The perfect 30-minute workout

AO: Nirvana

When: 2024-01-06

QIC: The Real Woody

PAX (11): buckshot, MillerTime, No-See-Um, Shortcake, Special K, Spider, Tank, Turbine, turkey, Roman


The BD was taken from the Men's Journal Perfect 30 Minute Workout and modified to leverage coupons and run for an hour.  We'll see how it goes... Cold and rainy.  3 joined in on the pre ruck and 6 joined the first Trail Blazers pre run.  PAX were to bring a coupon. First Nirvana of 2024.  Disclaimer given. Let's GO!


Sun Gods OYO Michael Phelps OYO Rifle carry coupon to stadium - stopping/circling 13 Hillbillies 13 SSH 13 Weedpickers 13 Toy Soldiers Keep carrying...stopping after 100 yards (13 curls, 13 skull crushers) Pup coupon and carry to field

The Thang:

2 rounds b2b:

  • Prisoner Squats (20)
  • Elevated/Crossover Merkins one hand on coupon (10 each side)
  • Prisoner Reverse Lunges (20)
  • 10 Burpees
2 rounds b2b:

  • Bulgarian or Regular Split Squats (10 each side)
  • Vups with Coupon (20)
  • Rows (50) YHC messed up and had PAX do another split squat into Vups again
Rinse with 50 yards sprint/jog back x 2

3 rounds b2b:

  • 30 Goblet Squats with coupon
  • 30 Merkins (15 incline bench, 15 normal)
  • Single Arm Dumbbell Rows (20 each side)
Bernie Sanders (RUN Backwards) 50 yards and jog back 1 round Total-Body Extensions (20), VUps/Leg Swing with coupon (10) TBE (20) Regular Merkins (20), VUps (10) Merkins (20) Alternating Lunges (20), VUPS (10), Alt Lunges (20) Burpees (20) Serpentine the stadium steps carrying coupon. Back to the flag.  TIME.


Prayers for families, careers, and those unspoken.  Welcomed FNG - Roman.

Naked-Man Moleskin:

Wet, wet, wet and cold...but always a privilege to lead these men.

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