Daily workout post

[Nomad]

Thanks for the input, guys. I'll be changing up our routines a little bit here and there over the next couple of weeks to keep our muscles guessing.



For tomorrow morning, you will be doing a three mile run. Not timed, just maintain a comfortable pace.

In the afternoon we will be hitting up our old friend, THE ABFIDEL

➢ 50 Crunches

➢ 25 Supine Bicycle

➢ 50 Sit Ups

➢ 25 Flutter Kicks (4 Count)

➢ 25 Reverse Crunches

➢ 25 Leg Raises

➢ 25 Scuba Kicks

➢ 25 Sit Ups

➢ 25 Side Crunches (each side)

➢ 25 Hello Dolly's (Spread your legs while laying on your back)

➢ 20 DB/KB Standing Side raises


....except this time you will do three rounds of it. Take two minutes between rounds. Record your time for each round and post it on here tomorrow.

[DUG]

Ranger Nomad,

Quick question. On the Abfidel, are the flutterkicks the only four count exercise?

[Nomad]

Ranger Nomad,

Quick question. On the Abfidel, are the flutterkicks the only four count exercise?

Yes, unless you want to set a new standard...

[inter06]

Ranger Nomad,

Tuesday's leg workout complete. I do feel like the braced squats were a good substitute. Overall, I believe this leg workout is helping me toward my particular goals.

[DUG]

Ranger Nomad,

Completed the AM run.
Abfidel times were 8:37, 8:42, & 9:49. My times are skewed between the first and second set. My neighbor came by after my first set and it took me about 3-4 extra minutes to get rid of him. I only did the flutterkicks as 4 count exercises, wasn't sure until I asked about the hello dolly's and supine bicycle. I'm afraid trying to get a new standard on three rounds of this will get a hit put out on me! Have a good Thanksgiving.

[va2]

Ranger Nomad,

I slogged through the run, but I'm still recovering so I only did two rounds of abfidel at 11:40 and 13:18. I should be back 100% by Friday.

[eL_Payaso]

Ranger Nomad,

3 mile run and Abfidel completed. Times were 12:44, 14:13, 16:54. I did the 3 miler and Abfidel back to back, so that might have hurt my time.

Happy thanksgiving.

[Nomad]

7:49 / 9:06 / 9:37 ....That is one mean WO on round three.

You guys all did really well and since you guys have busted your asses and killed your abs, you have tomorrow off. Indulge in a well deserved plate (or ten) of Turkey, stuffing and pie....but be ready to pay for it on Friday afternoon.

Happy Thanksgiving to you and your families!

RLTW!

[Nomad]

Friday's WO:

THE ONE MINUTE MAN

Three rounds, 1min each exercise, 90 second break between cycles


1. Push Ups

2. Flutter Kicks

3. Lunges

4. Medicine Ball Slams (45lbs)

5. Crunches

6. Squats

7. Overhead Press (45 lbs plate or medicine ball)

8. Sit Ups

9. High knees (running in place)




Three times, 60 second rest between sets.

Total WO time: 27 min plus 3 min rest.

[DUG]

Ranger Nomad,

"One Minute Man" complete. I needed this one, ate my bodyweight yesterday.

[Tiffen]

Ranger Nomad,

"One Minute Man" complete. Good workout, it kicked my ass.

Tiffen

[va2]

Ranger Nomad,

I completed the workout.