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[Bill Hoogsteden]

Thanks Tim!! Great work yourself!

At Base Globo:
.22222 mi walk
.55555 mi run
1 min on Jacobs Ladder, 108 feet
10 leg swings on each leg in both directions
10 single leg jumps on each leg
10 Penguin Clap Jumps
10 high tap jumps
50+ SUs
10 DUs
10 Scap Pulls
10 Pull ups
6 Close grip chin ups
50 Burpees (Yay! Burpees!!)
10 20" Box Jumps
Row : 5x 50 secs/10 sec rest/40 secs/20 sec rest/30 secs/30 sec rest/20 secs/40 sec rest/10 secs/50 sec rest : 3201 m

At home:
1.52 mi dog walk

[Bill Hoogsteden]

1.86 mi Dog Walk
50 Burpees (Yay! Burpees!!)
1.52 mi Dog Walk
10 Scap Pulls
10 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
5 Bench Press @ 135 lbs
5 Bench Press @ 155 lbs
13 Bench Press @ 175 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
27 Squat workout

[Tim Babcock]

Still getting your walks in. Not to mention everything else. Excellent Bill!

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Neutral Grip Pull ups x 5 reps 0, 10, 20#
Kettlebell Windmills x 5 reps 35, 44, 53#
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

6 sets of:
KB Goblet Squat x 4 reps 70# KB
Double KB Press x 4 reps (2 x 35s and 4 x 44s)
TRX Inverted Rows +45# plate on chest

Echo Bike
For Time:
10 X 10 Calories with 1 minute rest between efforts
14:24

Banded Hip Stretches
4 sets of 15 Reverse Hypers 110#
5 ring muscle ups

[Bill Hoogsteden]

Thanks Tim! I got a dog, therefore I have a walking program! Nice work on the echo bike!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
Deficit Deadlift : 3-3-3-3-3 :
3 Deficit Deadlifts @ 135 lbs
3 Deficit Deadlifts @ 155 lbs
3 Deficit Deadlifts @ 185 lbs
3 Deficit Deadlifts @ 205 lbs
3 Deficit Deadlifts @ 225 lbs
1.52 mi Dog Walk
1 Pull up
5 Deadlifts @ 235 lbs
1 Pull up
5 Deadlifts @ 275 lbs
1 Pull up
12 Deadlifts @ 310 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up
8 Deadlifts @ 180 lbs
1 Pull up

Deadlifts?!?!? what was I thinking?!?!

[Tim Babcock]

Yep, that's a lot of deadlifts Bill!

Yesterday
Bouldered at Rock Mill with Kent. Sent three new purples, one new blue, two new oranges, and one white. Problems may have been a touch easier than recent sets. Still very fun.

Today
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

3 rounds of Cindy with 3 rounds of Shoulder Mobilization Routine between.
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps
10 Pronators

2-3-5-2-3-5-2-3
Trapbar Deadlift 205#
Double KB Bench Press 53s
Neutral Grip Pull 10, 20, 40#

21-15-9
Rogue Echo Bike Calories
Kettlebell Swings 53#
Push ups
8:43

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#
5 ring muscle ups

[Bill Hoogsteden]

Tim, I felt them!! You did some good deadlifting as well!

1.19 mi Dog walk
50 Burpees (Yay! Burpees!!) (Got 12,120 in this year!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
5 Shoulder Press @ 80 lbs
5 Shoulder Press @ 95 lbs
5 Shoulder Press @ 105 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs
10 Shoulder Press @ 60 lbs

[Patrick Tonge]

Hello Gents!! I am still at but again... have not posted for sometime. Bill gald to see you still LOVE those burpees... they are mind over matter for me, but I don't mind them at all. Made it the gym 4 days in a row last week, don't usually so that. I have a mon-tue, thur-friday routine usually.
12/17 - Thurs.
Group warm-uo
5 x 3 Bench Press 3 Rep Max 125lb . 135 1x

WOD:
5 Rounds
40 Sit Ups
30 Russian kb swings
20 hand release push ups
1k/800m Bike

Did the 1st round complete- took me 6:45 so scaled the rest 25-30-20-15 500M bike... until the last round......
VERY Happy to see guy Gents still at it!! Best- Patrick

[Bill Hoogsteden]

Patrick, Great to see you! Gotta love those Burpees! (Yay! Burpees!!) I'm doing them 5 at a time with a "tactical pause" between them. Nice work there! How's the shoulder?

1.19 mi Dog walk
50 Burpees (Yay! Burpees!!)
10 Scap Pulls
11 Pull Ups
6 Close grip Chin Ups
10 1.5 Pood KBS
10 1.5 Pood Goblet Squat.
5 Back Squats @ 225 lbs
5 Back Squats @ 260 lbs
13 Back Squats @ 290 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs
10 Back Squats @ 175 lbs

[Tim Babcock]

Welcome back, Patrick! Glad to hear you're still at it!

WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8/4ea
Hip Internal Rotation Twists 10 each side
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 4ea
Toe Touch Squat to Stand: 8

Turkish Get Ups
2 Turkish Get Ups each arm at 35, 44, 53, 62, 70#

Quick and the Dead
0-1 10 kettlebell Swings 0-1 70#
1-2 10 kettlebell Swings 1-2
Rest 2-3
3-4 1 ring muscle up 4 w/10# DB btw feet
4-5 1 ring muscle up
Rest 5-6
5 times through

Banded Hip Stretches
4 sets of 15 Reverse Hypers 140#

[Bill Hoogsteden]

Nice work on those KBS & MUs, Tim!!

1.86 mi Dog walk
50 Burpees (Yay! Burpees!!)
1.52 mi Dog walk
10 Scap Pulls
11 Pull Ups
5 Close grip Chin Ups
10 1.5 Pood KBS
3 Bench Press @ 145 lbs
3 Bench Press @ 165 lbs
13 Bench Press @ 185 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs
10 Bench Press @ 105 lbs