PAX of 4 came out to support YHC for my first Q 😬 and for Hangman at The Nest
FNGs: None today. I did wear a new shirt though
Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies
Mosey to the top corner of Falcon.
The Workout:
YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)
At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.
Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)
PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.
Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)
Mosey to the second station.
Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)
Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”
Total workout for this station: 11 guesses = 22 Turkisk Getups
Mosey to the third station.
Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)
Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” 🤷♂️. By this point, PAX were so confused by word choice, they suspected I would use French words 😂. Maybe next time lol
Total workout for this station: 14 guesses = 70 3-count step-ups
Mosey to the fourth station.
Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)
@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.
Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet
Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.
As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.
Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.
Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.
Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow 🐈 throwing up support for @K I T T Y L I T T R.
Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.
Bear Sighting at Town Hall
/in AO Post, Downtown Train/by AbeFNGs: none
Warm Up: Regular mosey loop up around Raleigh St and back. Followed up with SSH x15, Daisy Pickers x10, Imperial Walkers x10, Sir Fazio Arm Circles x10 (forwards/backwards), Seal Claps x10, Overhead Claps x10.
The Workout: Mosied over to the rock pile and got a mediumish rock. Circled up in front of the amphitheatre for part 1.
Curls for the Girls x30, Triceps x30, Ruh Rohs x30. Dropped rocks and jogged around the library.
Rinse and repeat, but this time x20 on the exercises. Jog around the library.
Rinse and repeat with x10 on the exercises.
Returned rocks and mosied up to town hall for part 2.
Town Hall has a nice little courtyard in the back that YHC has always wanted to incorporate. We started with a bear crawl up the ramp. There are three levels. At the top level, we did low slow flutter x30. Middle level was shoulder taps x30. Lower level was WWIIs x30.
Rinse and repeat with another bear crawl up the ramp. Exercises were x20 this round.
Rinse and repeat with one more bear crawl. Exercises were x10 final round.
Mosey back to start.
Mary: Since part 2 included core work, we went straight into some yoga.
Announcements: Brute Squad CSAUP, Oct 16th at Hilltop Needmore.
Emeril’s Envelopes
/in AO Post/by DawgpoundFNGs: Nope
Warm Up:
Circled up:
Bounce
Good Mornings
Spinal Rotations
Arm Circles
The Workout:
Emeril was supposed to have the Q. He is up in New Hampshire. He sent down some envelopes for the workout. We didn’t get through them all. He had some pain in the ass cards. Oh well.
Red drew:5 Waterfalls Each Direction
Dawgpound drew: Around the clock merkins
Red drew: Lunge around the parking lot
Dawgpound drew: Start at 100 Jump Ropes and 10 Turkish Getups. Countdown by even numbers. So 100, 10, 80, 8, 60, 6, 40, 4, 20, 2
Red drew: 200 Merkins between Pax. Well this sucked with just two of us at the workout
Dawg Drew: 3 sets of 10 Reverse Bow Draws
Red drew: 300 Death Marcher between Pax. We ended early for some stretching.
Mary:
Ran out of time
Announcements:
T-Claps (Recognition):
Prayer:
Uturn 8/14
/in U Turn/by DawgpoundEC: Dumbo, Dawgpound, Vasoline, McNugget, Full House, 187, Wild Turkey, Hot Spot, Yogurt, Alpine
FNGs:
Warm Up:
The Workout:
https://onthegomap.com/s/2dbcgteq
Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Ivan 8/13
/in Crazy Ivan/by DawgpoundFNGs: Nope
Warm Up:
Lap around the parking lot
Bounce
Foot Trace
Good mornings
Fazio Arm Circle
The Workout:
We were building a flow. Each Set was done for each arm
5 Rows
1 Row
5 Swings
1 Row
1 Swing
5 Cleans
1 Row
1 Swing
1 Clean
5 Thrusters
1 Row
1 Swing
1 Clean
1 Thruster
5 Lunge
1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
5 Press
1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
5 Side Bends with 1 Press
We then built down the flow. We did 10 reps each side. So one rep looked like the following
1 Row
1 Swing
1 Clean
1 Thruster
1 Lunge
1 Press
1 Side Bend
1 Side Press
1 UnSide Bend
1 Press
1 Stand up from Lunge
1 Thruster
1 Clean
1 Swing
1 Row
3 Rounds of the following:
10 Lawnmower rows
10 Bobbity to Bobbity
Mary:
LBC
Feet and Legs straight up. Right Foot Left hand down. Switch
Homer to marge
Announcements:
T-Claps (Recognition):
Prayer:
Tiger Blood 8/12
/in Speed Racer/by DawgpoundFNGs: Nope
Warm Up:
Ran to the track and did one lap around the track
Leg Swings Across the body
Leg Swings Front to back
Tiger Claws
The Workout:
800 Meters at 10K pace
400 Meter Recovery — Repeat 800K
200 Meter Fast Pace
200 Meter Recovery — Repeat 200K 6 times if you are slow 8 times if you are fast
800 Meters at 10K pace
400 Meter Recovery — Repeat 800K
Mary:
Job back to the cars for some stretching
Running Stretch and Hamstring Stretch
Announcements:
T-Claps (Recognition):
Prayer:
Caveman 8/10
/in AO Post/by DawgpoundEC: Emeril, Red, Yoshi
FNGs: Nope
Warm Up:
A lap around the track and then circled up for the following.
Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Neck Stretch
The Workout:
One corner of the track was mace exercises. The other corner was core exercises.
Mace Exercises:
5 Each Leg Kurtsy Squats
5 Each direction Waterfalls
5 Each Leg Deadlift to Straight Leg Deadlift
5 Bow Draw Rotation from Front to Back
5 Death Marchs
5 360s Each Direction
Run to the core corner
Round 1 and 3 of Core
Legs 6 inches with LBCs
Knees to the side
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Supermans
Round 2 and 4 of Core
Legs holding six inches swings legs across each other
Legs straight with hands up in the air. Bring legs to hands
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Bridges
Run to the mace corner. Repeat for four rounds
Mary:
Some Stretching was done
Announcements:
T-Claps (Recognition):
Prayer:
5 miles was had by all
/in Tequila Sunrise/by 16-bitFNGs:
None
Warm Up:
SSH x10
Frankenstein x10
Daisy Pickers x10
Windmills x10
Butt Kickers x10
The Workout:
We ran
Mary:
Various yoga stretching poses
Announcements:
Races up coming
Prayer:
Unspoken
Nice Little Total Body TRX Workout
/in Red October/by GumpBig group of 6 PAX doing some high intensity TRX. A visit from Carpex @Frisco. Great work gentlemen!
FNGs: none
Warm Up: Pigpen led the warmup for both groups
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
Lucy Found New Ground
/in Cletus/by Fanny PackAs promised in the pre- blast, we’d be a traveling circus hitting some hills today. After an EC run where Dahmer joined us for a bit, we saw Flojoe and Poopeater pull in the parking lot. After YHC asked if Poopeater was good for a field trip, we rolled on. It was like running through soup this morning, but Poopeater found some new lawns to fertilize!
FNG’s: None, otherwise YHC wouldn’t have done this.
Warm Up: SSH x20 IC, Seal Claps x 19 IC, Imperial Walkers x 7 IC, Hillbillies x 7 IC. Let’s go!
The Workout: The basic path was and out and back down Elm Street with a right turn up Library Hill and back again. Between 2-2.5 miles were logged by the PAX on our journey today. We stoppped along the way at various locales doing Hand Release merkins x 15, then Hand Release Merkins x 25, Prisoner Squats x 30, Monkey Humpers x 20 IC, Shoulder Taps x 30 IC, then Squat Jumps x 15. When we got to the traffic circle on Library Hill, we bearcrawled the circle, followed by fast-feet on the circle. The return trip basically saw the PAX stop at the same places and doing the same aforementioned exercises.
Mary: LBCs x30 IC, Homer to Marge x20 IC, WW1 x 15. Plank and Pigeon stretch, then a 2 minute Have a Nice Day… I mean lay on the ground and look up and shut up… if you are like YHC… somebody has to force you to stop for a minute or two.
Announcements: Derek Davis 5k Aug. 21, Travis Manion 5K 9/12, Brute CSAUP Oct 16th.
T-Claps (Recognition):
Prayer: Cancun and wife with job opportunities, unspoken. YHC took us out in the ball of sweat. Now… can it cool down please!
Hangman at the Nest 8/10/2021, or “Can I buy a vowel?”
/in The Nest/by Kitty LitterPAX of 4 came out to support YHC for my first Q 😬 and for Hangman at The Nest
FNGs: None today. I did wear a new shirt though
Warm Up: Quick lap around the parking lot, SSH, Willy Mays Hayes, Sir Fazio Arm Circles (forward and backward), Imperial Walkers, Hillbillies
Mosey to the top corner of Falcon.
The Workout:
YHC had set up Hangman stations at each of the 4 corners of Falcon Park and an additional station in the courtyard of the middle school campus. (Shoutout to my lovely M who helped me laminate a few sheets of poster board in case there was rain/heavy dew in the gloom.)
At each station, PAX took turns guessing the letters in my chosen word for that station. For each guess (correct or incorrect), PAX completed an exercise. They had 5 “free” incorrect letter guesses; on the 6th incorrect letter guess, they/we incurred the penalty exercise.
Top corner of Falcon:
Each guess = 10 SC squats
Penalty workout = 25 Monkey Humpers in cadence (averted)
PAX learned quickly that YHC’s career as a writer and editor was going to be trouble. I had revealed that all the words had something in common, and @Pikachu’s discovery that all the words were adjectives was a big breakthrough in that it ensured “o-u-s” were good guesses at each station.
Total workout for this station: 13 guesses = 130 squats
(ok, in retrospect, I see why I was hurting this week…)
Mosey to the second station.
Academy corner of Falcon:
Each guess = 2 Turkish Getups
Penalty workout = Alphabet (averted)
Went with a word that is close to many PAX’s hearts. This is the only word that PAX recognized as being part of the English language. Props to @Finkle for guessing the “F.”
Total workout for this station: 11 guesses = 22 Turkisk Getups
Mosey to the third station.
Academy and Ennis corner by school:
Each guess = 5 3-count step-ups on the wall (alternating legs with each set)
Penalty workout = Wall Worm (PAX would be in Urkin position on the wall and inch their way to the staircase down the street) (averted)
Picked my penalty workout for this station to align with the meaning of this word. Shoutout to @Finkle for guessing the “X” 🤷♂️. By this point, PAX were so confused by word choice, they suspected I would use French words 😂. Maybe next time lol
Total workout for this station: 14 guesses = 70 3-count step-ups
Mosey to the fourth station.
Courtyard:
Each guess = 10 LBCs
Penalty workout = 10 World War IIs; Alphabet (couldn’t dodge this one)
@Pikachu’s first trip to the courtyard, he said. YHC confession: had to look this word up on my trusty cheat sheet to make sure I remembered how to spell it. I also don’t recall how close PAX were to guessing the word before they hit 6 incorrect guesses. I think they had guessed 4 or 5 times. Also worth mentioning (to whom, I’m not sure) is that the clock was ticking by this point (6:10 or so). YHC modified this station so that we would get a slight Mary workout in.
Total workout for this station: ~10 guesses = 100 LBCs, 10 WWIIs, and Alphabet
Ennis and Falcon corner:
Didn’t get to this corner. The word was going to be ARSENIOUS. Passed it on the walk back to the parking lot.
As we were walking back, YHC asked PAX if they had figured out the theme among all the words. Someone guessed that they were all adjectives, which is correct but not what I had in mind.
Each of the words contains all 5 vowels in order: A E I O U. For the total geeks like me, here’s a post that I used for inspiration. Also, shoutout to aspiring/unwitting FNG Craig who first used the word “abstemious” with me the week before, which started me down the rabbit trail that ended with this workout.
Would definitely recommend this format for a workout. PAX enjoyed themselves, scratched their heads, and learned several words they’ll never use again. One recommendation for future application: add a time limit for how long PAX can take to guess. This will keep the pace of the workout fast and allow you to get through all the stations and Mary.
Mary: Had to modify and cut short due to time: LBCs, WWIIs, and Alphabet
Announcements: Several runs and CSAUPs coming up
T-Claps (Recognition): Appreciate dudes coming out to support my first Q. Good work, all. Shoutout to the cat whose ear-curdling howls while we were standing at the top corner assured us it was either the best morning in a while or one of the worst. Perhaps it was just a fellow 🐈 throwing up support for @K I T T Y L I T T R.
Prayer: @Gamecock’s new job; that God would continue to give us the strength to lead and love our families well. Let’s get it.