3-way lunge with kick

      400 meter sprint, 10x blast off pushup, 10x peter parker, 180 squat-jumps

      400 meter sprint, 10x buddy clapping pushup, 10x buddyF%&**er leg lift, fireman’s carry

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        400s again: No stop till Merlot!

        QIC: Couch Potato

        Date: 10/07/2019

        PAX: Red Tees, Radiohead, Hasbro, Truck Yeah, U-turn, Lloyd

        AO: Huey

        Conditions

        cool for the first time in a while

        COP

        1x 400 lap at conversational pace

        Side Straddle Hop

        Animal movement series- (Bear Crawl, Crab forward and back, Gorilla, forward, left right and backwards, Walking Peter Parker)

        Stretching series – (chicken wing, overhead arm pull, chest stretch, forward fold to surfer, pigeon)

        The Thang

        400s again! Yep!
         4x 400s again, with 3x exercises and short rest in between each 400; each of the first 3x 400s were supposed to be done at 95%, the last at 100%. 

        1st rotation – 400m @95% perceived effort –  Cadence push ups – Cadence Flutterkicks – Lunges 

        2nd rotation – 400m @95% perceived effort – leg lifter push ups, 90 seconds plank, 3-way lunge with kick

        3rd rotation – 400m @95% perceived effort – Blast off pushup, plank with alternating knee to elbow hold, 

        4th rotation – 400m @100%perceived effort – Buddy push up, (low five), Buddy F$%^&er leg throw, 

        Lying spinal twist and heels to heaven as closing

        COT

        quick words on racing to train, training is exercise with ikigai

        Moleskin

        only a few showed, but Geeksquad brought the flag, near Merlot morning for some

         

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          5×400 and Upper, Middle, Lower (UML) – Couch Potato VQ

          QIC: Couch Potato

          Date: 09/25/2019

          PAX: Freetime, Hasbro, Ducktales, U-Turn, Fissure

          AO: Huey

          Conditions

          Satisfactory…actually pretty nice, cool and clear

          COP

          2 x 400s at a conversational pace

          Stretching; 2x shoulder stretches, forward fold, surfer, pigeon

          400s and UML

          400 meters at 95%, 30x pushups, 30x situps, 30x squats

          400 meters at 95%, 20x wide arm PU, 60 seconds alternating spiderman plank variation, squat hold (chair pose)

          400 meters at 95%, 10 diam PU, sunshine-banana-superman rolls, rocket launchers

          400 meters at 95%, 10 dive bombers, 10x reverse burpee

          400 meters at 100%, buddy elevated PU, scorpion

          COT

          Quick discussion on Sebastian Junger’s book “Tribe”, and how we should appreciate having one, since most American men, AKA sad clowns, don’t. 

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