FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
Cozy Bed Season
/in To Be Determined /QIC: AbePAX: Abe, Clunker, Stickers
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.
We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.
Indian-run around the soccer field back to start.
Mary: Popcorn Mary, twice around.
Announcements: Holly Fest sign up, learn CPR
Prayer: Clunker’s daughter, Davis’s family
Some football. Some rocks
/in Ground Pounder /QIC: Pumpkin SpicePAX: Breach, Gump, Noah's Ark, Socrates, YesHeCan
FNGs: None
Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap
The Workout:
Football Passes. 3 Rounds
Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.
Rock Work: Big Rock 3 rounds
Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra
Two Small Rocks 3 rounds
Curls, Triceps, Alternating Lateral Raises
Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence
some stretches
An EMOM morning
/in Crazy Ivan /QIC: Pumpkin SpicePAX: Batboy, Best In Show, Boss Hog, Clunker, Dahmer, Gump, Jellybean, Noah's Ark
FNGs: None
Warm Up:
Bounce
Spinal Rotations
Good Morning
WMH
Arm Circles
Seal and Overhead Clap
The Workout:
Cinco Tres Workout : 5 exercises , 3 reps each.
10 min EMOM
R one minute then L one minute
Single Arm Swing
Single Hang Clean
Single Squat
Single Straight Press
Single Reverse Drop Lunge
Mosey one lap in parking lot
10 min EMOM
R & L
Snatch
Row
Snatch
Renegade Row
Merkin on Bell
Mosey one lap in parking lot
FINISHER
5 min EMOM
4x
Curls
Triceps
Ground Pounder
Burpees
Mary
LBC, FM, H2M, Lower Back Stretches
Announcements: Celebrate FV sign up. See slack
T-Claps (Recognition):
Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother
No Legs
/in Crazy Ivan /QIC: BleederPAX: Batboy, Boss Hog, Cousin IT, coverstory, Dahmer, FlipPhone, Pumpkin Spice, Sombrero, Stovepipe
FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
There and Back Again
/in Kennys Grave /QIC: 16-bitPAX: 16-bit, H1N1, Pothole
With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time. Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom
FNGs: Nope
Warm Up:
Frankenstein x10 IC
Windmill x10 IC
Daisy Pickers x10 IC
Willie Mays Hayes x10 IC
Butt Kickers x10 IC
The Workout:
We moseyed to the top of the greenway to get instructions. We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time. The instructions were simple, run to light posts and do an exercise. Repeat until we hit the bottom and then rinse and repeat all the way back up. The exercises were:
Squats x20
LBC x15
Reverse Lunge x10
Heel Taps x20
Forward Lunge x10
Imperial Walkers x20
No Surrender x10
Hillbillies x20
At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.
Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises. We then headed to back towards our cars for…
Mary:
Sleeping Hillbillies x10 IC each side
Hello Dolly x10 IC
Homer to Marge x10 IC
Announcements:
IPC continues tomorrow at Sheepdog. Sounds like it’ll be a doosey.
Prayer:
Pothole’s back issues and also him leaving for training for four weeks. Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.
YHC is having surgery to repair a torn bicep on Monday. Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own
Honored to lead. I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular. I miss these mornings.
010000
Five Year Anniversary Q
/in Cletus /QIC: Pumpkin SpicePAX: BnB, Brimley, Forceps, Gump, Jellybean, Psi
FNGs: None
Warm Up: Arm Circles, GM, Mosey to Soccer Field Parking Lot
The Workout: Football Mascot Merkin Workout utilizing scores from last week’s games.
NCSU’s Tuffy – Merkins (+alternate exercise)
7 (tempo squatsx10), 10 (pulse squats), 17 (lungesx10), 24 (mosey to picnic shelter)
UNC’s Rameses
7(People’s chair 5 count each PAX), 10 (BTTW in cadence to 10), 17 (People’s), 24 (BTTW), 31 Urkins (Mosey to rock pile)
Duke’s Blue Devil
3 (curls & rows x10), 6 (curls&rows), 13 (curls&rows), 21 rock presses (curls and rows), 28 rock presses (curls and rows)
Mary: Around the circle name an ab exercise & closed off with some stretching.
Prayer: Prayer for PAX’s injured and struggling with illness. Pray for all PAX BRR.
Yeehaw’n through 1985
/in Disney /QIC: JellybeansPAX: @p.s.i, Abe, Breach, CornCob, Fram, Jellybeans, SoftServe, Woody
FNGs: none
Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles
The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did.
Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great.
In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.
Mary: covered in the third tabata set
Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.
T-Claps (Recognition): none specifically
Prayer: P.S.I. and family for safe travels
Sweaty Sevens
/in To Be Determined /QIC: BleederPAX: @bestinshow, @p.s.i, Clunker, Gizmo
FNGs: Nada
Warm Up:
-mosey around the parking lot
-circle up for SSH, windmills, Seal Claps, and Merkins
-Slowly move down the parking lot with high knees, butt kickers, and karaoke with squats and mountain climbers mixed in
The Workout: THANG #1
Lucky 7’s with cinderblock coupons
-7 rounds
-7 reps per exercise
-RutRows, Forward Lunges (both legs =1), ground pounders
THANG #2
Partner work with cinder coupons
-150 offset merkins
-150 weighted dying cockroach
-150 chest press
Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running
“Cool Down” lap after Thang 2
Mary:
Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders
Prayer:
@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days.
Miserable Mile
/in Sheepdog /QIC: Banana SeatPAX: Banana Seat, Farva, H1N1, Rubiks, Spy Kid, Wonder Kid
Warm up on bball court
GMs
SSH
Windmill
Sun gods
Michael Phelps
Mosey to Track
200m lunge
Abs – AMRAP LBCs until 6 is in
200m run back to start
200m bear crawl
Abs – AMRAP Freddy Mercury’s until 6 is in
200m run to start
200m broad jump (modified and removed the burpee)
Abs – AMRAP American hammers til 6 is in
200m run
200m back peddle
Abs – AMRAP WWI’s til 6 is in
200m run
Stretch back at courts
No new announcements
Prayers for H1N1 family with daughter driving, church members dad passed, Spy Kid kids visiting, Rubiks friend with brain tumor.
Strong work today men.
BS Out!
Sweaty Rocks
/in Disney /QIC: SoftServePAX: @flip phone, Gizmo, Pothole, Woody
FNGs: N/A
Warm Up: Frankensteins | Sir Fazio’s | SSH | Mtn. Climbers
The Workout: 5 PAX endured the suck with 2 smedium
’s
Mosey with rocks
Wall Sits
5 rounds | 10 x
Moseyed back with rocks
Mary: Homer to Marge (Both legs then alternating single legs) | Pickle Pounders | Crunches | Box Cutters
Prayer: Pothole needs healing after his back surgery so he can make it to Warrant Officer School coming up soon.