No Missed Stops

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FNGs: None

The Workout:

Ā 

5 PAX showed up to Downtown Train, where we took a tour around town with some luggage and took turns porting the coupons.

Station 1:

Standard Warmup – SSH, GM, SF, Daisy Pickers, WMH, Merkins, Penalty Burpees

Station 2:

Wall Sits while each pax took turns doing 20 Calf Raises 80# sandbag x 2 Rounds

Station 3:

Dips while each Pax ran the triple step 60# SB

Reverse Lunges while each Pax ran the triple steps 60# SB

Station 4:

Pull ups while each Pax completed 10 WWIII 40#SB

Plank while each Pax completed 10 WWIII 50#SB

Station 5:

COT at the Flag

Great work Ponzi P.S.I. , Stovepipe , Harry Caray , and YHC

šŸ„œ

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Q, party of 1, went to see the šŸ„œNutcracker, but was the only nut in attendance

A good thing, because the Q was sore from Banana Seat ā€˜s murph yesterday, so an easy mosey around the school was sufficient! Have a great one

Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero WodĀ 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge.Ā 

More Mutiny Murph Prep

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Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles

Mosey down to playground
Run up to circle near shelter and back
5 rds – 5 pull ups, 10 push ups, 15 squats
Run
4 rds
Run
3 rds
Run
2 rds
Run
1 rd

Mosey to shelter for Mary stretches

Nice jobs PAX.
BS out!

7 of 7 at Disney

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Warm Up: 22 Rps of SSH, Windmills and FrankesteinsĀ 

The Workout:

7 Reps of the Following for 7 rounds

Squats

Merkins

LBC’s

Lunges

Burpees

Pull-Ups

V-ups

Mary:Ā Finished with some StretchingĀ 

Announcements: Ruck Raffle to raise funds for the Qem challenge

Closed in COT

Ā 

Basketball Dropouts

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FNGs:none

Warm Up: good mornings, ssh, willy mays hays, sir fazio, overhead claps, squats

The Workout:

We moseyed over to the ramp at Ting. Started with 10 wwi, 10 wwii and 10 in cadence low slow flutter.

Ramp sprint at 50%
10 dips / 10 urkins / 10 durkins

Run down the ramp

20 wwi / 20 wwii / 20 slow slow flutter

Ramp sprint at 50%
20 dips / 20 urkins / 20 durkins

run down the ramp

The original plan was knockout or a small pax v pax but with only 3 pax including the Q we switched to a few games of HORSE with each PAX calling out a penalty exercise. We quickly realized our basketball skills need improvement.

Mary: light stretching

Announcements: none

T-Claps (Recognition):

Prayer: UTIā€™s dad

Pro AM at the Groundpunder

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FNGs:None

Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags.
SSH, Frankensteinā€™s, good mornings, imperial March to a sumo squat, plan, cold and squad hold while mission statement and principles were said.

The Workout: mosey the rock pile, carry 2x 40 pound bags and 260 pound bag bags. Grab a rock if you didnā€™t have a bag. Throughout the course of the main event, we picked frisbee targets that one pack through and counted the number of throws to hit target. That rep count was either Burpeeā€˜s squats or Merkins in rotating fashion. We circled through the pax twice and had a lot of laughs while throwing.Ā 
final hole closest to pin varying exercise exercises Ausfart killed it one throw 5 foot away.

Mary: plank, American Hammers, In-Outs

Announcements: Q all challenge

T-Claps (Recognition): pumpkin spice daughter graduated with masters, Farva family about to have baby

Prayer: cancer in friends, health and upcoming surgeries for so crates, the Evans family losing their father.Ā 

pearlMarin Tulard

Good Ol’ String O’ Pearls

/in /by

Weather: 47Ā°, about perfect

FNGs: nada

Warm Up: SSH, Good Mornings, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: String of pearls. Probably because of my ADHD but I love this workout. You’re always seeing something new. The way it works is you run a bit, stop for an exercise and then carry on. Run, exercise, run, exercise.

Exercises covered were all the favorites. Merkins, squats, lunge walk, dips, bulgarian squat. We made our way from Womble through downtown and back, covering about 1.6 miles.

Mary: popcorn Mary

Announcements: 2nd Friday 2nd F lunch tomorrow

Dang It, You Showed Up

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3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary

Singing in the Rain

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FNGs: none

Warm Up: good morning, ssh, imperial walkers, hill billies, sir fazio, merkins

The Workout: The rain changed my initial plans but we persevered with a 4 corners arm / legs workout.
1 stop – forward run to our first stop for 20 prisoner squats

2 stop – side shuffle to second stop for 20 kevin harts

3 stop – backward run to third stop for fast feet / toe taps in cadence for 20

4 stop – side shuffle for fourth stop for 20 lunges

repeat but increased reps to 30

repeat but switched to carolina dry docks and mountain climbers.

We returned to the front of Oasis for people chairs and walls balls for two rounds. We had 15 mins left so I asked Six Inch and Best in Show for their ā€œfavoriteā€ core exercises. We agreed on american hammer, box cutters, wwii and side planks for 45 on 15 rest for 3 rounds.

Mary: none

Announcements: Murph on Memorial Day, signup for Holly Springs volunteer hours

T-Claps (Recognition):

Prayer: sick or injured PAX