March 31, 2020

Happy Birthday to Will Hunt!

Sugarhill Gang Radio was playing all morning as we celebrated the fact that little Will Hunt has made it 49 years! It seems like yesterday that we were eating powdered Jello at the City/County Swim Meet.

It was raining so we decided to move Murph to another day. Will wore the new vest for Jody’s Mom and we hit a Deck of Cards doing our best to practice social distancing.

RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

1. Deck of Cards - Burpees, Pushups, Squats, Situps, with 8 Jokers. Each joker = 200 Flutter kicks

Good way to start this Tuesday

In attendance:

Turner Rowland, Alan Lebovitz, Justin Arnold, Rusty Gray, Jody Bankston, Will Hunt, Tom Rowland

March 30, 2020

RRL Warmup

Wim Hof Method x 4 + Pushups 1

0 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions

3 minutes of Jump Rope.

Crossover Symmetry. Address any issues with foam roll, mobility tools.

Warm up movements for today.

In Attendance:

Michael Miller, Alan Lebovitz, Payton, Keith Gray, Jim Levine, Josh Cash, Robert Fisher, Jody Bankston, Kim Ray, Tom Rowland

1. Jerry

   Run 1 Mile

   Row 2000m

   Run 1 mile

2. Core Blaster - Strict Toes 2 bar x5 each side x 3 sets, 100 Grasshoppers, 50 Chinnies, 20 leg raises, 10 Giant flutters

Great day today! We revisited a benchmark called Jerry. Mike Drew has the record on this one at 21:03 with a 21:05 previous to that. I thought Josh* could beat it and he almost did but came up short at 21:43. I had a surprisingly good run today finishing the first mile in 6:31 and the entire workout in 22:05.

Great group of guys today. It is so nice to see some of the guys who haven’t been here in a while return. Keith Gray, Michael Miller. Hopefully more will return. We still miss Mike Drew!

March 27, 2020

After a good week of a variety of workouts, it was time for a series of short bursts today. The workout may look easy, but in my mind, this is one of the most uncomfortable things we do. Each of these short bursts takes you to the Dark Place.

Warm up:

Foam Roll/Mobility 30 OHS PVC 10 pushups 10 squats 10 burpees 10 pullups 20 GHD Situps 20 Hip Extensions on GHD 20 Reverse Hyper 3:00 Jump Rope

Wim Hof x4 + pushups

1. 50 Cal Assault Bike for time

2. Sled Push/Burpee - Push the sled with 315 pounds 50 meters (down and back) then do 5 burpees. Repeat 4 times for time

3. Run 800 m

4. 3 Minute AMRAP - Burpees

My times were 1. 2:23 2. 2:55 3. 3:43 4. 66 Burpees

Congrats to Rusty who got a homemade haircut today before the workout and then finished the 3000 pullup challenge this morning!

We are instituting the new Corona Protocol with the bikes spread apart, everyone spread apart and then complete wipe down and spray down with bleach solution post workout

March 26, 2020

After a long layoff I am going to attempt to make regular contributions here.

Today, we went to the Aquarium for a Field Trip. The Aquarium workout is a favorite and a benchmark. The workout description can be found here

Josh Cash smashed the previous record set by Mike Drew of 30:30. No one has been able to break 30 minutes. Today, Josh came in at 29:05 according to Jody who was there when he came across the line. The official clock was locked in my truck. I finished and ran to the truck had a little difficulty opening the door with gloves and when I saw the clock it was 30:58. I figure it took me 10-15 seconds to get to the clock after crossing the line so Ill go with a 30:50. Josh was there much earlier than me because he was out of sight.

This record does have to have an * beside it. The river was so high that it came up to the bottom of the steps so we were unable to run down to the gate.

Josh will have to try this one again on lower river levels and see if he can beat Mike Drew