DATE | Saturday, April 18, 2020
AO | Virtual
WEATHER | Mid 40’s, Beautiful Day
Q | MAD COW

PAX: 6 [Steam Roller, Less, Snoop, Forrest, Hank The Tank, MAD COW (QIC)]

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          

GIVE ME SOME CHANGE

A popular SEAL workout consists of nickel, dimes and quarters (i.e. 5 reps, 10 reps & 25 reps). For reference, a great sample workout for a SEAL would be 5 merkins then 10 pull-ups – once a minute – for 10 minutes straight. That said,  here’s Saturday’s workout…

Warm-up:
Leg stretch – left, middle, right (x2)
(20) SSH (4 count)
(20) Mt. Climbers (4 count)

The Thang:
Your going to need a timer and a coupon.
NFS = No Fucking Slack; meaning, time to level up men.

Evolution 1 – 5 minute run

  • Find a comfortable distance

  • Around the block OR

  • 2.5 minutes out; then back

  • Whatever works for you

Evolution 2 – 5 merkins; 10 coupon curls

  • Set timer for 1 minute

  • Complete reps; rest for remainder of the minute

  • Do for 10 minutes straight (i.e. 10 rounds)

  • NFS: 10 merkins; 15 coupon curls

Evolution 3 – 5 minute run

Evolution 4 – 10 calf raises; 20 squats

  • Set timer for 1 minute

  • Complete reps; rest for remainder of the minute

  • Do for 10 minutes straight (i.e. 10 rounds)

  • NFS: Add weight (hold coupon)

Evolution 5 – 5 minute run

Evolution 6 – 5 butterfly BBS; 15 flutter kicks

  • Set timer for 1 minute

  • Complete reps; rest for remainder of the minute

  • Do for 10 minutes straight (i.e. 10 rounds)

  • Flutter kicks are 4-count

  • NFS: 10 butterfly BBS; 15 flutter Kicks

Evolution 7 – 5 minute run

Mary:
Leg stretch – left, middle, right (x2)

If you do the workout as described above, then you would have accomplished the following:

Total Workout Time – 55 minutes
Final Output (does not count NFS)

  • Run at least 2 miles; maybe 3 miles in 20 minutes

  • 50 merkins; 100 curls

  • 50 calf raises; 200 squats

  • 50 butterfly BBS; 150 flutter kicks

End of Workout

Peace & Love,

MAD COW