Ground Pounder 5/6/2023

/in /QIC:
PAX: , , , , , , ,

FNGs: None

Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others

The Workout: First half: Rocks.  Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder.  Core work on your six.  Second set of exercises above.  More core work with a plank focus. Second half: Frisbee Golf.  3 holes of frisbee golf with 15 x merkins before each through.  Exercise on the next hole was 15 x squats.  Next hole was star jumps.

Mary: No time for Mary since our golf game went long. 

Sandy Sledge in the Yard

/in /QIC:
PAX: , ,

FNGs: None

Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s. 

The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.   

Mary: Cross leg Crunch, HTM, Combine exercises.

Announcements: See Slack 

T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King 

Prayer: Unspoken

 

Recruta_zero_03

Making Beetle Bailey Proud

/in /QIC:
PAX: , , , , , ,

FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.

Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:

  • sumo squat w/ rock
  • overhead press w/ rock
  • ruh rohs w/ rock
  • hand release merkin
  • plank
  • sprint to the end of the parking lot, mosey back

Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.

Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.

Mary: Popcorn Mary followed by some yoga / stretching.

Announcements: F3 South Wake picnic, Memorial Day Murph

T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!

Prayer: any injured PAX

radar-check-radar-for-someone-who-cares

The Hunt for the Next R4TJ Site Q

/in /QIC:
PAX: , , , , , ,

FNGs: Nada

Warm Up: Also No

The Workout:

https://connect.garmin.com/modern/course/158351375

Mary: Still No

Announcements:  R4TJ site Q WANTED

Starting a portable toilet business Tips - T BLUSTAR

T-Claps (Recognition):  Happy Birthday 3 ALARM!

Prayer:  Yoshi’s friend Christian, had a medical issue while out of the country.  Made it back but still getting checked out.

UvU DORA at DTT

/in /QIC:
PAX: , ,

FNGs: Nope

Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps

Moseyed to far end of parking deck.

The Workout:

A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.

After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.

Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.

Mosey back to flag.

Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.

Announcements: Davis (3-Alarm) birthday coming up

T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.

Prayer: Boucher’s friend John who lost his dad to cancer

YHC took us out.