FNGs:
None
Warm Up:
Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.
The Workout:
26 PAX this morning for a crisp April morning game of UFO. We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha. Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.
Mary:
Cleanup of the field
Announcements:
@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve. For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step. Without it, the “Plant” will die.
T-Claps (Recognition):
Good Work to those that stuck around to complete the #corechallenge Day 6.
Prayer:
Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health. Our leaders and soldiers on the frontline
kB WOD and CC
/in Crazy Ivan/by Banana Seat5 HIM at Crazy Ivan
Warm ups
GM
SSH
Arm circles
Squats
4 exercises
Reps per rd 40-30-20-10
Short run after each rd
1-thrusters
2-alt snatches
3-step back lunges
4-American swings
Max burpees over kb when completed
Core challenge started at 0600
COT (stretched while going through)
Prayers around the circle for each PAX
YHC took us out
Nice work today men!
BS out
Kenny’s Tombstone
/in Kennys Grave/by Flip PhoneFNGs:
None
Warm Up:
Standard Warmup, No Penalty Burpees required in the Quay.
The Workout:
7 stations x 3 Rounds
85lb curls
timer mosey around the pavilion
135lb Deadlift
50lb weighted merkins
60lb WWIII
20lb Nut crusher
80lb Squats
165lb Tombstone
Mary:
None we ran out of time
Announcements:
#corechallenge and many others
T-Claps (Recognition):
All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag.
Prayer:
The Fox Family, and other PAX family dealing with illness. PAX that may be dealing with potential hardships in many aspects personal, financial, professional.
N.O. Multiples of Seven
/in Noise Ordinance/by Yogurt5:30:30 Start; Warm up: GMs, mosey around parking lot to get blood flowing, up/up/down/down moving sideways down curbs, penalty burpees for Boss Hog not showing; taste of our four main event exercises.
Main Event: Four corners of multiples of seven reps (7, 14, 21): burpees, lunges, Turkish get-ups, and squats. PAX took turns with a Farmer’s carry of 25 lb dumbbells around the circuit.
3 minutes of Mary: low slow flutter, LBCs
Announcements: Volunteer at Holly Springs Springfest–see signup on Slack. Run with Davis.
Prayers: No Doubt injury, Six Inch daughter wrist injury, world peace
Have a nice day!
Money worth
/in Possum Trot/by LEDWarm Up: Mosey, SSH, Good Mornings, Daisy Pickers, Fazio Arm circles, mountain climbers
The Workout: Wall Sit while the pax ran out and back x2, back to courts, shuffled two court lines, 1 burpee, then back one line and did 2 squats. Repeat down the courts increasing squats by 2. Totaling around 132 squats and 12 burpees. Repeated using lunges as mode of travel doing one merkin and 2 calve raises.
Mary: Stretching
Prayer: Phil and terminal cancer. Injured and traveling pax.
The Nest full body 4.7.26
/in AO Post/by FinklePAX: @Finkle, @H1N1, @Play-doh, @Rico
Warmup: SSH x25, Willy Mayes Hayes x10, Good Mornings x10, and Sir Fazios x10
Run: 1 mile
Legs: 20 standard squats, 20 reverse lunge, 20 sumo squats, 20 forward lunge, 20 monkey humpers at Main intersection in cadence
Upper body: merkin/irkin/derkin ladders at the middle school steps with calf raises and toe raises in between. Building 1 merkin up to 7 irkins at the top step and then back down. Next event was bear crawl to the ramp rails and engaged core and upper body as we shimmied up the rails. Did this 2x
Completed the week 1 core challenge for Mary.
Prayers: @Rico family and closure as his divorce is finalized, @Popeye’s crew for continued health and protection over his little ones, @H1N1 family and work concerns, @Finkle very thankful for Easter week and to be with family and friends.
When do we drop an exercise?
/in Purple Cobra/by BleederFNGs: none
Warm Up: lap and some stretching
The Workout:
1 min per round – AMRAP
6 rounds per station
Three exercises per station:
Round 1-3: do each exercise
Round 4-5: pick your favorite two
Round 6: pick your favorite one
Mary: post workout core challenge for a few
Announcements: core challenge, q-em all challenge
T-Claps (Recognition):
Working on the Standard
/in UFO/by Flip PhoneFNGs:
None
Warm Up:
Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.
The Workout:
26 PAX this morning for a crisp April morning game of UFO. We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha. Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.
Mary:
Cleanup of the field
Announcements:
@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve. For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step. Without it, the “Plant” will die.
T-Claps (Recognition):
Good Work to those that stuck around to complete the #corechallenge Day 6.
Prayer:
Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health. Our leaders and soldiers on the frontline
Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure
/in Tequila Sunrise/by Jack DelloStritto13 + 1 PAX chased the sunrise for 5+ miles. Many stayed for the core challenge work out afterword.
Great chatter! Thanks for coming out!
Bo Time, Popeye, Banana Seat, Bernie Left Eye, Goldfish, Jellybeans, Abe, Loafer, Bird Flu, Escobar, Gizmo, Wide Right
Partner Counting Practice
/in Cletus/by BleederFNGs: None
Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles
The Thang:
Partner Pyramid
Exercises:
Mary: we did some stretching, the core challenge should be filling your mary tank.
Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert
Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom.
MOAB Cary
/in AO Post/by FramFNG: None
MOAB
Mission statement, core principles, disclaimer
Warm up: various exercise exercises, dynamic stretching, and a lap around the lot
Pile of coupons – move to opposite corner. (Once up nothing touches ground) 20 burpee penalty.
Partner with someone from different region and learn one thing about them.
Round 1 : poohs honey pot (BC lap, partner runs opposite direction one lap with 40/60lbs)
Round 2: burn barrel (two man team hold big tire in curl while guys toss sand bags in. 2 bags one step away from SB. Long line of bags walk and drop in 5 star jumps) repeat till all teams go)
Round 3: Kegs and Eggs (burpee back toss and alternate front toss) (40/60 one stretch with an 80/ full lap, partner two lap run 1 with coupon one without.
Praise: flip phone in banjo for showing up.
Prayer: Banjo‘s Ask for grace and mental health in a couple situations. Prayers for pax that are traveling.