FNGs: 0
Warm Up: 1 loop around ting imperial walkers, hillbillies, good mornings, and sir fazio arm circles
The Workout: stack up suicides. 10 LBCs at the start. 5 Turkish get ups, 10 reverse lunges, 15 homer to Marge, 20 groiners, 25 low slow flutters.
Mary: some stretching
Announcements: none
T-Claps (Recognition):
Prayer: 187s neighbors
FNGs: None
9 HIMs posted to GP; A lot of hard work as disc golf plans were foiled by a tournament. YHC brought the music box.
WarmUp:
10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s, 20×3 ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10x3ct Daisy Pickers, 10x3ct Windmills
The Workout
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers, Rutrows, and Ground Pounders.
3 sets of 10×3 ct Rock Press, 3 sets of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30×3 ct 6 inches, 10×3 ct Rockies, 10×3 ct Rock Spanks (with and without consent), 10x3ct Heal Taps
Mosey to the Playground
2 sets of 20 Single leg Step ups, 20 Dips, 10 Star Jumps, 20 Erkins, 10x3ct Mountain Climbers
10x3ct Freddie Mercuries, Boat Canoes, 20x3ct LBCs
COT: stretches for your buns, hams and calves
Announcements: 1776 on 4th
Prayer Requests: Strategery’s Daughter in Hurricane Marco island where hurricane path is forecasted, Farva cousin John cancer in lymph nodes.
FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH
The Workout:
This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.
PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.
For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.
We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.
We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked
Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.
Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue
Couldn’t pass up the opportunity to do a cobra workout at Sheepdog after the zebra cobra in Raleigh.
FNGs: N/a
Warm Up: Warmup lap around the parking lot then circle up for the following: Side straddle hops, Arm circles forward and reverse, Daisy pickers, Imperial walkers, and Hillbillies
The Workout:
Plank snake agility around the entire parking lot then circle up for C.O.B.R.A.
Captain Thor’s x 10
Ohh baby’s -homer to marge/pickle pounders (10×10)
Bear crawls down and back
Rochamburpee (rock/paper/scissor x10 with partner, win or tie does a merkin, loser does a burpee)
Air Drama (squat as low as possible then calf raise x10)
Snake run around the parking lot
Cobra Kai – do each exercise based on my command
Strike First – sprint down and back
Strike hard – explosive clap merkin then 2 strikes
No mercy- max merkins then hold plank until I call time
Snake run around the parking lot
Repeat Cobra Kai on my commands
Strike First – sprint down and back
Strike Hard – squat jump
No mercy – 10 squats then deep squat hold until I call time
Shredder led 8 minutes of Cobra Style striking techniques and crossover applications
Mary: Around the horn exercises with each Pax leading a 10 count: Hello Dolly, LBCs, Crab Cakes, and Have a nice day
Announcements: 1776 workout on Sunday at Womble
T-Claps (Recognition):
Prayer: 16-Bit’s mother in law, Farva’s cousin, and a praise for the bed build/deliveries
YHC picked up the Q and since it was the lead in to the 4th weekend, I put together a playlist for ‘Murica. Little did I know Toby Keith was such a polarizing figure. Maybe next time I’ll go with something a little more safe like Chris Brown and Elton John. We sweated, we swung heavy weights and started the July 4th weekend off with a bang.
FNGs: Nope
Warm Up: Quick warmup exercises
The Workout:
Broke up into 2 teams of 4. Each partner completes each station, then go to next exercise
P1: Ab exercise
P2: Farmers carry (2 KBs) – timer
P3: KB exercise 1
P4: KB exercise 2
| Rnd | KB 1 | KB 2 | Ab |
| 1 | KB Swing | Pistol Squat | LSF |
| 2 | Thrusters | Cookie pouch | Heel taps |
| 3 | Overhead press | Figure 8s | American Hammers |
| 4 | Lunge | Plank drag | LBCs |
| 5 | Renegade Rows | KB hinge | Windshield wipers |
| 6 | Single leg deadlift | Goblet Squat | Chill cut plank hold |
| 7 | Wonderbra | KB snatch | Freddy mercury |
| 8 | KB Windmill | Back lunge | Pickle pounders |
| 9 | Sumo squats | KB clean | Homer 2 marge |
| 10 | Midget Love Handle | Tricep ext | Dying cockroach |
Mary:
Light stretching.
Announcements:
See Slack.
T-Claps (Recognition):
Good work men.
Prayer:
Injured PAX, Traveling for the 4th.
YHC took us out.
YHC pre-blasted and threw out 9×9=81 and several Pax have asked what that meant for Tiger Blood. In my mind it means 9 miles at 9 minute pace = 81 minutes with a 9 minute Yoga/stretch session. We did not achieve this today but it was not for lack of effort. Lots of guys accelerating. T-claps to a bunch of Pax this morning.
FNGs: Probably not the best day to FNG
Warm Up: Hell Naw!
The Workout: Indian run stack up and down BOMBS. When Q got to the front do the exercises. 5 burpees, 10 overhead claps, 15 merkins, 20 Big Boy situps, 25 Squats. Finished exactly at Womble.
There are 11 light posts from the lower parking lot to Grigsby/Stinson. 2 man weave suicides with ascending Big Boy situps at each light post and 8 hand release merkin with a one arm reach at the lower lot. indian/fellowship run back to start.
Mary: Some yoga of varying difficulty for each pax
Announcements: 1776
T-Claps (Recognition): Bobby Boucher. Have you seen this guy!!
Prayer: 4th and travels. 1st responders. Watch your fingers with fireworks. YHC took us out.
Warm-Up: A short jog around the park and followed by 22 reps of SSH, Windmills, Good mornings, Imperial Walkers/Hillbillies, and Frankensteins.
The Workout: Pax split into 2 teams for some friendly competition
Round 1- Cenepdede bear crawls- The first team to reach the line gets to recover on the jog and the losing team does burpees- Team 1 conceded for modifying (10 burpees for all)
Round 2- Tunnel Rat- teams form a tunnel and the last guys have to crawl through- Team 2 was victorious, recover on the jog while team 1 did burpees
Round 3- Duck walk snake runs- guys from back stays in duck walk position while the rest of the team squats and snakes thorough. Team 1 was the winner- Team 1 recovered on the jog, while team 2 did burpees.
Freeze Tag, one tagger chases all the remaining pax members, if you get tagged you have to stay in place and do SSH until someone untags you
Mary: 5 mins of ab burnout (LBC’s, Homer to Marge, Heel Taps, Box cutters and Plank backslaps)
Announcements: 1776 workout on the 4th Norm has the Q
Prayer: Frams co-worker Tim, 8-bit is flying here this afternoon-prayers for a safe flight.
FNGs: Nope but welcome back cotter – Goya
Warm Up: SSH and Frankensteins
The Workout:Ran Crossway picking up the 6 along the way.
Mary: N/A
Announcements: Some bike rides coming up. Check the 1st-cycling channel. 2nd F convergence tomorrow at Harris Teeter Starbucks near Tiger Blood and Disney for Bondo’s retirement.
There will be more bed delivery opportunities. Sync with 16-Bit.
T-Claps (Recognition): To the bed delivery crew.
Prayers: Kevin and Heidi
Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.
FNGs: Nope
Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs
The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school
Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.
Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.
Mosey back to flag for Mary.
Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.
Announcements:
Golf Friday, see social media for others
T-Claps (Recognition):
Good work by all on a very muggy morning
Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.
10 PAX showed up to Prison Yard on this muggy gloom morning. YHC was setting up TRX bands and saw the yellow stink box nearby which caused a 30 sec late start but we got the work done. No FNG’s, one HC no show and one HC puppy pooping bail.
Warm up lap with carioca
Warm up exercises
Good mornings
Windmills
Merkins
Frankensteins
3 groups
G1 – TRX Bands
G2 – run the ladders Burpees on the ends
G3 – core
Each group rotated stations after one exercise. 21 rotations completed on the final seconds.
Bands 7’s
– Atomic push up
– Face pull
– Chest fly
– Single leg squat
– Twist pull
– Low row
– Pike
Ladders
– Double feet
– Lateral down
– Jump in jack down
– In and out
– Icky shuffle
– Single foot hops
– Merkin walk
Core
– Lateral raises
– Boat canoes
– Double crunch (LBC then reverse LBC)
– WWI’s
– Box cutters
– V ups
– J Lo’s
Hard stop
We made it through all the exercises as the 45 mins expired. Nice work men! Glad we could try something a little different.
As always, it’s an honor to be a part of this group and lead a workout.
BS Out!