FNGs: Not today
Warm Up: Discussed the route and headed out.
The Workout:
We ran 5 miles.
Mary: MIA
Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.
T-Claps (Recognition): All HIM for showing up today.
Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.
YHC took us out. Thank you for the opportunity to lead.
EC: Dawgpound
FNGs: (-)
Warm Up:
Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Good Mornings
The Workout:
2 rounds 12 reps of the following exercises with a lap around the parking lot in between to get the heartrate up.
Corner 1 – (Mace)
Ballistic Curls x 12
Fazio Arm Circles x 12
Good Mornings x 12
Take a Lap around the parking lot.
Corner 2 – (Abs)
LBC
Low Slow Flutter
Homer to Marge
Take a Lap around the parking lot.
Corner 3 – (Kettle Bell)
KB Swings x 12
Snatch x 12
Halo x 12
Take a Lap around the parking lot.
Corner 4 – (Legs)
Sumo Squats x 12
Star Jumps x 12
Lunges x 12
Take a Lap around the parking lot.
Rinse and repeat.
Mary: Ran out of time
Announcements: Check Slack and FB
Prayer: Pray for all injured PAX, unspoken.
YHC took us out.
PAX: EC – YHC, Breach, LED. ME – Pumps, Sunshine, 2 Dollars, Sprinkler, POTS
Warm Up: Two laps around the building, SSH, Frankenstein, good morning, cotton pickers
The Workout: The selfish streak continues. I’m training for a mountain race with heaps of elevation and felt I needed a good old fashioned legs beat down, so I jumped on the open Q spot last minute to serve my needs. The plan was to use a P90X legs routine that always left me with jello legs, with some filler modifications. PAX were advised that quality > quantity, form here is paramount, and to focus on slow, controlled movements. You’ll get more out of 4 proper reps than 10 sloppy reps.
Two leg sets, mosey for merkins/core, repeat-o. These may have F3 names, but whatever:
Mary: None
Announcements: Sprinkler’s basketball Q tomorrow, 3-Alarm successful surgery
Prayer: Lipstick M, unspoken
EC: Skidmark, Dawgpound, Emeril, Pikachu, Woody
Warm Up: 1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.
MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Stretching
Announcements: Shirt order complete. Paradise City order coming soon. Need aid/water station helpers for the Spring Classic.
Prayer: Jessica and Melanie
FNGs: None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up: So excited to see 10 PAX (Crosby joined later) for the warm-up. SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout: PAX helped me bring dumbbells and kettlebells to the covered picnic tables. The idea was simple: grab something, do as many reps as possible of an exercise with a coupon until the timer is done. What was our timer? Rather – who? One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter. ROTATE. Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band. Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc. YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch. Disaster. Got things straightened out after pausing for some plank jacks along the way. Returned to the shelter for some people’s chair and BTTW. YHC led 10c, 15c and 20c rinse and repeats. Finished with more work with the coupons using a 30 cc LBC Pax timer. All 11 pax rotated through.
Mary: Stretching. Mumble chatter. R-rated.
Announcements: Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer: Gump led us out – injured PAX, UNSPOKEN.
2nd F at Tapline. Meatballs and Beer.
Honored to lead. -Dauber
FNGs: None
Warm Up: OYO
The Workout: over 8 miles (see Strava) Bass Lake was moist.
Mary: OYO
Announcements: Couch to 5K at Cletus
T-Claps (Recognition): All three PAX doubled down and stayed for Thunder
Prayer: Unspoken
Honored to Lead
2nd F at Tapline
FNGs: none. FIVE PAX at RO.
Warm Up: Joined Seat and Mutiny PAX. Ran around pitch, backwards up hill, circled up in parking lot for SSH, Frankensteins, OH claps, seal claps….
The Workout: pre-blast mentioned some “madness” adding running laps around ClubWorx with a bunch of kettle bell exercises. Each exercise (16 count cadence). Three laps were added in after completing 5 exercises totaling ~1.4 miles. 80’s Rock music and Mumble chatter about all 16 remaining NCAA teams in the tournament. These exercises stand out in my mind:
Upright Rows
Nipplers
Curls for the Girls
Snatches
Upper body rows
Crossover curls
Kneeling O/H presses
Step Ups on the wall/bench
Mary: Gathered with Mutiny on tennis court for some much-needed stretching.
Announcements: Couch to 5K on Friday at Womble
T-Claps (Recognition): PAX who killed it running the Tobacco Half
Prayer: BS led us out
Honored to lead brothers. Go DUKE and GTHCGTH.
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Windmills, Sir Fazio Arm Circles (front/back), Seal Claps, Overhead Claps
The Workout: My daughter had her first baseball practice of the season last night, so that gave me a good idea.
Thing 1: Diamonds on the ball field.
PAX gathered at home plate. Bear crawl to first base where we did squats. Bear crawl to second base where we did squats and merkins. Bear crawl to third base for squats, merkins and WWIIs. Finally, bear crawl home for squats, merkins, WWIIs and side lunges. One more round as we start taking exercises off.
Thing 2: PAX split into two groups. Group 1 holds squat while group 2 sprints to the fence and moseys back. Switch. Then group 1 holds plank while group 2 sprints out and back. Switch.
Thing 3: People’s Chair, 10 count down the line x8. Balls to the Wall, 10 count down the line x8.
Moseyed back to the parking lot for Mary (both tennis courts were taken!).
Mary: A couple of Mary exercises (can’t remember, sorry) and group stretches before closing out.
Prayer: Lots of guys dealing with sickness or injury, either personally or in their inner circle. Three Alarm’s upcoming surgery. Reach out to your fellow PAX that you haven’t heard from in a while.
PAX: Abe, Best In Show, Bondo, Da Business, Hasselhoff, Quiver, UTI, Woody
Warm Up: YHC and UTI for 3mi EC. ME: SSH, good morning, windmill, fazio, seal & overhead claps.
The Workout: Total meathead workout – Shoulders, Bi, Tri, repeato. Although we did manage to get almost 2 miles in the process. Warmup was 7’s on the hill, whatever street that is, with LBC and Burpees. Mosey to the rock pile for 1 large-ish rock each for curls for the girls. Recover mosey around the traffic circle, then skull crushers with said rocks. Recover mosey, then Carolina Dry Docks (feet on the curb). Mosey to starting parking lot for Merkin Sampler (7 standard, 7 wide, 7 diamonds). Mosey to the half wall on Ballentine for standard dips.
With the exception of skull crushers (cuz we were doubling up on Tri), this was repeated some several times and a spontaneous bear crawl was thrown in along the way.
Mary: Side hip raises, dying cockroach
Announcements: ehhh…I don’t think so
T-Claps (Recognition): Da Business taking his new bionic hip for a test drive today, having just been given the green light after surgery. He said he felt “fantastic” at COT – very cool.
Prayer: Quiver’s M dealing with knee issues, Lipstick’s M postpartum, 3-Alarm upcoming surgery.
FNGs:
None
Warm Up:
Warm up lap
Back peddle snake on hill
Frankensteins
Smurf Jacks
Seal claps/Overhead claps
Plank jacks
The Workout:
Catch me if you can
Pair up – P1 backwards run on track, P2 3 burpees then chase down P1, switch
Change to 5 WWI’s for lap 2
Michigan
Run 100 yds & back 5 merkins 10 hallelujahs
Run 80 yds 10 merkins 20 hallelujahs
Run 60 15 merkins 30 hallelujahs
Run 40 20 merkins 40 hallelujahs
Run 20 25 merkins 50 hallelujahs
Parking lot lieutenant dans
Crab walk with crabby Pattie’s at each parking space line 5x5IC
Bear Indian crawl around the circle (half way)
Pull ups at park and knee tucks in swings
X10, X8, X6
Bear crawl with shoulder taps at each parking space 5x5IC
Parking lot lieutenant dans
Mary:
LBCs
Reverse LBCs
Australian snow angels
J-Lo’s
Pickle Pounders
Announcements:
Shirt order, cycling returns, check slack
Prayer:
Ponsies dad, 16-bits daughter, 3Alarm surgery, Fram’s M
Great work gents. Always a pleasure to lead such a strong group.
BS out!