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Heavy blocks and heavy thoughts at PHOP

COP: SSH, Imperial Walkers, Hill Billy Walkers, cherry pickers, merkans 10 curls, 10 manmakers, 10 squats with a tricep extension Thang: Mosey across the street. Alternate 10 burpees and 20 big boy sit ups per light post (about a mile, 7 rounds of each) In the parking lot with the coupons again- bear crawl drag […]

Burnouts and Reaching out at The Patriot

SSH, Hill Billy Walkers, Imperial Walkers, Low slow squat Stretches Thang: Grab a coupon and head down to the track. 25 curls, 25 bent over rows, 25 tricep extensions Burnouts: I don’t know what a set like this should actually be called. Two exercises, back to back, fairly up tempo, in cadence for the first […]

Savage Seven at Old Town

This morning 12 men gathered in the gloom and put in work. COP: Side Straddle Hop, Moroccan night club, Seal jacks, weighted pulls AMRAP, 50 seconds on 10 seconds off- 2 rounds. These seven exercises were put together in a way that I feel push the body pretty hard- Thus the name “Savage Seven”. Burpees, […]

Friday fun

Good morning! My name is Bill Nye and I am not a professional. You are here at your own risk. Modify as necessary. COP: all X20 SSH, Seal Jacks, Low Slow Squats, Moroccan Nightclubs, Carolina Dry Docks, Merkins X10 Jump squats, Burpees Thang: Bombs 25 burpees, plank for the six, 1 minute run 50 overhead […]

4/16/20 Digital Q by Ironsights

Warm up: short stretching session ( 3 mins) OWO First warm up: Without pause In cadence 10- side straddle hops 10-seal jacks 10- mountain climbers 10- merkins 10- M Night Clubs 10- Imperial walkers 10- Squats 10- dry docks Jack Webbs First set 1 merkin 4 overhead claps– go until 10 Second set: 1 dry dock […]

Virtual workout for 4/9/20

Warm Up: Stretch left, stretch right, stretch center Plank position for 1 minute, honey moon to stretch it out then: All x15 and IC SSH, Low Slow Squats, Moroccan Night Clubs, Merkans All x 10 and OYO Burpees, Jump squats, lunge walk (10 per leg) 1 minute mosey (mark this spot in your head, we […]

April first digital workout

COP: All IC x 10 Side Straddle Hop, Moroccan Night Clubs, Merkans, Mountain climbers Stretch whatever you need, the goal today is to work the whole body a good bit. Each body part gets multiple rounds with increasing numbers. Mind your form because fatigue will try to rob your efforts. Start with a short mosey […]

Friday 3/27 Virtual Q

This “Virtual Workout” is a static workout/ No Live Video: You will need a coupon, KettleBell or Cindy of your choice. Workout is approximately 45 minutes…. I have done it at PHOP before and this is just substituting some Moseying in lieu of Tire Flips…..….Enjoy!!!!!! I will be On Deck at Fountain Park at 0515 […]

Virtual Monday – 03/22/2020

Today is all about choices. And, yes, we are in unusual times and not all circumstances fall under our dominion but what we can control is all determined by some simple decisions. The following are a few questions I have been challenging myself with over the last few days to help me be a HIM […]