Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC
The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom
Jack Webb (wall planks/MC)
Mosey to tenniscourts
Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees
3-corners stack em
20-Kevin harts(calf raises),
20-Kevin harts(calf raises)
40-Frankenstein,
20-Kevin harts(calf raises)
40-Frankenstein
60-IC SSH,
Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.
Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health
Getting Crazy With Ivan
/in Crazy Ivan/by StovepipeFNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, and some stretching.
The Workout:
Mary: Tridents IC, Homer-to-Marge (weighted) IC, Low Slow Flutter IC, 60sec Chill Cut Plank Hold, Plank Jacks IC, Mountain Climbers IC, and some stretching.
Announcements: Q-em All Challenge, Post Tracker Challenge, and Site Qs adding attendance to new column on AO specific tab on the Q-sheet.
T-Claps (Recognition): None
Prayer: General
Fookin Guy
/in Cletus/by LEDWarm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC
The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom
Jack Webb (wall planks/MC)
Mosey to tenniscourts
Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees
3-corners stack em
20-Kevin harts(calf raises),
20-Kevin harts(calf raises)
40-Frankenstein,
20-Kevin harts(calf raises)
40-Frankenstein
60-IC SSH,
Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.
Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health
Water weight
/in Kennys Grave/by LEDFNGs:Nome
Warm Up:
Gm,windmill,seal claps, overhead claps, ssh
The Workout:
Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,
7 low to middle curls, 7 mid to top, and 7 full curls for the girls,
7 rutroos, 7 deadlifts, 7 full ground pounders
7 pulse squats, 7 full squats, 7 jump squats
21 triceps
Ran a lap
15 ww3
15 American hammers
15 stars with water weight
15 pitching strides with water weight
lap
Mary:
Lsf finished with 6 inches
American hammers
Lbcs
Prayer:Health
Booze Cruise Blues
/in Disney/by Flip PhoneFNGs:
None
Warm Up:
Started with a hesitant Mission Statement and 3 Confidence building burpees
Nailed the Core Principles
Mosey, GM, WMH, Daisy Pickers, SFAC, SSH
The Workout:
1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey
Mary:
No Time
Announcements:
Hope Closet is looking for volunteer potential candidates for volunteer opportunities.
T-Claps (Recognition):
None
Prayer:
@Fram’s father is recovering from hip surgery
TROTTING the POSSUM
/in Possum Trot/by Gump9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.
Never Too Late to Teach an Old Dog some New Tricks!
/in AO Post/byFNGs:
None
Warm Up:
Standard Assembly and Transport Readiness
The Workout:
Mosey/Navigation of the neighborhood terrain and some lessons along the way. Working to bob the bumps and the vehicles along the way.
Mary:
Disassembly and clean up
Announcements:
Q’em All challenge and Post Challenge are out on slack, actively tracking 13 Q’em All participants and 7 AO Post Challengers.
T-Claps (Recognition):
None
Prayer:
Prayers for all the injured PAX, Mike, Care Takers, 911 Dispatchers, First Responders, and Fire
Three’s Company on The Yard
/in Prison Yard/by StovepipeFNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Main Event #1:
Main Event #2:
Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold
Announcements: Q-Em All Challenge and Post Tracker
T-Claps (Recognition): None
Prayer: Unspokens,the general PAX, and Military/First Responders
Dora flew the coop.
/in The Nest/byFNGs: Kotter was Enough
Warm Up: SSH, Hamstring stretch, Willie Mays Hayes, SFAC, Seal claps and OH claps, parking lot lap mosey
The Workout:
DORA Thang 1: 100 reps each exercise. Dips, Squats, Swing set plank and.
DORA Thang2: 100 reps each. Pull-ups, Merkins, Lunge.
Mary: Mission Statement, Core Principles (7 burpee penalty), Jane Fonda’s and LBC
Announcements: Q’em all challenge and challenge yourself tracker
T-Claps (Recognition): New Job for Enough, College for Haggis, FRAM Dad successful Hip Replacement.
Prayer: T-claps and unspoken
Quack MF Quack
/in Purple Cobra/byFNGs:None
Warm Up: Good morning, SSH, prison squats, will mays hays, sir fazio
The Workout: Mosey towards Veteran’s Park on the greenway. Stop for 15 mtn climbers, 15 pickle pounders, 15 LBC in cadence. Arrive at park shelter for 2 rounds of 20 squats, 20 split squats, people chair, balls to the wall. Mosey to pond ramp for 2 rounds of inverted rows, dips, merkins. We explored the floating and found some large ugly ducks. Mosey back towards Jones stopping for 20 LBC, pickle pounder, ww1 and ww2.
Mary: couple mins of stretchings
Announcements: give the q sheet some love
T-Claps (Recognition):none
Prayer:Pumpkinspice looking at new career opportunities
Presidents Day UFO
/in UFO/byWarm Up: Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event.
The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games.
Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed.
Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt.
Prayer- General Prayers