We Got Geriatrics on this Wall

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YHC was fired up to Q after the return from BRR where I learned to hate running even less. With somewhat of a last minute decision to Q today, YHC decided to add an extra mile to the EC stroll this morning to ponder what we’d get into.  It was a beautiful morning for running, with the air finally easier to breathe. On my travels, YHC came up with this…

FNG’s: nope

Warm-Up: SSH x 40, Good Mornings, Hillbillies, Squatted Seal Claps x 15 each.  Mosey to the far end parking lot.
The Workout: 11’s.  Went between the end of the parking lot until about the center speed bump. We did Sumo Squat Jumps And Standard Merkins on the ends.

We then moseyed to the picnic shelter. We split into two groups. 1 group held Balls to the Wall while the other group did 1/3 count Jack Webb’s up to a 10 count.  Groups switch. Then…rinse and repeat.

Onto DORA. Partner runs loop around other shelter and back while partners work together to complete 100 irkins, 200 Freddie Mercury’s, and 300 squats.  Strong effort put in by all pax as we finished quite quickly.

So… more Wall work. This time it was 1 group doing People’s Chair while others did 25 count Dips. Switch groups. At this point, Sprinkler commented something about a lot of Wall work considering the presence of so many geriatrics…RESPECT! We repeated the above twice.
Mary: 15 counts of LBC, LSF, Homer to Marge, Pickle Pounders, Chill-Cut hold, Dying Cockroach. Finished with 10 burpees OYO.
Announcements: Mulch Sign Up. Sunday Hilltop Needmore Ruck will be Adopt A Highway cleanup Q’d By LED.
T-Claps (Recognition): Pax for strong effort, especially the three Masters among us.
Prayer: Our brother Tetanus to heal up. Unspoken. Bondo stepped up to take us out.  Honor to lead fellas!

Murph is Back

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First Tea Time Murph since they closed the playgrounds back in March.

FNGs:  None

Warm Up: Run One Mile

The Workout:  Condensed murph workout since it has been so long.  We plan to ramp back to full workout over the next few weeks.

60 Pull-ups

100 Merkins

200 Squats

Mary: Run one Mile

Announcements:  None

Prayer:  Gratitude

Normageddon, Part 2

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Norm Strikes Back! There was no letting up the day after week 2 of the Iron Pax challenge and the day before the 9/11 star climb. Accelerate or get left behind!

6 HIM got after it Disney-style and it was YHC’s distinct honor to lead part 2 of my 2 year anniversary Q. > Part 3 is coming tomorrow at The Nest!

FNGs: None
Warm Up:

Mosey around the lot
SSH x 20 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 Fwd IC/ x 10 Rev IC
Overhead Claps x 15 IC
Seal Claps x 15 IC
Windmills x 15 IC
Good Mornings x 10 IC

The Workout:

Once we were sufficiently warmed up, we engaged in an Indian run en route to the big parking lot where we circled up and instructions were given.

Although YHC does not personally subscribe to the Big Bang Theory (nor ever watched the show), a whole different type of Big Bang was introduced.

Here’s how it worked: the default starting position in the circle was the plank and prior to starting the first round, we kicked it off with 15 Merkins. Each round consisted of a number of lunge walk steps followed by and exercise with the same number of reps. Bear crawl back to the starting position, do 6 Turkish Get Ups (3 each side), and return to plank position to wait for the six and start the next round.

Round 1: 10 steps/ 10 reps – burpees
Round 2: 20 steps/ 20 reps – WW2’s (IC)
Round 3: 30 steps/ 30 reps – squats
Round 4: 40 steps/ 40 reps – LBC’s

Rinse & Repeat back down the pyramid > 30, 20, 10

Winded from the beatdown, the PAX proceeded to Indian run back to the SP for some stretching and MARY…

Mary:

Low Slow Flutter x 10 IC
American Hammers x 10 IC
Homer to Marge x 10 IC
H2M – right leg up x 10 IC
H2M – left leg up x 10 IC
Have a Nice Day!

Announcements:
See Slack & FB

T-Claps (Recognition):
3 PAX came out for EC – great work!

Prayer:
Healing for our nation; police; first responders & military

Are you the easy group?

/in , /by

5 for some ab work and hill repeats. Thanks for the strong effort, men!

FNGs: None

Warm Up: Lap, SSH, Burpees, Merkins, Windmills, Imperial Walkers, Hill Billies

The Workout:  Grabbed rock from rock pile and headed to traffic circle at the top of Library Hill.

Round 1: 50 LBCs in cadence, 50 mountain climbers in cadence, jog to pool area at the bottom of library hill, 1 minute plank hold, back to the top.

Round 2: WWII in cadence x 30 with rock, Freddie Mercury in cadence with rock, jog to pool area at the bottom of library hill, plank shoulder taps, back to the top.

Round 3: American Hammers x 30 in cadence with rock, heel taps x 30, jog to pool area at the bottom of library hill, homer to marge x 45 in cadence, back to the top.

Round 4: 6 inch leg hold, 120 seconds

Mary: 10 burpees OYO

Announcements: Mulching

T-Claps (Recognition): BRR and vBRR runners this past weekend.

Prayer: Nemo and his family, YHCs father-in-law and grandmother.

“My legs hurt”

/in /by

FNGs: None
Warm Up: SSH I/C 20 (half double time), Daisy Pickers I/C 10, Windmills I/C 10, Sir Fazio Arm Circles I/C 10 forward 10 back. Shoulder Stretch (front and back) Micheal Phelps I/C 10, 5 Burpees OYO.
The Workout: 12 PAX broke into groups of 3. Excercises per round were: #1 Merkins (Wide,Standard,Military,Diamond,Derkins) all on rocks and as many reps as Group #2 cadence would allow. #2 various abs exercises but drove the cadence, #3 Pull-ups (Wide, Standard, Narrow, Chin ups) 5 rounds completed. Partner up and did shoulder exercises. 1 partner ran across field and back as other person did (Arnold Press, Heavy Pants, Front Raise, Iso Arnold Press)

Mary: Boat/Canoe, Leg Climb, Touch the Sky,Freddie Mercury, Oblique V-ups.
Announcements: Mulch at bass lake,Prison Yard at 5am (bring a head lamp),Flo Joe M looking for a full-time or PT Job,
T-Claps (Recognition):
Prayer: Kids lost in JOCO from flooding. Several unspoken

Two for Red October

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FNGs:  None
Warm Up:  joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout:  Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.

Set 1:  KB swings, Triceps, Upright row

Set 2:  Lawn mowers, rut-rows, bus-drivers

Set 3:  Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)

Set 4:  one arm Swings, halos, trunk twists

Set 5:  From our 6:  Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)

Cranked out 22 merkins in honor of suicide awareness with Veterans.

Mary:  Joined Fram on the tennis courts.  leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff

Announcements:  Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).

T-Claps (Recognition):  BRR and VBRR runners

Prayer:  Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders

 

Honor to lead – thank you Billy for joining me in the gloom.  Honor to lead.  -Dauber

No Virtual BRR runners at Paradise City

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FNGs: None

Virtual BRR Runners: None

Real BRR Runners: 6

EC: Emeril, Midget4Life, Goldilocks

Warm Up: 1/2 mile jog with stops for Good Mornings, Hillbillies, SSH.

The Workout:

On the ramp.  4’s – Step-ups/Burpees.  To the top perform step-ups.  Back to the bottom 1 burpee.  Repeat decreasing step-ups and increasing burpees.
Back portion of Ting – 7’s – Merkins/LBC’s – Dumpster to Tennis Courts
Tennis Courts side of Ting. 4’s – Absolutions/Dips(in cadence) – Tennis Courts to Guard Rail
BBall Court to bottom of ramp – 7’s – Merkins/LBC’s

Mary: Stretched
Announcements:  Sign up for mulch and form a real BRR team next year.  Lots of fun and gives you a training goal.
T-Claps (Recognition): @pablo and @snap for completing all the 4’s and 7’s.
Prayer: For the Virtual BRR guys that were too sore/tired to join us for the workout today.

3 man wolfpack at U-turn

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Where’d everybody go?  It was a light U-turn on Saturday as most of F3 Southwake was engaged in a BRR of some sort, either in person or virtual.  McNugget and Alpine rolled into make it a trio or runners this am.  After a brief warm up consisting of good mornings, daisy pickers, SSH and some hammy stretching the trio set out for a short jaunt.

Unfortunately no showings today of the dynamic duo from a few weeks ago including Lipstick’s dump darling.  Just a few dudes grabbing some miles.  PAX stayed relatively together with the group picking up YHC a few times along the way.  We did have a fly by from Bernie a few times along the path.

Rolled back into the parking lot for some stretching and second F at Panera.

Announcements: mulch sign up; Prayers: BRR team safety

9/11 Tribute

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4 HIM decided to join YHC on a special 9/11 tribute workout that involve TRX bands. It was another schweaty morning and the park was full of walkers while we got swole. On this day, always remember those that perished and the hero’s that sacrificed their lives for others.

The Workout:
2001m run (1.25 mile)
During run stopped 4 times
Good Mornings
Windmills
Imperial Walkers/Hillbillies
Merkins

TRX
9 exercises 11 reps
Bi’s
Tri’s
Pikes
Squat jumps
Flys
High row
Low row
Merkin crunch
Twist pulls
Rinse and Repeat

110 lunge walking steps

Mary:
9×11
Pretzels
H2M
Leg lifts
Shoulder taps
Pickle pounders
Freddy Mercuries
6 inch hold 11 Ct x 4
LBC’s
Twin Tower lifts aka Heels to Heaven

Announcements:
BRR happening now, no mulch this weekend

Prayer:
BRR runners, 9/11 remembrance and families

Great work guys! TRX is no joke. Always a pleasure to lead.

BS out!

BRR Caveman

/in /by

FNGs: Nope.
Warm Up:

Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies

The Workout:

A pyramid that took to long

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension

3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension

Mary:
Ran out of time

Announcements:
BRR
Mulch sign up. Please finish it this week

T-Claps (Recognition):
Prayer:
All BRR participants