Not many fan favorites

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YHC preblasted some track and field type activities this morning at TBD. To much disappointment there was no javelin.

FNGs: None this morning
Warm Up: Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal claps, Overhead claps, Moroccan Night clubs, and some modified SSH where you only brought the arms half-way down
The Workout: The original plan was for a merkin mile but was modified to merkin 1/2 mile or slightly more than 1 loop around the soccer complex. Finished at the pavillion. In the ampitheater. did some sets of preacher chairs, balls to the wall, and single leg box jumps (modification was a step-up). Mosey to the rock pile for Jack Webb-Shot Put-Bear Crawls. 1 merkin/3 over head press with the rock about 16lbs (weight of a shot put). After the overhead press Pax would shot put the rock then bear crawl to it. Continued all the way to 10 merkins/30 overhead press. Mosey back to the pavillion. The hardest race is the 800m. So we did about a 600m run at our best pace. Made the U at the soccer field then picked up the 6. In the grass area by the tennis court Pax did burpee triple jump. You can figure this out on your own.
Mary: Some abs and some Skidmark typical plank holds.
Announcements: May Challenge
T-Claps (Recognition): Tetanus birthday today
Prayer: ShamWow hopefully on the mend, Family of little girl in Garner killed by Dog, Strategry’s daughter trying to get into NC State

Single, Double, Triple

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FNGs: none

PAX:  @Martini, @Norm, @Finkle, @K I T T Y L I T T R
Warm Up: Mosey around the park track, in cadence SSH, Good Mornings, Daisy Pickers, Imperial Walkers, Hillbillies, tricep/shoulder stretches
The Workout: We went down to the ball park and did 5 rounds of singles, doubles, and triples.  Each Pax took turns being the batter and calling out single, double, or triple then pulled randomly that amount of exercises out of the hat.  If they called a double and drew diamond merkins and squats, then the batter would run, crab walked, bear crawled or lunge walked around the bases twice  and the other players were left at home plate doing diamond merkins for the first lap around the bases and then squats for the second time around.  We did 5 rounds of this and that took us to the end of Mary.
Mary: incorporated into the Main Event
Announcements: Saturday morning AO for running at Flemming Loop Park, SIHP June 12th
T-Claps (Recognition):
Prayer: @Martini’s shoulders, @Finkle’s friend of the family Ashton, @Fumunga and 2.0, @Norm’s wife going out of town for funeral.

Cackling and Clucking on the Yard

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There are some PAX (POTS) that simply shut down the mumblechatter with burpees. YHC can typically deal with some mumblechatter during the warm ups or even Mary at some point…during the workout…nah. Those that were, according to POTS cackling and clucking (you know who you are) put in some reasonable work on the Yard this morning, so the guest Warden didn’t punish. Apparently, the pain stations equipped with many types of coupons were enough anyways…13 men…a record for Prison Yard…did the crimes and did the time at Hilltop Needmore Prison today.

FNGs: no fresh meat on the Yard today!
Warm Up: After a quick set-up with the help of the inmates, we ran a quick mosey loop followed by SSH x30 IC, Windmills x10 IC, Sir Fazio’s F/R x 12 IC, Frankensteins x10 IC, Standard Merkins x 20.
The Workout: The timer was two men, flipping the large tractor tire up the hill and carrying back to the bottom. Each man flipped up the hill once. During this, the PAX took part in various pain stations including: Kettlebell Swings, Plank Pull Throughs, Steel Mace Warrior Squats, Railroad Iron Bench Press, Pain Stick Squat, Pain Stick Curl, Pain Stick Press, Partner Pain Stick Squat and Press, Tractor Weight Shoulder Shrug, Farmers Carry with the Tractor Weights and Diamond Merkins, 4 cones for a side shuffle Burpee routine. All prisoners got to play with the toys multiple times.
Mary: Put the coupons away, followed by LSF x30 IC and LBC’s x30 IC.
Announcements: May Main Event…only two more days to sign up. Bed build info on Slack. Breach will Q a Travis Mannion workout Thursday at Tiger Blood.
T-Claps (Recognition): Lots of EC this morning…LED, Breach, FRAM, Nemo, Mookie, Deadbolt. Nemo’s first time on the Yard…looked like he’d done time before….good work!
Prayer: Shamwow! injury and hopes he or all injured PAX can get back after it! Motor Boatin’ a prayer of thanks for the accountability. Breach took us out including the moment of silence for our military and first responders on the front lines. Honored to lead this strong group this morning!

How many Monkey Humpers?

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FNGs:none
Warm Up:SSHx20
The Workout:Round 1 at Goodwill: Dora with suicides – 100 Merkins, 200 Star Jumps, 300 Monkey Humpers IC.  Round 2 on the hill: 3 sets of crunches with partners doing bear crawl up, crawl bear down, backward crab walk up, forward crab walk down, bull frog up and down hill.  Round 3 in the court: shoulder tapsx20IC with partner doing preachers chair, mountain climbersx20IC with partner doing BTTW.

Mary: Ab blast
Announcements:none
T-Claps (Recognition):Halfway House – great to see you out!
Prayer: Wallaby’s wife, Sham-Wow, Brexit surgery, 16Bit recovery

Single PAX at Red October for Kettlebells

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PAX:

FNGs: none
Warm Up:  Fonzie led Mutiny PAX around the gym stopping to do SSH, Good AM, Daisy Pickers, HB, IW….
The Workout:  Turned on Pandora, rolled out the yoga mat and grabbed my kettlebell.  Conducted three rotations and the rinsed and repeated.  Exercises included 25 swings, 20 nipplers, 10 halos (L/R), midget love handles, upright rows, step ups, lawn mowers, straight arm curls, box cutters/6 inches with bell above chest, bus drivers…  Cooled down with yoga stretches including DD, Cobra, Chair, Pigeon
Mary:  Joined Mutiny PAX for H2M. PP, LBC
Announcements:  Mutiny next week;
T-Claps (Recognition):
Prayer:  Gump, UNSPOKEN, neighbor killed in motorcycle accident.  Fonzie took us out.  Honored to lead.

TRX at Red October (4/19/21)

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FNGs: None
Warm Up:  Warmed up with Mutiny PAX
The Workout:  Gump and Dauber hung the TRX straps at the shelter and went to work on triceps, biceps, shoulders, legs, hips, etc.  Multiple exercises in 10 reps repeated 4X.  Exercises included single leg squats, tricep extensions, side extensions, curls….
Mary:  Joined Mutiny for some core.
Announcements:  Vicious Cycle on Wednesday.
T-Claps (Recognition):
Prayer:  For our country, first responders, students  Honored to do-lead.  Dauber

Funny – day after both of us felt wicked sore working different parts/muscles with the bands.

Jockeying for Position

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There are certain AO’s where you just know there’s a better than fair chance there will be Indian Runs. Paradise City is one of them. All of us have been doing Indian Runs long enough to know what it’s like when you are unequally matched for speed in your line. Speaking as one no longer in the Clydesdale weight class, but still in the speed class…I know. During the Gloom circle this morning, several PAX asked lots of questions and tried to choose sides to show who they’d rather be with if we did this….In the end, I’d say we were all out of luck. You get what you get and you don’t pitch a fit…though Emeril tried to and got caught.

FNGs: None
Warm Up: Mosey around the upper loop soccer fields stopping at various points. At the bottom of the ramp it was SSH x 30, Good Mornings x10, Sir Fazios x 6. Then…to many groans of disapproval…a bear crawl up the full length of the ramp as a tribute to Pikachu  and his affinity for bear crawls. We moved together on the mosey down to tennis court corner where we did Imperial Walkers x 10, and Hillbillies x10. PAX were instructed to grab some rocks from the drainage pit and leave them there for later work. Some comments of surprise from the PAX as Paradise City is not known for it’s use of rocks. Many rocks were noted to be small…not the greatest rock pit, but every Q should try something new. Finished our mosey down to the guardrail for some Windmills x 10 IC.
The Workout: PAX counted off by two’s and formed two Indian Run lines going in opposite directions of the same soccer field loop. We would perform 11 reps of 4 exercises at 4 stopping points along the way and decrease by 1 rep with each lap. Bottom of ramp – merkins, top of ramp – step ups/each leg, tennis court corner – Ground Pounders, guardrail – dips. Each worked their way down to at least 7 reps, wrapping up the customary 3 miles almost on the nose.
Mary: LBC’s x20 IC, WW1 x20, LSF’s x20 IC, H2M x 20 IC, Pickle Pounders x20 IC.
Announcements: May Main Event – sign up, all info on Slack. JOCOGA CSAUP – The Iliad…coming up in a few weeks in May, a few of us will head down to support our neighbor region.
T-Claps (Recognition):
Prayer: Fumunga and family with the new 2.0. Wallaby’s M. YHC took us out. Great to lead today!

The Train was Rockin’

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8 PAX took a ride on the Downtown Train to rock pile. Lots of hard work put and good mumblechatter out this morning.

FNGs: nope

Warm Up:
Mosey to rock pile. YHC told PAX to grab a medium size rock. This is obviously up to interpretation after seeing Cancun’s choice.

Cusack to behind library

Warmup exercise of: SSH, windmill, imperial walkers, hillbillies, moroccan night club, seal claps, overhead claps

The Workout:
Tabata time: 3 rounds of 1 minutes exercise with 10 seconds rest
Upper body: curls, rut rows, overhead press

To break up the tabata, PAX slid their rock and bear crawl to rock across parking lot. Cusack back.

Lower body: squats, ground pounder, lunges

Mary:
Tabata continues: 1 minutes exercise with rocks with 10 seconds rest of:
-ww2, boat canoes, American hammers – bad choices, so we modified
-ww2, dying cockroach, homer to marge (rock humpers?)
-ww2 – Q called it at this point due to time and we returned our rocks and back to the flag for COT.

Announcements:
Respect month in May at DTT
JOCOGA CSAUP – sign up

T-Claps (Recognition):
Hasselhoff for making his F3 comeback
Cancun for showing off his huge rock.

Prayer:
Brexit surgery tomorrow
Praise for Crimson cancer test results

MMA skills on display (April 20,2021)

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FNGs: None Warm Up: Onnit-esk warmup exercises The Workout: TIMER: 2x 20 PUNCHES AND 1- KNEES to the Punching Bag. PAX’s rotated Ballistic Curl Overhead Swing (alternate direction) Overhead w […]

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The tale of 2 AOs

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FNGs: None 

4 HIMs posted to GP on a dry cool morning.  YHC brought the music box and joined Shredder at the entrance to Jones to cheer on the Classic runners assuming anyone posting would see us (not the case).  16-bit and Tetanus snuck past us and started the workout led by 16-bit.   Luckily I decided to get some rock work in anyway and ran into these two mid-workout.   

Warm Up: Who needs a warm up? (well turns out I did – hamstrings burning)

The Workout

16-bit and Tetanus started without us and sounded like a good bit of rock work and crabwalks.

All together Circle of Rock: Mosey to the Rock Pile pick a rock.

3 sets of 15x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Rut Rows and Wonder Bras,

2 sets of 15X3  Rock Spanks (with and without consent), Mountain Climbers,  Rock Press, LBCs, American Hammers

1 set of 10x3ct Rockies, Box Cutters, Freddie Mercuries

COT

Announcements:  Sleep in Heavenly Peace postponed to June 12th,  New F3 Challenge starting up soon $10 entry fee.

Prayer Requests: For our country and our leadership, Bernie’s family with mother in-law passing recently. Forceps job situation to improve or change.

BB Continued

Wall of Pain: Shredder and Forceps cont.

3 sets of 10x3ct BTW with a failed attempt at Australian Ass Smackers.

My apologies for failing to realize the race was going to complicate the parking situation this morning.

T-Claps for all those who ran in the Classic – solid F3 showing: John Deer, Dusty, Norm, Abe, Dauber, Breach, Aquaman,