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Masons in Training

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

FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills

The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.

Following the warmup, each PAX was given two bricks to care for for the remainder of the workout. 

PAX cusacked from the parking lot to the near corner of the soccer field track. 

  • 25 Bench presses in cadence
  • 20 manmakers in cadence
    • Right Hand Row, Left Hand Row, Merkin Down, Merkin Up
  • Dying Cockroach

PAX then bear crawled with their bricks to the first field light pole.

  • 20 bent over flys IC
  • 20 CFG IC
  • 20 Tricep Extensions
  • Big Boy Situps

PAX Traveled with arms at 90 deg in front to the next light pole

  • 20 Bus Drivers IC
  • 20 Deadlifts IC
  • 20 Hammer Curls IC

PAX bear crawled to the mid-point of the far parking lot

  • 20 calf raises
  • 20 gunslingers
  • Partner wheelbarrows to the opposite side of the parking lot – switch
    • Wheel PAX transports bricks

Cusack to the next corner of the field

  • 10 manmakers in cadence
  • 10 dying cockroach
  • 10 bent over flys

Bear Crawl to the next light pole

  • 20 CFG IC
  • 20 Tricep Extensions
  • 20 Deadlifts IC
  • 20 Big boy situps

90 deg carry to the picnic shelter

  • Side shuffle preachers chair
  • 15 set ups per leg
  • 1 min of punches

Cusack to the flag

Mary: None

Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember. 

Lt Dan

No Legs and Two Big Balls

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

FNGs: None

Warm Up: SSH, Arm Circles, Some Clapping

The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.  

Tabata style workout, 45on/15off, AMRAP all exericises:

2 rounds:

  • Chest Press
  • Overhead Raises
  • Dying Cockroach
  • Hex Press
  • American Hammers

15 merkins after each round

PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers

2 rounds:

  • Curls for the girls
  • Halos
  • Weighted WWIs
  • Overhead Press
  • Dips

15 merkins after each round

Second round of group american hammers

1 round:

  • Rows
  • Plank
  • Standing Dead Lift
  • Shoulder Shrug
  • Low slow flutter

15 merkins

Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement. 

1000007790

Cozy Bed Season

/in /QIC:
PAX: , ,

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps

The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.

We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.

Indian-run around the soccer field back to start.

Mary: Popcorn Mary, twice around.

Announcements: Holly Fest sign up, learn CPR

Prayer: Clunker’s daughter, Davis’s family

Some football. Some rocks

/in /QIC:
PAX: , , , ,

FNGs: None

Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap

The Workout:
Football Passes. 3 Rounds 

Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.

Rock Work: Big Rock 3 rounds

Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra

Two Small Rocks 3 rounds 

Curls, Triceps, Alternating Lateral Raises

 

Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence 

some stretches 

An EMOM morning

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

FNGs: None

Warm Up:

Bounce

Spinal Rotations

Good Morning

WMH

Arm Circles

Seal and Overhead Clap

The Workout:

Cinco Tres Workout : 5 exercises , 3 reps each.

10 min EMOM

R one minute then L one minute

Single Arm Swing

Single Hang Clean

Single Squat

Single Straight Press

Single Reverse Drop Lunge

Mosey one lap in parking lot

10 min EMOM

R & L

Snatch

Row

Snatch

Renegade Row

Merkin on Bell

Mosey one lap in parking lot

FINISHER

5 min EMOM

4x

Curls

Triceps

Ground Pounder

Burpees

Mary

LBC, FM, H2M, Lower Back Stretches

Announcements: Celebrate FV sign up. See slack

 T-Claps (Recognition):

Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother

No Legs

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

FNGs: Wild Bill – Coverstory FIL

Warm Up: SSH, Windmills, Seal Claps, Overhead Claps

The Workout:

Thang #1:

PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.

Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.

 

Intermission:

7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total

 

Thang #2:

Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1

Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach

 

Finisher:

12 reps of pull through merkins, 12 reps of Halos

10 reps + 10 reps

8,8,6,6,4,4,2,2 – Have a nice day!

 

Mary: Naaa

Announcements: nope

T-Claps (Recognition): nope

Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.

There and Back Again

/in /QIC:
PAX: , ,

With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time.  Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom

FNGs: Nope

Warm Up:

Frankenstein x10 IC

Windmill x10 IC

Daisy Pickers x10 IC

Willie Mays Hayes x10 IC

Butt Kickers x10 IC

The Workout:

We moseyed to the top of the greenway to get instructions.  We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time.  The instructions were simple, run to light posts and do an exercise.  Repeat until we hit the bottom and then rinse and repeat all the way back up.  The exercises were:

Squats x20

LBC x15

Reverse Lunge x10

Heel Taps x20

Forward Lunge x10

Imperial Walkers x20

No Surrender x10

Hillbillies x20

At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.

Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises.  We then headed to back towards our cars for…

Mary:

Sleeping Hillbillies x10 IC each side

Hello Dolly x10 IC

Homer to Marge x10 IC

Announcements:

IPC continues tomorrow at Sheepdog.  Sounds like it’ll be a doosey.

Prayer:

Pothole’s back issues and also him leaving for training for four weeks.  Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.

YHC is having surgery to repair a torn bicep on Monday.  Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own

 

Honored to lead.  I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular.  I miss these mornings.

 

010000

Five Year Anniversary Q

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

FNGs: None

Warm Up: Arm Circles, GM, Mosey to Soccer Field Parking Lot

The Workout: Football Mascot Merkin Workout utilizing scores from last week’s games.  

NCSU’s Tuffy – Merkins (+alternate exercise)

7 (tempo squatsx10), 10 (pulse squats), 17 (lungesx10), 24 (mosey to picnic shelter)

UNC’s Rameses

7(People’s chair 5 count each PAX), 10 (BTTW in cadence to 10), 17 (People’s), 24 (BTTW), 31 Urkins (Mosey to rock pile)

Duke’s Blue Devil

3 (curls & rows x10), 6 (curls&rows), 13 (curls&rows), 21 rock presses (curls and rows), 28 rock presses (curls and rows)

Mary: Around the circle name an ab exercise & closed off with some stretching. 

Prayer: Prayer for PAX’s injured and struggling with illness.  Pray for all PAX BRR. 

Yeehaw’n through 1985

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

FNGs: none

Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles

The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did. 

Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great. 

In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.

Mary: covered in the third tabata set

Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.

T-Claps (Recognition): none specifically

Prayer: P.S.I. and family for safe travels

Sweaty Sevens

/in /QIC:
PAX: , , ,

FNGs: Nada

Warm Up:

-mosey around the parking lot

-circle up for SSH, windmills, Seal Claps, and Merkins

-Slowly move down the parking lot with high knees, butt kickers, and karaoke  with squats and mountain climbers mixed in

The Workout: THANG #1

Lucky 7’s with cinderblock coupons

-7 rounds

-7 reps per exercise

-RutRows, Forward Lunges (both legs =1), ground pounders

 

THANG #2

Partner work with cinder coupons

-150 offset merkins

-150 weighted dying cockroach

-150 chest press

Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running

“Cool Down” lap after Thang 2

Mary:

Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders

Prayer:

@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days.