2/23/25
Shepherds Winter Workout
Pump Station Beatdown
Q: Shepherd
Flo
Doubtfire
Waldo
Huckleberry
Pimento
Photon
Radio
Tarnished
Warm Up
Two stations. One at monument and another at bottom of hill
10x Burpee
20x squat thrusters
20x Row
10x Ww3
Run Bottom of Hill
10x decline merkins (feet up)
20x lunges 1:1
40x hillbilly squats 1:1
40x starfish sit-ups 1:1
Go till time runs out.
COT
Coffee at Bards – Thanks Radio!!!
2.22.2024 Progress at The Battlefield
Warmup Total Reps
Motivator 8 144
RotoVator 8 144
Progress Stations
Pudding Scoops 5 2=1
Perfect Merkins 5
Shoulder Taps 5 2=1
Appolo Ono 5 2=1
Angle Grinders 5 2=1
Monkey Humpers 5
Mike Tysons 5
Rick Flare 5
Work Total Reps
ManMakers 5 40
Murder Bunnies 20 yrds 160
Rev. Murder Bunnies 20 yrds 160
Curls 10 40
ReWork
Dips 10 80
Dirty Hookups 10 80
Pax
Goldwing
Djibouti
Full Pull
Mercy
Norm
Lift Kit
Shepherds Pie
Huckleberry
Jersey
Doogie
Fat Amy
Irish Hoss
Hamm
Stark
Waldo – QIC
2/22/25
Fortress Beatdown
Thor: Q
Photon
Van Gogh
Tarnished
Huffy
Coconut
Golden Gate
Deliverance
Oil Change
Spaulding
Guardian
This was brutal. Started with warm up of 25 SSH and a group murph. Then we got to the main course: Sleds.
3 teams. The reps of exercises adapted until we got to 1 system.
If team had 4 members, they did twice as many as a team with 3 members. Teams changed throughout.
Goal: 1 guy sleds, the other 3 does exercise, then send 1 pax to switch out. First team around the loop wins.
Round 1: 1 lap
30 BBS
Round 2: 1 lap
30 Merkins
At this point in time, pax were on their back unable to move so we inserted a cool down mosey around the loop
Round 3: 2 laps
30 BBS/ 30 Merkins
Mosey
Round 4: 1 lap
10 Burpees
Round 5: 1 lap
20 Gorilla Humpers
Mosey
Round 6:
Same as round 3
It was awful and we loved it.
COT and NOR at the end
2/21/25
Thor: Q
Badger
Photon
Spaulding
Huckleberry
Started with warmups and then moved into the birthday beatdown.
A ladder style workout:
3 Hand-Release Merkins
3 BBS
3 Bobby Hurleys
Increase by 3 everytime until we make it to 39.
Run a lap in between each round.
I think someone was able to get to Round 30 or 33
Ended with the COT and NOR
2/15/25
Leadership Ruck:
Thor(Q)
Deliverance
Huckleberry
Meatloaf
Stark
Huffy
Golden Gate
Binford
Tarnished
Double Down Friday
The Pit – Kingsbury Park
0.5 mile run
14 Overhead coupon press & squat
14 alligator merkins & burpee
14 BBC & American hammer w/coupon
14 lunges & coupon curls
14 mountain climbers & donkey kicks (3-1 ratio or 4 count)
(Exercises are done together)
– repeat cycle
COT & LDP3
PAX: Dora, Bob Ross, and Colson
2/16/24
Pump Station Beatdown
Pax:
Phat Thor – Q
Vangogh
Crawdad
Meatloaf
Irish Hoss
Shephard
Guardian
Carmen San Diego
Ukulele
Tarnished
Lonzo
Radio
Madden
Waldo
Presidents Workout:
Went through the list in order. We added 10 to however many years they served. The exercise was what their last name started with.
A: American Hammers
B: BBS
C: Crunchy Frogs
E: Everest Climbers
F: Flutter Kicks
G: Gorilla Humpers
H: Hillbilly Squats
J: Jump Squats
K: Kraken Burpee
L: Lt. Dans
M: Mike Tysons
N: No Cheat Merkins
O: Outlaws
P: Plank Jacks
R: Reverse Lunges
T: Tricep Dips
V: Van Goghda’s
W: Imperial Walkers
Extras
If they died in office: 10 (I forget)
If they were assassinated: 10 Absolutions
If they resigned: 10 (I forget)
I think the furthest someone got was Lyndon B. Johnson
2/16/24
Pump Station Run:
Phat Thor
Van Gogh
Tarnished
Radio
Carmen San Diego
Ukulele
Lonzo
Plus two HIMs got in a couple miles before all the monkey business started.
Mile High and Tarnished (2 More Miles)
Mile High and Tarnished got 2.5 miles in 0430 Baby.
Its never to early.