Author: Animal Style

Location: Foxhole
Date: 2021-11-27
Weather: Low 30s

Q: Animal Style
PAX: 1 – Animal Style

Warm-O-Rama
Assorted stretches

Tha Thang
Deck of Death:
♦️- coupon pull through x 2
♥️- man makers
♣️- coupon curls x 2
♠️- coupon step up x 2
Face cards- triple sit up (cap’n crunch)
🃏(3) – bear crawl/lunge walk/overhead claps x 60

Posted (solo again) to work off the Thanksgiving dinner and multiple leftover plates eaten yesterday. Still ended in COT; stay safe everyone!

End in COT

Location: Foxhole
Date: 2021-10-23
Weather: Brisk

Q: Animal Style
PAX: 4 – Animal Style, Boo Boo, Fergie, Wally World

Warm-O-Rama
Michale Phelps; lil’ Jon, on ground pull leg in grab toe, leg over twist, hamstring stretch, fold leg over squat, rock squat, roll head/neck, step over gate, rotate hips, arm circles…

Tha Thang
In honor of my last day of 40; pax proceeded to do 40 exercises Tabata style for 40 seconds on each (20 sec rest between); with 1.5 minutes recovery every set of 10. Pax took turns naming the exercise of choice in rotation as we went through the cycles. Finished with 4 minutes of assorted planking.

Name o Rama and COT

End in COT

Location: Foxhole
Date: 2021-09-18
Weather: Warm and humid for a morning

Q: Animal Style
PAX: 4 – Animal Style, Fergie, Wally World, Prime

Warm-O-Rama
Assortment of stretching including shoulders, neck, triceps, quads, hamstring, etc. 1.5 lap saunter around the building and back to pick up the coupons for some fun.

Tha Thang
All pax grab 2 coupons and kick off the rounds with 10x man makers. Farmer carry 2x coupons to the corner; rotating pax choice for coupon exercise once there; leave coupons and go around the building back to them changing up exercises each 1/4 leg/side… bear crawl, pax choice, bear crawl, pax choice. Rerun to coupons and farmer carry next leg/side, pax choice coupon exercise, rinse repeat until the coupons are back at their storage place.

Finish final minutes with some planks; named FNG “Prime” as he works at Amazon and didn’t want to scare him off

End in COT

Location: Foxhole
Date: 2021-07-10
Weather: Cloudy and wet

Q: Animal Style
PAX: 4 – Animal Style, Zebra, TStark, Showcase Showdown

Warm-O-Rama
-Tai-chi box
-Tai-chi net
-Windmill (wax on wax off)
-Kung-fu 4-block
-catch shuriken
-knee up, out, tree pose hold
-quad stretch
-split stretch
-rock squat
-smack your core

Tha Thang
Martial arts inspired workout; part I: stationary exercise then move exercise to next line; repeat:
1- finger tip merkin (20); crane beak lunge
2-karate kid crane kick (20); hayate (DOA) double punch
3-Ryu Haduken fireball (15/side); Paqua step side kick
4-Ken shoryuken jumping uppercut (20); elbow strike CQC side shuffle
5-Chun-li lightning kick (15/side); cobra style backup
6-Guile twirl punch (10/side); drunken style stumble

Part II- mosey to coupons; stationary coupon exercise while partner goes to the end and back:
1-coupon barrel swirl; forward lunge/backward lunge
2-coupon tiger/dragon forearm hold; bear crawl
3-donkey kick; sprint/backpedal

Part III-Drunken master; everyone poured 2 shots of unsweet tea to hold in both hands with curled fists and not spill during exercise
1-low squats (20)
2-light on front leg, step back and kick to line
3-back bend “take shot” strike (20)
4-lined up 6x shots of unsweet tea and competed 1:1 in mini bracketed tournament as to how quickly the shots could be finished- TStark emerged victorious

Krispy Kreme doughnuts and coffee to finish

End in COT

Location: Foxhole
Date: 2021-05-15
Weather: Suns out – feeling like spring as we roll into summer

Q: Animal Style
PAX: 6 – Lansbury, Boo Boo, Sushi, Sparky, Matlock, Animal Style

Warm-O-Rama
Michael Phelps, arm across & over, lil Jons, leg in touch toe, leg over twist hips, butterfly, arm circles

Tha Thang
Football Jeopardy! Board from Super Bowl weekend – seven categories: 2020, Mahomie KC, TB12, Packers, Bills, football lore, and foul play; x 5 yardages (10, 20, 30, 40, 50)- divided into two teams; starting from the “20” pax with possession of the ball picked a category and yardage; and were read a NFL trivia question, if they got the answer right- they advanced the ball the chosen amount of yards doing one exercise and then did the same number of reps for another exercise (example- 10yards bear crawl, and ten burpees). If they got the answer wrong however possession of the ball went to the other team and we went back the other way for the same amount of yards unless it was too close to scoring – in which case it was half the distance.

In the end the Red team (boo boo and sushi) prevailed by a margin of three scores to one over the blue team (sparky, Lansbury, and Matlock).

Teams celebrated by murdering their thirst with some liquid death or body armor before double orders of McDonald’s coffee and breakfast sandwiches were delivered again via doordash (need to coordinate so that doesn’t happen again).

Also worth noting sushi said it’s his last Saturday post in Lexington before he leaves us to go to Cincinnati – will miss you brother!

End in COT

Location: Foxhole
Date: 2021-04-17
Weather: Overcast and not too cold

Q: Animal Style
PAX: 1 – Animal Style

Warm-O-Rama
Michael Phelps, arm circles, Rock squat, grass grabbers, lil Jon,leg in grab toe, leg over, butterfly; Frankenstein, lunge, butt kicker, side shuffle

Tha Thang
Moseyed over to the coupons, ladder to 100:
10 coupon push up, 20 coupon sit-up, 30 coupon squat, 40 coupon curl, 50 coupon row, 60 coupon press, 70 A-rod, 80 hip thrust (Saturday night?), 90 sit-up (30/30L/30R), last rung 10x again each; finish with 10 burpees to total 100 reps.

After since 30 min still remained did 10 burpees; bear crawl to end of area, 10 more burpees, lunge back to original spot x 5 rounds to total more 100 burpees. Allowance of course for recovery in between.

End in COT

Location: Foxhole
Date: 2021-03-13
Weather: Brisk 40s with a gentle breeze; shorts weather

Q: Animal Style
PAX: 4 – Wally World, Boo Boo, Weird Science, Animal Style

Warm-O-Rama
Michael Phelps; arm across & over; grass grabbers; rock squat; little John (bend over to the front and touch your toes); on the floor leg in grab toe, over & across; get up leg across squat, knee up + out to the side (balance check); arm circles

Tha Thang
Improvised the reprise plan according to the number of pax; so dug into the memory banks for the farmer / bear around the building workout.

Part 1: Started out with 2 rounds each pax choice of coupon exercise then back / forth to the grass.

Part 2: Farmer/ bear- farmer carry one leg of the building to the corner/ weigh point; bear crawl the next leg; pax choice next leg; bear crawl next leg again; then back at coupons for a farmer carry again. Rinse and repeat until the coupons are back at their home.

Door dash delivered Krispy Kreme donuts and coffee promptly at 8am for pax to enjoy (except for boo boo who had decided to give donuts up for lent).

End in COT

Location: Foxhole
Date: 2021-02-06
Weather: A little chilly; but bearable

Q: Animal Style
PAX: 2 – Animal Style, Weird Science

Warm-O-Rama
Michael Phelps and whatever else freestyle while we waited for any more pax to come. No one did so we decided to work some of the bugs out of the activity and reprise at a later date.

Tha Thang
Jeopardy! -style NFL trivia board in honor of the impending big game. Split into two teams; team with possession picks a category and yardage #; if the team answers correctly they advance the chosen amount of yardage in the direction of their end zone, paying heed to the specified “move” and “stationary” exercises on the post it. If they get it wrong; possession changes and penalty exercise is enforced. Score is kept; and at the end of the game the winning team gets the prize.

Would have been fun with more players…so saving it for another time

End in COT

Location: Foxhole
Date: 2020-12-26
Weather: Frosty 12 degrees

Q: Animal Style
PAX: 2 – Animal Style, TStark

Warm-O-Rama
Michael Phelps, left arm stretch across & over, bend over to the front and touch your toes (lil John), rock squat left/righ/middle, leg over twist, foot to thigh grab your toe, butterfly, quad stretch

Tha Thang
Reference the pic- 9 exercises to build a Christmas tree with a star on top; grabbed double coupons and did one leg around the building farmer carry- then bear crawl, jog/skip/side lunge, bear crawl again, jog/skip/side lunge, back to the coupons for another leg of farmer carry- continued until the coupons were back at home base. Finished up with a bow on top – 4-5 minutes of planking.

Metal X-mas soundtrack

End in COT

Location: Foxhole
Date: 2020-11-14
Weather: Chilly – yet satisfying

Q: Animal Style
PAX: 5 – Sparky, Weird Science, Lansbury, Zebra, Animal Style

Warm-O-Rama
Michael Phelps; arm across; arm over top; arm circles forward/backward; hanging little johns (bend over from the front, touch your toes), spread legs rock left/right/ middle, on floor leg in grab toe, leg over twist torso, spread legs grab toe, down the middle palms to the floor; balance test (leg over thigh one leg squat hold to knee to chest hold to swing leg out hold high to foot to knee hold – never losing balance on that one leg); lap around the church

Tha Thang
This is the remix of 10/10/2020 foxhole workout- playlist was early 90s dance /hip-hop (middle school vibe for me) – different feel and mix. Kicked off with “This is how we do it” – Montel Jordan

Started at favorite spot #1 and paired off to complete the cumulative reps while the other went down and back across the parking lot:
1) 100 merkins / back pedal & sprint back
2) 200 crunches / karaoke & sprint back

Mosey to coupons/favorite spot #2- again same pairs one down back exercise while the other does stationary exercise/ switch:
3) coupon hold straight out (like Oktoberfest)/lunge walk
4) low squat hold / farmer carry x2
5) stir the kettle (horizontal circular motion with coupon) / side lunges
6) plyo push-up (coupons on either side press up from floor to coupon) / skip x2
7) sumo lift / bear crawl x2
8) coupon curls / coupon carry to other side – 10 step ups & return x2

Finished that and saw we still had some time- moseyed to meeting spot where Lansbury led some timed squats, A-rods (to “rump shaker” nonetheless), and cha-chas. Last 5 mins burpies every time MC Hammer said “u can’t touch this” to the song of the same name.

End in COT

Location: Foxhole
Date: 2020-10-10
Weather: Overcast- but no rain

Q: Animal Style
PAX: 3 – Animal Style, TStark, Weird Science

Warm-O-Rama
Arm across, arm overhead, Michael Phelps, arm circles front/back, bend over to the front touch your toes (Little John), rock squat -hold left/right/ center, on the floor leg in thigh grab toe, leg over twist torso hold

Lap around to the favorite spot – Burn Rubber on me by Gap Band to start the playlist

Tha Thang
10×10:
1- 100 cumulative reps merkins switch off with your partner – regular, triangle, wide, fingertip; partner back pedal/sprint back

2-100 cumulative core switch off with your partner – regular, triple, v-snaps, hammer; partner side shuffle/sprint back

20/20: mosey to coupon spot; grab 2 each
1- (2x) 20 around the world- lunge down and back

2- (4x) 10 coupon your choice – farmer carry both hands down and back

3- (2x) plyo pushup- side lunge down and back

4- (2x) sumo lift- bear crawl down and back

Lap around to starting position for finishing plank work (20×20= 400 sec); hold front low, front high, left side low, left side high, right side low, right side high, bridge on back- switching every 60 sec or so (jam on it by Newcleus is just about 400 sec)

End in circle of trust and name o Rama.

Old skool playlist available on request

End in COT

Location: Foxhole
Date: 2020-09-12
Weather: Cool

Q: Animal Style
PAX: 7 – Bonjour!, Boo Boo, Sparky, Weird Science, Animal Style, Zebra, Ricky Bobby

Warm-O-Rama
Stretch: balance quad stretch, Arm across, arm over top, Rock squat, leg over on the floor, toe touch

Warm up: High knees, sprint, back pedal, lunges, butt kickers, karaoke, side steps, Frankenstein

Lap around the main building and on to station 1

Tha Thang
1: Side straddle hops x 10, ice skaters x10 each side, mountain climbers triple count x 10, Superman x 10, burpies x 10 -bearcrawl to #2

2: Merkins – 10 regular, 10 diamond, 10 wide, 10 fingertip – lunge/sprint to #3

3: core- 10 triple sit up, 10 bicycle 3 count, 10 hammer each side, 10 v-snaps/ups – back pedal to #4

4: plank – low front 60 sec, high back left leg 30 sec, high back right leg 30 sec, bridge/Saturday night 90 sec, low left side 30 sec, low right side 30 sec – side step shuffle left/right to #5

5: tai chi box, tai chi net, tai chi box step, yoga tree pose left leg 30 sec, right leg 30 sec – lap and a half around the main building to #6 bonus super happy fun time

6: bonus coupon time: curls for the girls, press up from chest, pull from ground, low squat, Man makers, Above head press, farmer carry set/low squat hold – finish the lap to the parking lot for some liquid death and story telling

90s playlist jams for the soundtrack

End in COT