Prison Yard 12/1

2 Pax got their December started on the right foot with a Prison Yard workout (Sprinkler and Warden Breach)

Warm Up: Mosey around the parking lot and circle up for 22 rep counts of SSH, Windmills, Frakensteins, Daisy Pickers and Imperial Walkers.

The Workout: 6 stations of pain, 2 minutes per station with 15 seconds rest between stations

Station 1: Pain Stick (Round 1 Weighted Homer to Marge, Round 2 Up and over Merkins)

Station 2: Fire Hose (Round 1 Bear crawl hose pull, Round 2 Plank pull through)

Station 3: Med Ball (Round1 Strait arm raise, Round 2 Throw behind)

Station 4: Heavy Bag (Round 1 Bag Squat, Round 2 Plank Get up)

Station 5: Weight Plate (Round 1 Rut Rohs, Round 2 Sunshines)

Station 6 Sandbag (Round 1 Shovel swings, Round 2 RDL’s with a twist)

Announcements: FROSTY CASUP this Sat at 0600

Closed in Prayer:

Bday Q #2

It was a little cooler this morning than yesterday but at least it was dry. Good to be back at The Nut with some familiar faces and a great showing with 13 total PAX in attendance. Thanks to all for coming out this morning and allowing YHC the honor to lead.

FNGs: None

Warm Up:

After the F3 mission statement quiz/refresher we did a quick mosey around the parking lot and circled up for
– Good Mornings x 10 IC
– Daisy Pickers x 10 IC
– Windmills x 10 IC
– Imperial Walkers x 10 IC
– Hillbillies x 10 IC
– SSH x 20 IC

The Workout:

We moseyed to the side parking lot where it became apparent that another group (Gladiators?) had infringed on our territory so we continued the mosey around the back to avoid potential conflict with the offending party. We settled on the circular loop for a modified version of 4 corners. PAX numbered off and split into 4 groups 0f 3 (and one group of 4 to account for the odd number).

Each round consisted of 4 exercises – one at each cone. Traveling between cones took place via alternating between crab walk, bear crawl, crawl bear, and lunge walk. At the completion of each round, we moseyed to the gate and back (roughly 200m round trip).

Round 1 – 20 counts of each exercise: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 2 – 15 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter
Round 3 – 10 counts each: Merkins, WW2’s, Carolina Dry Docks, LBC’s
Round 4 – 5 counts each: Squats, Dips, Squat Jumps, Low Slow Flutter

We collected the cones and moseyed back to the front of the school. After partnering up, partner A ran a lap around the parking lot while partner B did an exercise until partner a returned then partner A did the exercise while partner B ran. Round 1: Irkins, Round 2: Dips, Round 3: Step ups

With 5 minutes remaining, it was then time for…

Mary:

American Hammers x 20 IC
LBC’s x 20 IC
Homer to Marge x 10 IC w/ each leg up

Announcements:

CSAUP this Sat.

YHC BDay Q continues tomorrow @ Possum Trot

Beer mile coming soon – check FB/slack for details

T-Claps (Recognition):

Thanks to Moby for the chance to lead his site.

Good to see Flanagan out on the EC run.

Prayer:

Moby has a friend whose 6 month old has an abdominal obstruction.

Prayers for those struggling with health, finances, marriage, mental health. Reach out to those you haven’t seen in a while and check in. You never know who may be struggling silently.

Thanks again for the opportunity to lead this morning. It was an honor. We are stronger together.

Field trip to Veterans

FNGs: Nope
Warm Up:
SSH x10 and we were off – not much time for our intended field trip destination

The Workout:

Mosey to Veteran’s Park via Sportsmanship, Main Street, Crossway, and Folsom. Stop at each turn and periodically on straightaway – alternate 10x Star Jumps and 10x Chill Cut Plank Jacks at each stop.

At Veteran’s we did 7’s between the monument and the top of the hill at Chrismill – 7’s consisted of Star Jumps and Chillcut Plank Jacks.

Moseyed back to Ting along the same route with some focus on downhill running along Folsom and Main St.

Mary:

Downward Dog was all we had time for

Announcements:

Check the coms
Prayer:
187 & M

Not quite a clipboard

YHC decided to keep the Q at Tiger’s Blood despite the calf giving a good nagging this week. Figured I’d be able to run ~half the workout and then could encourage the pax as they finished up – ended up working out well.

FNGs: Not today!
Warm Up:

Mosey to the track

Mosey a lap

Side to side and front to back leg swings

Daisy Pickers

A skip 50m

B skip 50m
The Workout:

800m repeats at Long Interval pace, 400m recovery – 6x
Mary:

Mosey back to the flag

Yoga recovery
Announcements:

Upcoming CSAUP, beer ruck, holiday party – see Slack/Facebook for details
T-Claps (Recognition):
Mr. Terrific for getting back after it with speed work!
Prayer:
187 & M.