SlaySession #22 – Fan Friday

I went back and picked a few of your “favorite” workouts to make this week’s… Fan Friday workout. I hope you enjoy it as much as I do, knowing how much you probably won’t.

This week, my father told me a joke. It’s so bad it’s actually a little funny. “Why did the belt go to jail?… For holding up the pants.” Yes, I know it’s bad, but for him it’s a little funny.  For a little bit of context, he’s a police officer

Warm-up

Knees to Chest – 10 four count (Twice)

Bear Crawl – 15 yards (Twice)

Fire Hydrants – 15 Each Leg ( Twice)

Squat Drops – 15 total (Twice)

SlayTime

8 Count Body Builders w/ Burpee – 15 Total (Twice)

Inch Worm w/ Push-ups – 10 yards there and back (Twice)

15 mins of jogging at 75% speed – Distance doesn’t matter. What matters is that as soon as you’re done, you go right into the next workout.

Burpee Suicides – Exactly how it sounds… Amazing. Your goal is to reach the 25 yard line and back doing a total of 10 burpees with the traditional suicides.

Don’s special add-on: (Note: only if able to)

Give yourself 5 mins rest before attempting this. Do 15, 8-count Body Builders w/ Burpees, and then go right into a Burpee Suicide, except this time, go for 30 yards and 12 burpees.

SlaySession #21 – Reagan Tough

On this day, then-President Ronald Reagan survived an assassination attempt after being shot in the chest. With a collapsed lung he walked himself into the hospital. Yea… he got shot in the chest and was like “nah brah… i’m good to walk.” (at least that’s how I envision him saying it)

I pulled another one from my Father’s wise philosophies database, “If it’s important you will find a way. If not, you will find an excuse.”

Warm-up

Lunges – 15 yards out and 15 back. (Three Times)

Spider-mans – Stay about 4 inches or so from the ground and go 10 yards. Then go back. (Twice)

Prone to Sprints – Start in the prone and hop up into a 70% sprint for 30 yards ( Four Times)

Pull-ups – Do half of your max set.  (Three Times)

SlayTime

Diamond Push-ups – Hands in the shape of a Diamond… it’s not rocket science. 15 in a four count (Three Times).

Buddy Carries – You will be fireman carrying a buddy or a sandbag. Something that simulates a “buddy”. Carry the “buddy” 50 yards in a semi-sprint.  (Five Times)

Burpees – They are traditional burpees. Do 15. (Three Times)

2 Laps around the track  – AKA 1/2 mile. Then take 45 seconds to catch your out-of-shape breath. (Three Times… I’ll help you with the math… 1 1/2 miles total… you’re welcome)

Don’s special add-on:

Go and read the story of what happened to Reagan. It’s history… study it.

SlaySession #20 – St. Patrick’s Day 40’s

As St. Patrick spent 40 years helping the Irish people, we will be doing 40’s of our own in appreciation. That’s 40’s as in numbers of reps, and not 40’s as in Edward 40Hands (don’t be that guy).

I pulled out an old one from a database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.

 

Warm-up

50 yard build ups – Start at at 25% speed. Get to 25 yds and be at 50%, and reach 50 yds at 75% (Four Times)

Highland Fling – Do a full body cross over for a 40 times ( Do it Twice)

Lateral Step Squat – Set up 10 yards away face to the side. Side step into a squat until you get to 10 yds. Then go back facing same direction. (Twice)

40 yd Push-up to Build-ups – Start at at 25% speed. Get to 15 yds and be at 50%, and reach 30 yds at 75% (Four Times)

SlayTime

In and Out Push ups – You can youtube it if need be, but it’s one pushup hands inside and one outside until you get to 40.  (twice)

Planks – Do 40 seconds in the front plank, 40 seconds on right side plank, and then 40 seconds on your left side plank. (Tree times… yes tree… as in how Shane my Irish roommate says three)

40 Meter Sprints – Start the first one at 90%. Then 100% every one after. Take a 20 sec break between each sprint. (Ten Times)

Ball Throws  – Take a heavy ball and start at the 1 yard line. Get on your knees, and then explode up with the ball throwing it as far as you can. Throw it 40 yards, and then go back 40 yards. (Three Times)

Don’s special add-on:

Do 10 In and Out Push Ups, and then go right into 30 seconds of Planks on each side and front. As soon as you’re done with the planks go right into a 40 Yard Dash. Jog back and do another set of Ball Throws.

Do me a special favor this weekend. If you are old enough to partake in alcoholic beverages please do so responsibly. Last thing anyone wants to hear is bad news. There are tons of apps out there to help you get home. Use one! (off soapbox)

SlaySession #20: Two-A-Day Thursday

To help my kind-of-chunky Guinness-drinking roommate (who happens to be the Marketing Director at Sandboxx) I have started doing two-a-days with him. Maybe it’s for personal reasons (I’m not fat… ok?)… maybe not. You’ll never know.

I pulled out an old one from a database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.”

Warm-up

Highland Fling – Do a full body cross over for a four count 15 times ( Do it Three Times)

50 yard build ups – Start at at 25% speed. Get to 25 yds and be at 50%, and reach 50 yds at 75% (Four Times)

Lateral Step Squat – Set up 10 yards away face to the side. Side step into a squat until you get to 10 yds. Then go back facing same direction. (Twice)

Inch Worms – 10 yards there and back (Twice)

SlayTime

Burpee Frog Jumps – Instead of jumping up at the end of the Burpee, you jump forward into a frog jump. 25 yds there and back. (Twice)

100 Meter Sprints – Start the first one at 80%. Then 100% every one after. Take a 30 sec break between each sprint. (Nine Times)

Pull-ups – Take whatever your max is and divide that by two. Take that number and do  that many pull-ups 7-10 times.

Bicycle Crunches – Full extended cross body crunches for a four count 20. (Three Times)

Don’s special add-on

Gains are made in two ways… the kitchen, and with sweat. I don’t think you’re doing these in the kitchen… so get to sweating. Then go home and do 15-20 mins of nutrition research. You’ll thank me later.

Mad Dog Maniacs – SlaySession #19

This one goes out to our new SecDef Gen. Mad Dog Mattis.

I pulled out an old one from a database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.”

Warm-up

(note: Every exercise will be done with Knife Hands in honor of Chaos Actual)

Carioca – 10 yds then twist and face opposite direction finishing 10 more yds (Twice) (better be doing knife hands)

Forward Lunges – 15 yds (Twice) (I don’t care how awkward it is… do the knife hands)

Side Straddle Hops – 15 four count (Twice) (this one should be easy)

Push-Ups – 15 four count (Three Times) (common practice to us knife hands anyway on this one)

mattis-slay

SlayTime

Mad Crunches – (Bicycle style… because Mattis isn’t a style, he’s a War Dog) 15 four count (three times) (even with your hands behind your head they better be knife hands)

1/4 Mile Sprints – (aka Mattis’ max effective knife hand range) Start the first lap at 70%. Increase your speed by roughly 5% every lap until your last 1/4 mile is at 100%. Take a 2 min break between each lap ( yes it looks weird… no I don’t care… knife hands)

Mattis Worms – (aka inch worms) 10 yards out and 10 yards back (three times)

Earth Presses – (Mattis doesn’t do push ups he does Earth Presses) 15 four count (three times)

Don’s special add-on: (Note: only if able to)

Mattis Research – the extra bonus is to go read his bio and know that America will be safe!

Best of 2016 SlaySessions

Well, it’s a new year, and I thought we should take a look back at some of the best workouts I’ve built and combine them into a super SlaySession… Bwahaha (my attempt at an evil laugh… don’t judge me).

Last year my saying was “Sweat is the fuel of life… Always be willing to grow!”

This year I pulled out an old one from the my database known as my Father’s wise philosophies, “Excuses are like @$$holes, everyone has one.”

Warm-up

Arm Circles – (in T shape)
10 Circles clockwise, 10 counterclockwise, (arm straight above head) 10 circles clockwise, 10 counter. (twice) (from SlaySession #2)

Suicide Build ups – Start by going 5 yds, then 10, then 15, then 20 yds. By 20 yds you should be at full speed (thrice) (from SlaySession #6)

Fire Hydrants – 15 Each Leg
(twice) (from SlaySession #4)

Split Jack Forward – 15, 4 count (thrice) (from SlaySession #7)

SlayTime

Side Straddle Hop Burpees – 10 Traditional Burpees with a push-up and instead of the jump at the end you do a Side Straddle Hop, 10 sec break, (thrice) (from SlaySession #3)

Traditional Push-ups – (Pyramid Style) 8,9,10,11,12- then 12,11,10,9,8 for 100 total push-ups. (from SlaySession #1)

Freedom Leaps –
Start Leaping until you leap a total of 240 yds (the age of our nation). (from SlaySession #7)

Full Extension Bicycle Crunch – 10 reps (fivers) (from SlaySession #10)

Spiderman Crawls – No way you can do this 108 times. So just do 18 reps 6 times. (from SlaySession #16)

Don’s special add-on: (Note: only if able to)

Finish Strong Pull-ups – Pyramid style pull-up from 1 to 10 then back down to 1. Enjoy it my friends. Let me know how they go for you.

SlaySession #17 – Democratic Workout

military workout squats for america

Since everyone wants to comment on the election, I figured I would let you decide your own fate today. You know because we’re a democracy and stuff. Sweat is the fuel of life… Always be willing to grow!

Warm-up

Stationary Squats: 10 all the way up and to 90 Degrees (4 times)

Or:

Stationary Squat Jumps: 10 90 degree squats with a jump at the top (3 times)


Push-Ups:
 Set of 15 (4 times)

Or:

Diamond Push-Ups: Set of 10 (3 times)

Inch Worms:  For 10 yards (3 times)

Or:

 Inch Worms w/ Push-Ups: For 10 yards (2 times)

SlayTime

1/4 mile Build Ups: Start the 1/4 mile at 45% and work your way up to 75% at the halfway mark. Then the last turn should be a sprint. Do it 6 times.

Pull-up Burpees: Just like it sounds. Get on your face, and do a burpee up to the pull-up bar. Then do a pull-up. Do this 7-10 times. Then rest 30 secs and repeat. Do this 5 times.

Bicycle Crunches:
15 four count. You can pause where you need to finish. Do it 4 times.

Shoulder Press w/ 20 lb Kettle Bell/Ammo Can: Do 20 reps at first. Wait 1 min. Then do a max set. Meaning as many as you can without stopping. After your shoulders are completely destroyed wait 3 mins and do another 20 rep set.

Now I know I said you get to choose this workout, buts let’s be realistic. I was never going to let that happen. Suck it up and water the earth with your sweat.

SlaySession #16- 108 Years of Pain!

military workout pain

Here’s for all you Cubs fans… and for all you Indians fans to help you forget last night. Time to start the healing… for both teams. Sweat is the fuel of life… Always be willing to grow!

Warm-up

Build-Up Sprints: it’s 108 total yards, start at 10% intensity and increase 10% every 10 yards. (3 times)
Side Straddle Hops:
108 total
Push-Ups:
 108 Total. You can break it up until you get to 108.
Arm Circles: 108 combined between the four different variations of arm circles you can do

SlayTime

108 M Sprints: The extra 8 is important. Push even harder that last 8 meters. You can guesstimate the extra 8 meters. Do it 8 times.

Lunges: You guessed it: 108 yards’ worth (Twice)

Spiderman Crawls: No way you can do this 108 times. So just do 18 reps 6 times.

Bicycle Crunches:
108 total reps. You can pause where you need to finish.

Pull-ups: Because I know that none of you can do 108 pull-ups like I can, I will allow you to do 10.8 pull-ups (Three Times)

SlaySession #15 – Therapeutic Thursday

military workout therapy through sweat

Yea right… it’s therapeutic to me knowing how much it hurts, and that’s it. Sweat is the fuel of life… Always be willing to grow!

Warm-up

Mountain Climbers– 20-4 count reps (Twice)
Frog Jumps
– 15 yds there and back (Three Times)
Push-Ups
–  15 4 count (Three Times)
Arm Circles– 20 four count (Three Times)

SlayTime

Mountain Climber Burpees – 20 Total (Three times)

100 meter sprints – First sprint at 75%, then all the rest full out 100%. Do 10 of them.

Push-up Suicides – 5 yard suicides to the 30 and back with a 5 push-ups at each line (Twice)

30 lb shoulder press- Find an ammo can and fill it with dirt. Then lift it over your head 20 times. Do it 3 times.

Don’s special add-on: (Note: only if able to)
Start with a 100 M sprint into 20 mountain climber burpees, then do 20 more shoulder presses with the ammo can or equivalent.