FNGs: Nope
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays
The Workout:
Thang 1 – The Big Pickle:
PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.
Thang 2 – Bread and Butter:
PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.
Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats
Thang 3 – Variety Fresh Pack
PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…
YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.
PAX returned rocks and went back to the flag for Mary.
Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders
Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.
T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.
Prayer: Unspoken, Woody took us out
Cold cold morning at Ground Pounder
/in Ground Pounder /QIC: HazMatPAX: Ausfart, Breach, Gump, HazMat, Motor Boatin', Pumpkin Spice, Socrates, Stubs, YesHeCan
FNGs: None
Warm Up:Ā Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins
The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, peopleās chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Timeās up so brought it back to COT.
Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.Ā Ā
Hairy bags and flopping bittys
/in Sheepdog /QIC: FramPAX: Banana Seat, Breach, Fram, H1N1, Rico, Rubiks
FNGs: None
Warm Up: SSH,GM’s, Frankenstein, Daisy Pickers, Micheal Phelps
The Workout:
Round 1:60/80lbs sandbags (clean and press) stacked sets, 25lbs KB (single leg deadlift) Weighted 50lb SB drag/pull, 80lbs sandball (clean and bench press), Big Tire flip, Timer was tire carry.Ā
Round 2. 60/80lbs same, 25lb kettle bell same, Bear Crawl drag with 50lbs SB, Big Tire flip, 80lbs SB layflat put on chest and stand to feet. Tire carry was timer.Ā
Round 3. 60/80lbs Stacked Squats, Med ball press, Big Tire Jumps, Tire timers, Bear Crawl drag with 50lbs.Ā Pain Stick OH heel taps,
Ā Mary: It was horrible and hard.Ā
Announcements:Ā Sheepdog parking to change. Sign up to Q.Ā
T-Claps (Recognition): Prayer: H1N1 Son (knee/transmission), B.S. healthy, Rubic’s M.Ā
Rocks and the Three Bears
/in Cletus /QIC: AbePAX: @p.s.i, Abe, Bird Flu, Bondo, Kosher, Nemo, Woody
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes
The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey.Ā
Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.
Mary: popcorn Mary followed by some yoga
Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!
T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus
Prayer: Woody’s friend Larry and his wife Kim
Answering the Bat Signal at Downtown Train
/in Downtown Train /QIC: KosherPAX: Abe, BnB, Bondo, firefly, Kosher, no doubt, Psi, Stickers, Wild Turkey
BnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.
FNGs: Nope
Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold
The Workout:
PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.
PAX sprinted length of the parking deck together.
PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.
PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.
Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching
Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays
T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.
Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out
Pickle Beatdown at Cletus
/in Cletus /QIC: KosherPAX: Abe, Bobby Boucher, Bondo, Cupid, Fanny Pack, Jellybeans, Kosher, Nemo, Psi, Stickers, Woody
FNGs: Nope
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays
The Workout:
Thang 1 – The Big Pickle:
PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.
Thang 2 – Bread and Butter:
PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.
Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats
Thang 3 – Variety Fresh Pack
PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…
YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.
PAX returned rocks and went back to the flag for Mary.
Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders
Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.
T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.
Prayer: Unspoken, Woody took us out
Giving 110% for Kenny
/in Kennys Grave /QIC: AbePAX: @flip phone, Abe, Banana Seat, Finkle, First Blood, Gamecock, H1N1, Rico
FNGs: none
Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes
The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!
Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.
Mary: popcorn Mary
Prayer: Finkle’s brother-in-law, Rico looking for housing
Shelter Tabataaaaa
/in The Nest /QIC: GamecockPAX: Finkle, First Blood, Gamecock, H1N1, Haggis, Rico, Stovepipe
FNGs: none
Warm Up: warm-o-rama
The Workout: Tabata with 5 rounds, 5 sets, 30s on 10s rest. Brought some classic rock to bring the energy!
1) walkout, reverse lunge
2) irkins, pulse squat jumps
3) dips, side straddle hop
4) balls to the wall, step ups
5) burpees, wall sit
Mary: light stretching
Announcements: none
T-Claps (Recognition): those for EC and PC
Prayer: Rico’s housing search, Gamecocks company layoffsĀ
Better late than never
/in Thunder /QIC: KubotaPAX: @motorboatin, Dusty, Foul Ball, Kubota
FNGs: None
Warm Up:SSH, Daisy Pickers, Hill Billies, Imperial Walkers…
The Workout: Popcorn fun with rocks working Legs and upper body with a bit of core work.
@MotorBoatin showed up a bit late.Ā Thanks for the good work out guys.
12 Days of Christmas
/in Ground Pounder /QIC: Pumpkin SpicePAX: Ausfart, Brexit, Dauber, Gump, Wild Turkey
FNGs: None
Warm Up: SSH, GM, Arm Circles, Claps, Frankenstein.
Ā The Workout:
Each PAX led one exercise in 12 days of Christmas fashion.Ā
Finisher: Each exercise above Tabata: 30:10
Mary: Stretches
Prayer: Those looking for work.
Hanging Bells on Santa’s Sleigh
/in Crazy Ivan /QIC: FumungaPAX: @Abacus the OG, Batboy, Boss Hog, Breach, Bulls Eye, Cousin IT, coverstory, Dahmer, Flip Flop, Fram, Fumunga, Jellybeans, Pikachu, Pumpkin Spice, whaler
FNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
Five One Minute 5 Second EMOM
Five One Minute 5 Second EMOM
Mary:
45 Seconds on with 15 Second Rest
Announcements: Stay safe and wear lights when running in the morning and at night.
Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.