Pain is temporary…Wu-Tang is Forever.

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PAX: , , ,

FNGs: NADA
Warm Up: Quick Mosey around the lot. Circle up for some arms out fun. SSH x30, OHC, Seal Claps, Bent over OHC, Seal Claps, Daisy Picker, Sir Fazio’s, Michael Phelps & recover.

YHC was planning something a little different had more PAX braved the rain (or my demented Mickey pre-blast…). Look, you know what you get at Disney. No BS, just a good solid beat down. Because we had smaller numbers, meant even more pain. But it’s only temporary, Wu-Tang is forever…

The Workout:

We surveyed for some coupons including Pikachu’s fire hose from the 911 SC, Fanny Pack provided a 25 lb dumbbell and a 17.5 kettle bell. Here we go.

Just in case of downpour we started from the shelter for the exercises.

Round 1 – 100 Foxhole Merkins – Sets of 25 done together (WWI, rollover to Merkin is 1) with a lap around the field after each set. Each PAX carrying a coupon on a mosey with one PAX a little faster and squat or plank hold for the 6. 4 rounds (each of us got to carry 1 coupon and have a free mosey)

Intention was a DORAish – but time was not on our side.

Audible:

50 Mountain Climbers IC

50 Squats

50 Mountain Climbers IC

TIME.

Mary: She eluded us for time.
Announcements: Upcoming Ted Talk (Featuring Dahmer) and call for topics/speakers
T-Claps (Recognition): Dahmer and Fanny Pack for EC
Prayer: Fanny Pack’s daughter who is trying to find her way as a pre-teen, Bobby Dahl’s niece who is having a battle with depression. Unspoken, YHC took us out.

If a Tree Falls in the Woods…

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PAX: , , , , , ,

FNGs:  none
Warm Up:  limited
The Workout:  ~5.7 mile trail ride
Mary:  late
Announcements:  Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer:  Unspoken.  YHC took us out.  Honor to lead.

 

IMG_2257

Normageddon, Part 3: No time to roost

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YHC’s 2 year anniversary tour continued at The Nest where we had great temps but definitely no time to roost. After a solo EC, YHC returned to the parking lot where a handful of PAX were preparing for what was to come.

It was an honor to lead as always and I’m thankful for those who showed up to encourage and push me. It means more than you guys know.

FNGs: None

Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC
Good Mornings x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:
We moseyed over to the baseball field which has never before been utilized at The Nest as far as anyone could remember.
Start off with 5 burpees at home plate > bear crawl to 1st base > plank hold for the 6 > do an arm exercise (Round 1 = Merkins x 10) > Lunge walk to 2nd base > squat hold for 6 > do an ab exercise (Round 1 = WW2 x 10 IC) > crab walk to 3rd base > squat or plank for the 6 > do a leg exercise (Round 1 = squats x 10 IC) > crawl bear to home plate > plank hold for the 6 > complete the round with (you guessed it) 5 celebratory burpees and a victory lap around the bases.

Round 2: R&R plus 5 reps (15 @ each base)
Round 3: Pax chose to change the exercises to Carolina Dry Docks @ 1st base, LBC’s @ 2nd base, and Monkey Humpers (thanks a lot Gump!) @ 3rd base – plus 5 reps (20 @ each base)
Round 4: R&R minus 5 reps (15 @ each base)

That was all we had time for so moseyed back to the parking lot for Mary…

Mary:
American Hammers (x 15 IC)
Freddie Mercuries (x 15 IC)
Box Cutters (x 15 IC)
Homer to Marge (x 10 IC)
Homer to Marge – right leg up (x 10 IC)
Homer to Marge – left leg up (x 10 IC)
Have a Nice Day!

Announcements:
Mulch on Saturday; Adopt a highway on Sat. @ 6am at Needmore Park

T-Claps (Recognition): Great work HIM! > Congrats on the new job Finkle!

Prayer:
FloJo traveling and family challenges; pray for our nation – healing and recovery from COVID; Finkle’s new Job

The 19th hole

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FNGs: None
Warm Up: Tire and Pain stick carry to bottom of hill.
The Workout: 3 PAX do a cadenced exercise with a pain stick for 18 count. When completed run up to the two guys flipping the tire up the hill. Repeat until the tire makes it back to the club house. We went up the hill of the old number 18 on the old crooked creek golf course. The PAX were so juiced we even repeated the steep section with each tire.  Once we passed the hole we turned the cadence into an 19 count and headed towards the 19th hole (aka the parking lot).
Mary: Supermans & Banana boats
Announcements: Mulch
T-Claps (Recognition):
Prayer: Unspoken

IPC week 3

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FNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax  week 3

timed workout

400m run

10o merkins

400m run
90 squats

400m run

80 merkins

400m run

70 squats

400m run

60 merkins

400m run

50 squats

400m run

40 merkins

400m run

30 squats

400m run

20 merkins

400m run

10 squats

800 m run

Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally

We Got Geriatrics on this Wall

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YHC was fired up to Q after the return from BRR where I learned to hate running even less. With somewhat of a last minute decision to Q today, YHC decided to add an extra mile to the EC stroll this morning to ponder what we’d get into.  It was a beautiful morning for running, with the air finally easier to breathe. On my travels, YHC came up with this…

FNG’s: nope

Warm-Up: SSH x 40, Good Mornings, Hillbillies, Squatted Seal Claps x 15 each.  Mosey to the far end parking lot.
The Workout: 11’s.  Went between the end of the parking lot until about the center speed bump. We did Sumo Squat Jumps And Standard Merkins on the ends.

We then moseyed to the picnic shelter. We split into two groups. 1 group held Balls to the Wall while the other group did 1/3 count Jack Webb’s up to a 10 count.  Groups switch. Then…rinse and repeat.

Onto DORA. Partner runs loop around other shelter and back while partners work together to complete 100 irkins, 200 Freddie Mercury’s, and 300 squats.  Strong effort put in by all pax as we finished quite quickly.

So… more Wall work. This time it was 1 group doing People’s Chair while others did 25 count Dips. Switch groups. At this point, Sprinkler commented something about a lot of Wall work considering the presence of so many geriatrics…RESPECT! We repeated the above twice.
Mary: 15 counts of LBC, LSF, Homer to Marge, Pickle Pounders, Chill-Cut hold, Dying Cockroach. Finished with 10 burpees OYO.
Announcements: Mulch Sign Up. Sunday Hilltop Needmore Ruck will be Adopt A Highway cleanup Q’d By LED.
T-Claps (Recognition): Pax for strong effort, especially the three Masters among us.
Prayer: Our brother Tetanus to heal up. Unspoken. Bondo stepped up to take us out.  Honor to lead fellas!

Murph is Back

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First Tea Time Murph since they closed the playgrounds back in March.

FNGs:  None

Warm Up: Run One Mile

The Workout:  Condensed murph workout since it has been so long.  We plan to ramp back to full workout over the next few weeks.

60 Pull-ups

100 Merkins

200 Squats

Mary: Run one Mile

Announcements:  None

Prayer:  Gratitude

Normageddon, Part 2

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Norm Strikes Back! There was no letting up the day after week 2 of the Iron Pax challenge and the day before the 9/11 star climb. Accelerate or get left behind!

6 HIM got after it Disney-style and it was YHC’s distinct honor to lead part 2 of my 2 year anniversary Q. > Part 3 is coming tomorrow at The Nest!

FNGs: None
Warm Up:

Mosey around the lot
SSH x 20 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 Fwd IC/ x 10 Rev IC
Overhead Claps x 15 IC
Seal Claps x 15 IC
Windmills x 15 IC
Good Mornings x 10 IC

The Workout:

Once we were sufficiently warmed up, we engaged in an Indian run en route to the big parking lot where we circled up and instructions were given.

Although YHC does not personally subscribe to the Big Bang Theory (nor ever watched the show), a whole different type of Big Bang was introduced.

Here’s how it worked: the default starting position in the circle was the plank and prior to starting the first round, we kicked it off with 15 Merkins. Each round consisted of a number of lunge walk steps followed by and exercise with the same number of reps. Bear crawl back to the starting position, do 6 Turkish Get Ups (3 each side), and return to plank position to wait for the six and start the next round.

Round 1: 10 steps/ 10 reps – burpees
Round 2: 20 steps/ 20 reps – WW2’s (IC)
Round 3: 30 steps/ 30 reps – squats
Round 4: 40 steps/ 40 reps – LBC’s

Rinse & Repeat back down the pyramid > 30, 20, 10

Winded from the beatdown, the PAX proceeded to Indian run back to the SP for some stretching and MARY…

Mary:

Low Slow Flutter x 10 IC
American Hammers x 10 IC
Homer to Marge x 10 IC
H2M – right leg up x 10 IC
H2M – left leg up x 10 IC
Have a Nice Day!

Announcements:
See Slack & FB

T-Claps (Recognition):
3 PAX came out for EC – great work!

Prayer:
Healing for our nation; police; first responders & military

Are you the easy group?

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PAX: , , , ,

5 for some ab work and hill repeats. Thanks for the strong effort, men!

FNGs: None

Warm Up: Lap, SSH, Burpees, Merkins, Windmills, Imperial Walkers, Hill Billies

The Workout:  Grabbed rock from rock pile and headed to traffic circle at the top of Library Hill.

Round 1: 50 LBCs in cadence, 50 mountain climbers in cadence, jog to pool area at the bottom of library hill, 1 minute plank hold, back to the top.

Round 2: WWII in cadence x 30 with rock, Freddie Mercury in cadence with rock, jog to pool area at the bottom of library hill, plank shoulder taps, back to the top.

Round 3: American Hammers x 30 in cadence with rock, heel taps x 30, jog to pool area at the bottom of library hill, homer to marge x 45 in cadence, back to the top.

Round 4: 6 inch leg hold, 120 seconds

Mary: 10 burpees OYO

Announcements: Mulching

T-Claps (Recognition): BRR and vBRR runners this past weekend.

Prayer: Nemo and his family, YHCs father-in-law and grandmother.

“My legs hurt”

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PAX: , , , , , , , , ,

FNGs: None
Warm Up: SSH I/C 20 (half double time), Daisy Pickers I/C 10, Windmills I/C 10, Sir Fazio Arm Circles I/C 10 forward 10 back. Shoulder Stretch (front and back) Micheal Phelps I/C 10, 5 Burpees OYO.
The Workout: 12 PAX broke into groups of 3. Excercises per round were: #1 Merkins (Wide,Standard,Military,Diamond,Derkins) all on rocks and as many reps as Group #2 cadence would allow. #2 various abs exercises but drove the cadence, #3 Pull-ups (Wide, Standard, Narrow, Chin ups) 5 rounds completed. Partner up and did shoulder exercises. 1 partner ran across field and back as other person did (Arnold Press, Heavy Pants, Front Raise, Iso Arnold Press)

Mary: Boat/Canoe, Leg Climb, Touch the Sky,Freddie Mercury, Oblique V-ups.
Announcements: Mulch at bass lake,Prison Yard at 5am (bring a head lamp),Flo Joe M looking for a full-time or PT Job,
T-Claps (Recognition):
Prayer: Kids lost in JOCO from flooding. Several unspoken