FNGs: Not Here
Warm Up:
The Workout:
Partner up for a DORA – 100 overhead press IC, 200 American Hammers, 300 Squats
Timer was other guy running up and down the bleachers at all stairwells
Nipplers
Mozy to half wall
Earkins, Derkins, Dips
Mary:
WW2s
Homer2Marge
Pickle Pounders
Ankle Grabbers
Prayer:
FRAMs Mother In Law
FNGs: None
Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH
The Workout:
Circuit 1: 10 count in cadence, rotate to your left after each exercise. 2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat
Circuit 2: Learned each exercise together. Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;
Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey.
Mary: Some stretches
Announcements: Sign up to help with HollyFest
Prayer: Lots of silent requests.
FNGs: none
Warm Up: SSH, Good Morning, Fazzio Arm Circles F/R, Windmill, Imperial Walkers
The Workout: Simple 7’s – Make 7 laps around Ting with stops at the top of the ramp and basketball court. At each stop PAX perform 7 hand release merkins and 7 Freddie Mercury’s IC.
Mary: Homer to Marge, Low slow flutter and LBC
Announcements: CPR class
T-Claps (Recognition): All PAX posting on a Monday morning!
Prayer: unspoken
FNGs: Nada
Warm Up:
Good Mornings, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps
Moseyed to other end of parking lot, then Imperial Walkers, Daisy Pickers, Squatted Moroccans
The Workout:
PAX moseyed down Sunset Lake to Sunrise UMC. There we completed the following:
Round 1: Irkins x 20, Dips x 20, Bulgarian Split squats x 20 each leg. We completed two sets of these.
Round 2: Partner DORA – 100 squats, 200 LBCs, 300 merkins…that’s right…300 merkins. Partner ran to the other end of the Sunrise UMC parking lot and returned, then switched. We got through about 275 of the merkins before YHC called it before I merlot’d…
Round 3: PAX moseyed to far end of the Sunrise lot and grabbed medium/large rocks. We completed Ruh-Rohs, Curls for the Girls, Skullcrushers, and Overhead Press.
PAX moseyed from Sunrise back to the flag. YHC again thought he’d merlot…nothing like wrecking yourself on your own Q.
Mary:
Not much time for Mary but we did squeeze in Box Cutters, Homer to Marge, Heel Taps, Freddie Mercury.
Announcements:
Sign up for Hollyfest, CPR class, know where AEDs are if you are Q’ing somewhere…reminder re: Chipper in Carpex.
T-Claps (Recognition):
T-Claps to all PAX for pushing their limits this morning in the dense fog. Twas thick.
Prayer:
Bleeder’s daughter, sick/injured PAX. YHC took us out.
PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park. @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises. 11s with mountain climbers and Angle grinders. The Angle Grinders were a real crowd pleaser. Then a mini-dora with no running. Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston. @Finkle’s wife work issues.
Warm Up: FRAM and Sunshine for EC. SSH, Good morning, Daisy pickers, Hillbillies, Sir Fazio, Seal claps
The Workout: Had I consulted my calendar, which had me running 22 miles just two days ago, I wouldn’t have signed up to Q today. But I didn’t, so I did.
Then in a very adult manner of dealing with life, I tried to ignore it, hoping it would go away, so I could get another day of rest. But it didn’t, so I couldn’t.
So, up & at ’em. Having only a vague template in my head of what to do, I, as Sprinkler so succinctly foretold “bullshitted my way through this workout”, and it formed into this:
7’s on the “hill” of burpees and squats. That was it for legs. After that we just ran around in a disorderly pattern, making periodic stops for sets of non-leg exercises. Dips on the picnic tables, WWIIs, merkins, balls to the wall, Carolina Dry Docks.
We got in at least three sets of each (I think), with variations of merkins (derkins on the bleachers, diamond & wide grip) and dips (alternating raised leg), but did get 4 sets of WWIIs just because I decided to hit 100 reps for some reason.
Mary: A P90X favorite, Downward Dog Crunches (DD position, raise right leg, swing it to touch right elbow for 4 count, return. Raise right leg, swing it to forehead for 4 count, return, then swing right leg to left elbow for 4 count – repeat other leg). Then we did some kind of toe touch things until time expired. Good stuff.
Prayers: Fire Chief Tony, battling stomach cancer; FRAM’s coworker Mike, in a car accident.
Announcements: T-Claps (Recognition): Prayer:
Just like Vince Vaughn I spent the last week out of the gloom and eating a ton. This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation. 11 men came out in support.
FNGs: nada
Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs
The Workout:
In the parking lot next to the book return
At the community center stage – alternating with a partner
From the bottom of Library Hill – Sprint to the top
From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop
Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs
Announcements:
T-Claps (Recognition):
Prayer:
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout: I’m calling this one the “Horse Shoe” – Working on an oval-shaped stretch of parking lot, starting at 1 side of the back end of the “horse shoe” we did 10 squats. We ran up to the front of the “horse shoe” where we did 10 burpees. Next, we ran down to the other back end of the horse shoe where we did 10 Carolina Dry Docks. Back up to the top of the horse shoe to do now 9 burpees. This continued until we got down to 1 burpeee at the top of the horse shoe.
Next, we did numerous sets of 10 step ups and 10 dips until morale improved.
Lastly, we round robin’ed between merkins, big boy sit-ups, and bear crawling (bear crawler dictated the exercise change).
Mary: low slow flutters, LBCs, reverse LBCs, Homer to Marge, Pickle Pounders, American Hammers
Announcements:Holly Fest
T-Claps (Recognition):
Prayer: Prayers up for our children growing up in this crazy world, voting season, and praying for my brother-in-law’s father suffering with pancreatic cancer.
FNGs: none
Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling