Author: Glaucoma

Location: The Fort
Date: 2021-07-05
Weather: Summery

Q: Glaucoma
PAX: 6 – Shooter, Bambi, Coach K, Miracle Gro, Shank, Dry Rub

Warm-O-Rama
After a pulled hammy, I planned a workout that had jogs/ minimal squats etc.. well turns out even the jog wasn’t happening on this day.

Started with a long mosey around the complex, stopping at two areas and doing 10 merkins each stop. Return back to the shed for a few ssh and stretching.

Thing one : 1:4 merkins: shoulder taps/air press alternates
1:4 merkins: air press
2:8 merkins: shoulder taps
3:12 merkins: air press

You get the trend. Til 10:40

Mosey long mosey again with stops for merkins

Thang 2:
Glauc ab o ram is a series of 10 different ab exercises (all a 20 count) we repeated this 1x for a series of two of the exercises. 😐

Long mosey again and back to flag

Tha Thang
See above. 🙂

Kept this semi short and sweet as 5 of us hit up the golf course for a quick 9 holes..

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Location: The Fort
Date: 2021-06-30
Weather: Steamy

Q: Glaucoma
PAX: 8 – Shank, Miracle Gro, Shooter, Coach K, Chugginton , Google, Farva, Bambi

Warm-O-Rama
Rocked over to the tennis courts with Miley Cyrus “party in the USA”
Played “ragged ole flag” Johnny Cash during cop
Arm circles/ michale Phelps
Plank stretching
Merkin waterfall 10 merkins: 10 sec high plank hold
9 merkins: 9 sec hold
8 merkins: 8 sec hold
Grassgrabbers
7merkjns; 7 hold
6 merkins: 6 hold
5 merkins: 5 hold
Grassgrabbers
4 merkins: 4 hold
3 merkins: 3 hold
2 merkins: 2 hold
1 merkin. Finish

Tha Thang
“Party in the USA” Miley Cyrus. 6 t merkins on one end, Bernie sanders to other end 6 jump squats

48 sec plank hold to “taps”
30 sec ace /Gary to “bugle call” the. Switch

“Courtesy of the red/ white/ blue” same sequence as above. 3 burpees one end, 10 donkey kicks other end

Same ab work as above

“American soldier” same sequence as above.. 4 Bonnie Blairs: 4 T merkins. Repeat entire song

Same ab work as above

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Location: The Fort
Date: 2021-06-28
Weather: Sticky icky

Q: Glaucoma
PAX: 6 – Shooter, Farva, Dry Rub, Chugginton , Miracle Gro, Coach K

Warm-O-Rama
Mosey to tennis courts
20ssh (IC)
Grassgrabbers 10(IC) l,r,c
15ssh
Plank stretching
10ssh
Plank stretching (faster)

Tha Thang
Thang1
“Talking to Jesus” length of tennis courts and Bernie sanders back. Everytime the song says “Talking to Jesus” do a burpee

Thang 2
Animal walking : on 1 half of one court.
Complete a square along the tennis court.
Along sideline: bear crawl,
Baseline: crab walk
Other side line: gorilla walk
Baseline (close to net) frog jump
At beginning do 2 merkins and increase by 2 every time around the square
Played song “raise a hallelujah” roughly 8 minute song

Thang 3
Merkins: air raises completed 2:8, 4:16, 6:24, 8:32, 10:40

Big bois: lbc completed 2:8, 4:16, 6:24, 8:32, 10:40

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Location: The Fort
Date: 2021-06-25
Weather: Nice/ crispy

Q: Glaucoma
PAX: 6 – Coach K, Shank, Miracle Gro, Chugginton , Bambi, Dry Rub

Warm-O-Rama
Mosey
Plank stretching
Grassgrabbers
SSH

Tha Thang
Mosey (about a 4 minute run)

Round 1:
Merkins: shoulder taps
6:24, 8:32, 10,40

Mosey (same as above)
Jump squats: curtesy lunges
6:24, 8:32, 10:40

Mosey
Burpees: ssh (single. Count)
6:24, 8:32, 10:40

Mosey
Abo Rama x2.. all forms of an LBC with legs in different positions) 🔥

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Location: The Fort
Date: 2021-06-21
Weather: Breezy & Warm

Q: Glaucoma
PAX: 6 – Bambi, Glaucoma, Google, Farva, Shooter, Coach K

Warm-O-Rama
Mosey
SsH
Grassgrabbers (lRC) 10
SSH
Plank stretching
Merkins (10sC)

Tha Thang
Hill 1 ( 11’s) about a 30 yard moderate hill.
Top of hill start 10 T Merkins
Bottom of hill 1 Copperhead squat

Up and dow until

1 T merkin, 10 CH squat

Hill 2 ( 11’s) different hill 30 yards with a steep 10 yard finish

10 jump squats (at top) 1 Big Boi (at bottom)

Did this as a group until..

10 big boi and 1 jump squat

Mosey bag to the flag.. this one was a gasser

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Location: The Fort
Date: 2021-06-14
Weather: Pleasant

Q: Glaucoma
PAX: 7 – Google, Dry Rub, Shooter, Bambi, Farva, Coach K, Miracle Gro

Warm-O-Rama
Mosey toward bball courts
20 ssh IC
Arm circles/ Michael Phelps
Abe vigota IC
15 SsH IC
Grassgrabbers IC

Tha Thang
Continue mosey to bball courts.. on way there..

50 T merkins IC
50 copper head squats IC

At bball courts. F3 gotcha

Just like bball camp in middle school except with an f3 twist.

The classic game of basketball gotcha where everyone lines up behind the three point line.. there are two balls.. the first shot is always a 3 pointer. Your goal is to 1) make the three or 2) get the rebound and put it in before the PAX behind you makes his..

F3 twist. When you get knocked out go to the side and do 5 t merkins, 5 big bois, 5 jump squats. Repeat that sequence until the game is over.. with that, all pax in line waiting to shoot do overhead claps until your turn to shoot

Winners:
Glaucoma
Coach K
Bambi

In between games we did 25 count ace/ Gary and a shortened round of ab o Rama.

The mosey back was quite a hike as well. It was fun.

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Location: The Fort
Date: 2021-06-09
Weather: Steamy

Q: Glaucoma
PAX: 7 – Google, Farva, Shank, Bambi, Coach K, Shooter, Miracle Gro

Warm-O-Rama
20 Ssh
Plank stretching
Grassgrabbers
15 SSH

Tha Thang
“Soul on Fire” play the song. SSH through the entire song and burpee every Soul on Fire 🔥

The rest of the Thang:

4 of Pax run a designated 2-3 minute run
Other 4 Pax amrap a series of two exercises

1) 10 curls: 10 mountain climbers (IC)
2) 5 derkins: 15 Dips
3) 5 one legged lunge, 5 other leg, 5 air squats
4) 10 big bois, 10 flutter kicks (IC)

Sweaty

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Location: The Fort
Date: 2021-06-07
Weather: Sticky

Q: Glaucoma
PAX: 6 – Shooter, Coach K, Farva , Astro Turf, Miracle Gro, Bambi

Warm-O-Rama
20 Ssh IC
Plank stretching
“Talking to Jesus” run the side length of 2 tennis courts. Do a burpee on each end with that, everyone the song says “talking to Jesus” do a burpee.. it’s an 8 minute song. 😐😐

Tha Thang
Lunge walk 2 parking spaces, start 1:4 ratio (merkins: shoulder taps) continue the 1:4 ratio from 1:4 to 10:40 lung walking the two parking spaces between the sets.

2) Similar to above except gorilla walk between the parking places, and begin 1:4 ratio (jump squats: Anton onos) .. again same as above went from 1:4 to 10:40 gorilla walking between the sets.

Had more in mind, but this was tough.. and the sweat was coming down like rain.

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Location: The Fort
Date: 2021-06-04
Weather: Cozy

Q: Glaucoma
PAX: 7 – Shooter, Astro Turf, Miracle Gro, Shank, Coach K, Bambi, Dry Rub

Warm-O-Rama
A good mosey

20ssh
Plank stretching
15 Ssh
Grass grabbers
10ssh
Plank stretching

Tha Thang
A take on the 1:4 ratio workout

Merkins:shoulder taps
6:24 (meaning we did 6 merkins and 24 shoulder taps)
8:32
10:40

Mosey
Air squats: curtesy lunges
6:24
8:32 (Anton onos this round)
10:40

Mosey
Burpees:Ssh (single count)
6:24
8:32
10:40

Mosey
Big bois: LBC
The full gamit: 1:4 to 10:40

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Location: Gridlock
Date: 2021-06-03
Weather: Balmy

Q: Glaucoma
PAX: 6 – Shooter, Zebra, Possum, Sous Vide, Muck, Weird Science

Warm-O-Rama
20 ssh IC
Grassgrabbers 10IC

15Ssh IC
Hillbilly walkers IC

10 BOYOS
Plank stretching

5 Boyos

Tha Thang
“Meet in the middle”
Pax partner up.. move to opposite ends of parking area (about 60 yards apart).. run to the middle, perform an exercise together, Bernie sanders back, perform an exercise.. rinse and repeat entire song

“I gotta feeing” black eyed peas
7boo ya merkins (middle)
2 burpees

“Standing outside the fire” Garth
10 boo ya taps (middle)
4 Bonnie Blair

“Best of you” foo fighters
5 boo ya jump squats
2 burpees

30 second core smashers were completed in between each set..

Finished with glauc ab o Rama

It was great to meet some new HIMS and lead a workout in Lexington!

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Location: The Fort
Date: 2021-06-02
Weather: “Sprinkly”

Q: Glaucoma
PAX: 3 – Miracle Gro, Shooter, Coach K

Warm-O-Rama
Ssh x 20
Plank stretching
Grassgrabbers 10IC
Hillbilly walkers 10IC
Glauc ab o Rama

Tha Thang
The following for 30 seconds : plank hold, merkin rows, merkin rows (other side)

Run .. longer run about .65 miles

30 sec ace/Gary.. rinse/ repeat x3

Run… same as above

Glauc ab o Rama

Run.. same as above

A “recovery day” after Monday’s shenanigans..
Turned out to be perfect..
No merkins, no squats, no burpees

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Location: The Fort
Date: 2021-05-31
Weather: Perfect

Q: Glaucoma
PAX: 6 – Miracle Gro, Shooter, Shank, Coach K, Dry Rub, Bambi

Warm-O-Rama
Very little warm here

Tha Thang
Not a lot of explanation here. Shooter smoked it with a 12-15 lb vest.. Beast.

Sequence:
5 pull-ups, 10 Merkins, 15 air squats, run .05 miles.
repeat x20

All HIMS completed by the 45 – 50 min mark.
A good time by all.

Prayers for all the service men and women who have served or are serving our country.

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