Can’t escape Ole Red

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FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.

 Warm Up: Mission, Disclaimer.  Squat hold. Plank hold for stating the 5 core values.  Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out.  Thank you. 5 burpee penalty for us leaving  Ponzi behind.  Good mornings, SSH, Frankenstiens and SFAC. 

The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo.  Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother!   Carry all the stuff back to the top.  Mosey down to the bottom, 10 Absolutions OYO.  Jog, Sprint, Jog, Sprint back to the top. 

Mary: 50 I/C leg lifts of various heights and speeds.  10 meat gazers for the new guys. To make it weird. 

Announcements: Memorial Day Murph

T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active. 

Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law. 

Cocaine Bear

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Warm Up: good mornings, parking lot mosey, ssh, sir fazio, chinooks, willy maze haze, hillbilly, windmill

The Workout:

PAX moseyed to rock pile to choose their favorite large rock and found a partner. 

The Q demonstrated a cocaine bear crawl and marked 7 parking lot lines as the length of the course. Each group was assigned the task of 150 ground pounders, 150 rut rows, and 150 ww2 while their partner performed a roundtrip of the parking lot course. 

 

Mary:

LBCs, heel taps, homer to marge, pickle pounder, j-lows for 15 rep cadence count .

Used the last 5 mins to stretch / yoga

Announcements:

T-Claps (Recognition):

Prayer: upcoming graduations and wedding plans

FRAM demands a Backblast and Popeye complies

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Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops

The Workout:

Part 1: 3 sets of the following

Copenhagens 10x R&L

Bulgarian split squats 10x R&L

 

Part 2: suicide stack-em’s

A) breakdancers

B) squat hold calve raises

C) Merkins

D) ATG split squats

Mary:

Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips

5 minutes of stretching

Announcements: none

T-Claps (Recognition): none

Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.

Kettlebells and Bear Squares

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FNGs:na Warm Up: 1/2 mile mosey with intermittent stops for hill Billie’s, imperial walkers, Frankenstein, sir Fazio arm circles, home school high fives, step ups The Workout: Cletus crew rolled up on Ceazy Ivan and joined there thang. Kettlebell and coupon circle with 11 stations for 2 rounds. 30 seconds in, 15 seconds rest.
mosey to the tennis courts where PAX spread to each corner. When transitioning from a corner to another tennis court the PAX crawled a bear squares.  Corners were Merkins, side straddle hips, squats and big boy sit-ups. Mary: Picking up cones. Announcements: Everyone shared what they do for a living and encouraged one another to support each other as possible.  T-Claps (Recognition): Prayer: Brian’s surgery, girl recovering from copper head bite, Pittsburgh families effected by tornado and man that feel from the stadium at Pirate’s game

I can’t screw it up if I don’t know what it is.

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FNGs: Notta

Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.

The Workout:

1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.

Mary: Bird dog: (angles, height and core contract) Popeye first time.

Announcements: Road Clean up and why Backblasts are important.

T-Claps (Recognition):

Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter. 

Monkey Humpers and Bear Squares

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FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:

Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.

7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between

Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a

Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations

Murder at Disney

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Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated. 

The Workout:

Stations:

  1. Seated press /Seated Rotations 35lbs
  2. Standing Rotations & Single Arm clean press 65lbs
  3. Weighted Gorilla Squat 25lbs
  4. Sliders bear crawl push (blocks)
  5. Woodsman Chop (block)
  6. SB Burpee
  7. Curls 4 Da Gurls 40lbs
  8. SB Triceps extension 40lbs 
  9. Block pinch in middle.
  10. Block toe touch

Murder bunnies is timer.  80lbs and (block) one halfway. Run to sideline grab opposite.

Mary: Carry Coupons back to circle

Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog

T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy

Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law