3 PAX doing some high intensity TRX with input for all. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups, dirkins, box jumps.
PAX of 2 for a Q on short notice. I saw that no one had signed up as of the day before, and so I took the opportunity to explore an idea I had. A twist on an old classic, the Deck of Death.
FNGs: None
Warm Up: Quick run down to the wall at end of parking lot and back; Good Mornings x10; SSH x10; Sir Fazio Arm Circles forward and back x10; Seal Claps x10; Imperial Walkers x10; Hillbillies x10
The Workout:
YHC presented a normal-enough looking deck of cards for what appeared to be the basic Deck of Death. I announced the following 4 exercises:
♣ Clubs – Dips in cadence
♥ Hearts – Monkey Humpers in cadence
♦ Diamonds – World War IIs
♠ Spades – Side Straddle Hops in cadence
PAX took turns drawing a card and then counting that exercise. Baaasic
Gamecock got us rolling and drew a face card from the US Flag deck. [I made sure to stack a few normal playing cards at the top of the deck so as to avoid suspicion.]
I drew a face card. Gamecock drew a face card. I drew a face card. Gamecock drew a face card.
[Ok, weird, but not fishy.]
At some point, Gamecock comments that this is starting to feel like a Pinochle deck. He explains what that is, and I laugh.
The first non-playing card to be drawn is a Munchkin Pathfinder card [full disclosure: I’ve never played Munchkin Pathfinder. Received it as a gift 4-5 years ago and haven’t so much as opened the box until I started prepping for this workout and needed cards that were the same size as my playing cards]. We run down to the wall and back
And now Gamecock is suspicious.
The game continues, as we uncover all the face cards and 10s, as well as cards from Monopoly Deal, Monopoly Deal Millionaire, and Phase 10.
These non-playing cards yielded the following exercises:
Monopoly Deal – Durkins on the curb x10
Monopoly Deal Millionaire – Urkins on the curb x10
Phase 10 (all Wild cards) – Drawer’s choice x10
Total workout: 340 reps + 6 runs to the wall and back
Exercises included:
Mary: 52 LBCs (because cards)
Announcements: Nothing new
T-Claps (Recognition): Thanks for coming out, @Gamecock.
3 Pax suffered through a grueling tribute to 9/11. May we never forget! 🇺🇸
Co-Q with Farva and Shredder.
Warm Up: we jumped right in with 911 exercises!
The Workout:
110 Mt. Climbers, in cadence, to represent the 110 stories climbed by our brave firefighters.
50 high knees, in cadence, to come back down.
Mary:
Some well earned Good Mornings!
Announcements: TMF 9/11 run tomorrow. BRR folks, upcoming CSAPs.
T-Claps (Recognition): our nations heros. 🇺🇸
Prayer: Farva’s situation with M’s fired worker. Our nation and our leaders.
EC: Shredder
PAX: Woody, Deadbolt, Hazmat, Pots, Sprinkler, Bobby Boucher
Warm Up: SSH, good mornings, frankensteins, handful of merkins
Wouldn’t you know it, the damn dog woke me up around 2:30, started to drift back to sleep around 3:30 but I never quite got there. Any other day I would’ve fartsacked, but such is life. It had been a while since I visited the abyss so that was on the agenda, along with some Team 1 vs. Team 2 points-based competition. That didn’t quite go as planned, audibles were called because of numbers, so whatever.
Damn, it’s dark out here! Moseying to the abyss we couldn’t see a darn thing, no lights, overcast sky and I questioned if we could/should attempt those stairs. Halfway there, what I think was a deer ran right out in front of us, crossed our path about 15 yards away and disappeared into the woods. I said to Bobby Boucher – “Was that a deer just ran in front of us??”, to which he replied “I dunno man, I can’t see s**t”.
And down we go…
The Workout: Partnered up for a little Dora. One ran the stairs while the other performed the exercises, to total 100 merkins, 200 LBC, 300 Toe Taps. Crushed it, moseyed to the picnic tables for dips, 30, I think. On to the turf fields where the 6 PAX split into two teams of 3. YHC named each team in hopes of building competitive enthusiasm but it never really took off.
First match – Bear crawl tunnel, 3 reps each, followed immediately by train track hops, 3 reps each. Team 2 was made up entirely of the “Respect” crowd yet managed to whip Team 1. Like, not even close.
Mosey back to tables for more dips and repeat the Bear Crawl/Train Track match. Team 1 was again victorious.
Back to the tables for last set of dips then to the turf for a group Indian Run to the far side of the field, where we dropped for a set of Carolina Dry Docks. Reverse Indian Run (back pedal) back to the start, more Carolina Dry Docks.
Grand Finale: A 10-ish yard Worm relay race! That’s right, an old school 80’s style breakdance move as our closing event! Well, that was the plan, but what actually took place didn’t quite live up to the image in my head. We were just comically terrible.
Who won? No idea, I was laughing too hard.
Announcements: Various 9/11 events this weekend, BRR. Impromptu mention of what’s been on my mind, something I’d been reminded of a few times the last couple weeks – envy/comparison is the thief of joy. It’s something I continue to fall back into – this guy’s new car, that guy’s cool job/big house/hot wife, the list is endless if you let your mind go that way, but we’ll never really be happy if we do. Just like during an F3 workout, you’re the only one out here…but you’re never alone.
Prayer: Safety for our BRR brothers, peace and healing for those mourning on this 20th anniversary of 9/11.
FNGs: None
Warm Up:
quick mosey around lot, SSH, good mornings, Frankenstein kicks, sir Fazio arm circles
The Workout:
Mosey to bleachers by baseball field. Adrian Peterson (crawl bear) up the bleachers and bear crawl back down.
Mosey around infield of baseball field and do 20 squats. repeated for 5 rounds.
Mosey to Playground for:
10 Turkish getup pullups then 10 step ups each leg under picnic shelter. x2 rounds
10 knee tuck windshield wipers (hanging) then 20 derkins x2 rounds
Mary:
Sally up: plank hold up/down
LSF, American hammers
Announcements: None
T-Claps (Recognition): YHC for beating the fartsack and running through the workout solo as expected with BRR coming up.
Prayer:
Unspoken
FNGs:
Warm Up:good morning, Frankenstein, micheal Phelps, oyo stretches
The Workout:
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 blocker burpee thrusters, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee horizontal block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
800 meter run, 25 yard murder bunnies, 10 merkin shoulder taps, 25yd reverse murder bunnies, 20 burpee vertical block jump, 25 yd murder bunnies, 10 merkin shoulder taps, 25 yd reverse murder bunnies
Announcements: 9/11 TM 5k, 9/11 stair climb, possible Fuquay 10k.
Prayer:praise for time with family, prayer for our country and health
FNGs:nope
Warm Up:
ssh, daisy pickers, good mornings, sir fazio arm circles, merkins
The Workout:
mosey to loading dock.
hold peoples chair for 10 count down and back 60 count total
repeat for BTTW
1 minute plank hold.
We repeated 3x with chill cut plank on round 2.
Mosey to guard rail for 10x irkins, derkins, dips. After each set, we moseyed to Sunset Lake Rd and back. 3 rounds were completed
Mosey to bottom of “the hill”. backward run, bear crawl, and crab walk to top, mosey back. at bottom we did merkins, squats, lbcs. 3 rounds were done.
Mary:
LSF, LBCs, stretching
Announcements: See Slack
T-Claps (Recognition): Lots of prep went into BRR training.
Prayer:
Unspoken, BRR health and travels
FNGs: None
4 HIMs had the balls to posted to GP on a nice cool morning. YHC brought the music box. Met a HIM from Spokane Washington during warmup
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, Windmills
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Trunk Twists and Ground Pounders. 10x3ct: Windshield wipers, Box Cutters, Rosalitas, and Low Slow Flutter; 4 sets of 10x3ct Rock Press, 2 sets of Skull Crushers, 2 sets of 10x3ct Rock Spanks (w & w/o consent), 10x3ct Homer to Marge w/ Rock, Pickle Pounders. YHC decided to tell the most inappropriate jokes he had ever heard between sets.
Partner Rock Planks:
PAX pair up: one does 20 10X3ct LBCs while the other does Rock Plank then switch
Next Set: one does 10 10x3ct Merkins while the other does Rock Crab Plank then switch
COT: Stretch it out w/ Pigeon Pose, hamstring and calf stretches
Announcements: Register for the Travis Manion Event on 9/11 5K (walk, ruck, or run)
https://www.travismanion.org/events/911-heroes-run/
Prayer Requests: For all those suffering with COVID (Gump’s Niece, Forceps Nephew), our military and all those in harms way in Afghanistan,
FNGs: N/a
Warm Up: Brief mosey, then circled up for side straddle hops, fozzy arm circles forward and reverse, good mornings, daisy pickers, imperial walkers, and hillbillies.
The Workout: Mosey to the back of the school for a Dora style Murph. Since we had 3 Pax I partnered up with the newest Pax for ease of rotation and counting. 100 pull-ups, 200 merkins, 300 squats, while the other Pax ran around the track.
Rinse and repeat with 100 Dips, 200 Monkey humpers, and 300 plank shoulder taps.
Mary: Mosey back to the front of the school and circle up for around the horn 10 count Ab work.
Announcements: BRR, several upcoming CSAUPs, Travis Manion run next weekend.
T-Claps (Recognition): Santana for making his first trip out to Sheepdog.
Prayer: I took us out
YHC had a very late ask in the evening if I wanted the Q spot as it was open…Sure I said why not. I’d been kicking around a plan in my head for Prison Yard for the past month to shake it up a bit. So 12 PAX gave it a “try”.
FNGs: None but we had a new guy for some EC…will continue to EH him.
Warm Up: Disclaimer on not really having a plan…but only kind of a plan. Mosey on the red trail to the twin peaks. 7 min jog. SSH 20 I/C
The Workout: 5 modes of conveyance up the first hill past the pond. At the top 2 squats with stack’ems (finished with 10 reps) each time to the top. Mosey to the bottom do LBC until six is in. Rinse and repeat 5x. Jog-up, Backwards jog, Bear crawl, Crab Walk (See Facebook post on whether is was ruled as cruel and unusual punishment) and Jailbreak.
Mary: 4 rounds. Heel taps, half dead cockroach then with each leg up, butterfly, Freddie Mercury.
Announcements: Iron Pax Challenge, 9/11 hero’s run
T-Claps (Recognition):
Prayer: American’s in Afghanistan, Country, Leaders