The Reformatory
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Date/Time
Date(s) - 04/23/2025
5:30 am - 6:15 am
The Q:
Spotted Cow
Location
Trinity Lutheran Church
Categories
Tags:
Toledo
Bootcamp style workout. Meet in the main parking lot area, look for the shovel flag.
Count: 4
Pax: Harwell, Ramsey, Spotted Cow, Paddleboat (Q)
For our Egg Hunt Beatdown I packed a dozen plastic eggs with the exercises listed below. Each half the Eggs were placed on either end of the parking lot section closest to the office entrance. We picked an egg and did 6 reps of the exercise, moseyed to the other side picked an egg and did one rep of the exercise. Then we moseyed back and forth completing “sevens” for the first pair of exercises. Moved on to New eggs. Made it through 10/12 exercises (exercises with X in front of them did not get chosen). Group stayed together the whole time, some guys adding reps to pick up the six.
(e)X-Factor
Description: Lie on your back with arms and legs extended in an X shape. Lift opposite arm and leg to meet above the core, keeping limbs straight, then return and repeat on the other side.
Focus: Core (abs, obliques), arms (light engagement for lifting).
Inch Worm (Wooly Worm)
Description: Bend at the waist, walk hands out to a plank position, perform a merkin, then walk hands back to standing.
Focus: Arms (triceps, shoulders from merkin), core (plank stabilization).
Carolina Dry Dock
Description: In a crab-like position, bend only at the elbows to lower your head toward your hands without dropping hips, then push back up.
Focus: Arms (triceps, shoulders), core (stabilization).
Crunchy Frog
Description: Sit in a V-like position, wrap legs with arms, then extend legs and arms out, returning to the wrapped position in cadence.
Focus: Core (abs, hip flexors), arms (stabilization).
XWe’re Not Worthy
Description: Extend arms forward and raise them up and down in cadence, mimicking a “bowing” motion (inspired by Wayne’s World).
Focus: Arms (shoulders, deltoids), core (light stabilization).
American Hammer
Description: Sit in a V position with knees bent, holding a weight or clasped hands, and rotate torso side to side, touching the ground on each side in cadence.
Focus: Core (obliques, abs), arms (stabilization, holding weight).
Crab Cake
Description: In a crab position (hands and feet on ground, facing up), perform a dip to lower hips slightly, then kick one leg up while maintaining balance.
Focus: Arms (triceps from dip), core (stabilization, leg kick).
Stump hugger? Plank Pop ‘n’ Drop (formerly Plank Up-Down)
Description: Start in a high plank, lower to a forearm plank one arm at a time, then push back up to high plank, alternating lead arms in cadence.
Focus: Arms (triceps, shoulders), core (plank, dynamic stabilization).
LBC (Little Baby Crunch)
Description: Lie on your back with knees bent, hands behind head, and perform small, controlled crunches, lifting shoulders off the ground in cadence.
Focus: Core (abs), arms (light engagement behind head).
XJ-Lo
Description: In a low plank position, swing one hip toward the ground, then the other, alternating sides in cadence while keeping arms stable.
Focus: Core (obliques, abs), arms (shoulders, triceps for plank support).
Brawler Bounce (formerly Punch Jack)
Description: Perform jumping jacks, but instead of swinging arms overhead, punch forward with alternating arms in cadence, keeping core engaged to stabilize the torso.
Focus: Arms (shoulders, biceps), core (stabilization, rotation).
Drunken Volleybrawler (formerly Arm Raise Pulse/Wing Flutter)
Description: Stand with arms extended forward at shoulder height, palms up, and perform small upward pulses in cadence, keeping core tight to maintain balance.
Focus: Arms (shoulders, deltoids), core (stabilization).