Two for Red October

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FNGs:  None
Warm Up:  joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout:  Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.

Set 1:  KB swings, Triceps, Upright row

Set 2:  Lawn mowers, rut-rows, bus-drivers

Set 3:  Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)

Set 4:  one arm Swings, halos, trunk twists

Set 5:  From our 6:  Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)

Cranked out 22 merkins in honor of suicide awareness with Veterans.

Mary:  Joined Fram on the tennis courts.  leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff

Announcements:  Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).

T-Claps (Recognition):  BRR and VBRR runners

Prayer:  Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders

 

Honor to lead – thank you Billy for joining me in the gloom.  Honor to lead.  -Dauber

No Virtual BRR runners at Paradise City

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FNGs: None

Virtual BRR Runners: None

Real BRR Runners: 6

EC: Emeril, Midget4Life, Goldilocks

Warm Up: 1/2 mile jog with stops for Good Mornings, Hillbillies, SSH.

The Workout:

On the ramp.  4’s – Step-ups/Burpees.  To the top perform step-ups.  Back to the bottom 1 burpee.  Repeat decreasing step-ups and increasing burpees.
Back portion of Ting – 7’s – Merkins/LBC’s – Dumpster to Tennis Courts
Tennis Courts side of Ting. 4’s – Absolutions/Dips(in cadence) – Tennis Courts to Guard Rail
BBall Court to bottom of ramp – 7’s – Merkins/LBC’s

Mary: Stretched
Announcements:  Sign up for mulch and form a real BRR team next year.  Lots of fun and gives you a training goal.
T-Claps (Recognition): @pablo and @snap for completing all the 4’s and 7’s.
Prayer: For the Virtual BRR guys that were too sore/tired to join us for the workout today.

3 man wolfpack at U-turn

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Where’d everybody go?  It was a light U-turn on Saturday as most of F3 Southwake was engaged in a BRR of some sort, either in person or virtual.  McNugget and Alpine rolled into make it a trio or runners this am.  After a brief warm up consisting of good mornings, daisy pickers, SSH and some hammy stretching the trio set out for a short jaunt.

Unfortunately no showings today of the dynamic duo from a few weeks ago including Lipstick’s dump darling.  Just a few dudes grabbing some miles.  PAX stayed relatively together with the group picking up YHC a few times along the way.  We did have a fly by from Bernie a few times along the path.

Rolled back into the parking lot for some stretching and second F at Panera.

Announcements: mulch sign up; Prayers: BRR team safety

9/11 Tribute

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4 HIM decided to join YHC on a special 9/11 tribute workout that involve TRX bands. It was another schweaty morning and the park was full of walkers while we got swole. On this day, always remember those that perished and the hero’s that sacrificed their lives for others.

The Workout:
2001m run (1.25 mile)
During run stopped 4 times
Good Mornings
Windmills
Imperial Walkers/Hillbillies
Merkins

TRX
9 exercises 11 reps
Bi’s
Tri’s
Pikes
Squat jumps
Flys
High row
Low row
Merkin crunch
Twist pulls
Rinse and Repeat

110 lunge walking steps

Mary:
9×11
Pretzels
H2M
Leg lifts
Shoulder taps
Pickle pounders
Freddy Mercuries
6 inch hold 11 Ct x 4
LBC’s
Twin Tower lifts aka Heels to Heaven

Announcements:
BRR happening now, no mulch this weekend

Prayer:
BRR runners, 9/11 remembrance and families

Great work guys! TRX is no joke. Always a pleasure to lead.

BS out!

BRR Caveman

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FNGs: Nope.
Warm Up:

Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies

The Workout:

A pyramid that took to long

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension

Mary:
Ran out of time

Announcements:
BRR
Mulch sign up. Please finish it this week

T-Claps (Recognition):
Prayer:
All BRR participants

BRR Unfriendly

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PAX: Pots, Wallaby, Fanny Pack, Bondo, Sprinkler, Snap

FNGs: None
Warm Up:

Mosey over to the opposite side parking lot for some butt kicker, high knees, karaoke, good mornings, windmills, daisy pickers, Fazio arms circles, and side straddle hops

The Workout:

Mosey over the PIT for a round of 7s: Absolutions on one side and Mountain Climbers on the other

Mosey over to the rock pile for strong, slow counts of Ground Pounders, Curls for the Girls, Tricep Extensions, Super Wonderbras, plank presses, rock merkins, rock situps, and probably a few others I can’t remember

Mosey over to the bar for some reverse Merkin pullups and then over to the playground for some pullups (because we can!) 5 pullups/5 Merkins, 4 pullups/4 Merkins all the way down to one OYO.

Then we took the long way home for Mary pushing the pace as much as we wanted.

Mary:

Freddy mercury, WWIs, WWIIs, side planks, and then to avoid being considered BRR friendly we threw in 5 burpees OYO at the end.

Announcements: BRR this weekend, had some HIM volunteer for mulching on the spot

T-Claps (Recognition): Wallaby will be a working man on Monday! Prayers for his new employment

Prayer: Wallaby, safety and good times at BRR this weekend, Tetanus recovery from injury

What does “BRR Friendly” even mean?

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FNGs: not today
Warm Up: SSH, IW/HB, Windmill, Fazio Arm Circles
The Workout: 3.5 mile loop at a way faster pace than YHC had planned. We went from Ting to Veterans Park and did Irkins, Dirkins, and Dips at the pavilion. Do a lap around the lake and repeat. Head back to Ting and stop at the top of the ramp for the 3rd set of Irkins, Dirkins, and Dips. Finish at the basketball court.
Mary: Good mornings, stretching
Announcements: Finish the mulch will ya already!
T-Claps (Recognition): All those running this weekend.
Prayer: All those running this weekend!

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“The race is the celebration of all the hard work and training.” I can’t remember where I heard this quote but I thought it most appropriate for this week.

19 Pax posted this morning, surprised by the gross humidity that reared it’s ugly head again. Plan was for 3 miles and then some stretching. 3 Pax held true and did the turkey leg for 5 miles.

FNGs: Surprising no
Warm Up: IW, Hillbillies
The Workout: 3 mile loop and 5 mile loop
Mary: Various positions of stretching
Announcements: The longest mulch project in the history of mulch projects continue
T-Claps (Recognition): Wallaby securing a new job
Prayer: Moby’s family due to his father’s health

Sharing is Caring

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Two weeks in a row we’ve shared The Nest with a female workout group (Not FIA). Luckily we’ve had different plans and stayed apart. Guess, we’re going to have to be good neighbors and share the gloom until the gyms open back up.

FNGs: None

Warm Up: Short Lap, SSH, Willie Mays Haze, Fazio Arm Circles, Michael Phelps

The Workout:

Bear Crawl Indian Run from the parking lot to the Middle school sidewalk. PAX in a line hold a plank while the back moves up in a bear crawl. Stop at the short wall for 2 sets of Dips, Irkins, Box Jumps, Cubicles (ha! new name by Norm, seated squats),  Dirkins. Walk Like an Egyptian (Lunge Walk Indian Run) back to the road at the top of the park… the burn is real…

What should we name this one? Benjamin’s, Centurion, One Hundo’? They called this Route 66 in the Lexicon, but we don’t have as many light poles. Run along the road doing 5 exercises at each of the 5 light poles. Come back doing the same thing but with the next exercise. Total of four rounds makes 100. Merkins, IC Squats, Star Jumps, Burpees.

Celebrated Phase 2.5 with pull-ups on the playground AMRAP.

Mary: Circle for Mary. Low Slow Flutter, WW2, Big Boy Sit-ups, LBCs, American Hammers

Announcements: Iron Pax Challenge, BRR this weekend, Sign up for mulch

T-Claps (Recognition): All the boyz

Prayer: Unspoken

9/8 Prison Yard Fieldtrip

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Warm Up: Quick Run around the parking lot to stop at each corner for a series of 22 counts of the following (SSH, Imperial Walkers, Frankensteins, Good Mornings, Daisy Pickers, Seal claps, and Overhead claps)

The Workout: Partner Pains sticks on deck for a field trip around the Needmorepark with some stops in between

In the tunnel, it was a peoples chair, curls for the girls, overhead press, followed by some partner squats and Rut Rohs

Continuing on to the old driving range for some partner chest presses, overhead low slo flutters, skull crushers, and hip weighted homer to marges.

Back to the tunnel for some 22 count Balls to the wall, in between the leg squats, and Australian Mountain climbers

Down the blue path for some hills work, followed by a merkin and abs stop. The final stop on the journey was a pain stick plank hold while the rabbit runs up the hill and back.

Finished up with a mosy back to the start, a good time had by all.

Announcements: The mulch project still needs some volunteers, Double D is heading back to the App trail if anyone is interested in joining.

T-Claps (Recognition): Fire Chief that DoubleD and Sprkinkler know has made a major recovery and very fortunaete to be alive.

Prayer: Moment of silence for those that are in service, continued prayers for all with the virus, Prayers for New Mexicos buddy Chris, DoubleD ‘s buddy Chris, and another Fire Fighter John..(not sure about that one).