FNGs: none
Warm Up: some mosey, stretching, SSH, merkins
The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.
Thang 1:
Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator.
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges
Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)
Thang 2:
Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.
3 rounds:
Round 1- second mailbox, plank hold
Round 2- third mailbox, plank hold
Round 3- fourth mailbox, squat hold
Return to the flag
Announcements: shooting blanks is moving, help as you have availability
T-Claps (Recognition): those who served as the spring classic
Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken
Space X Odyssey
/in Purple Cobra/by Flip PhoneFNGs:
None
Warm Up:
Good morning, Daisy Pickers, Willie Mayes, Sir Fasio Fwd/Bkwd, seal clap, Over Head, SSH
The Workout:
3 Rounds:
120lb Farmers Carry Timer
80lb Calf Raises
80lb Squats
3 Rounds:
Lunge Walk Timer
Destabilized Inchworm Merkins (swing)
Step Ups
Mary:
Stretching
Announcements:
check slack for all the challenges
T-Claps (Recognition):
None
Prayer:
The country, The PAX
Downtown Train to visit Dora
/in Downtown Train/by BleederFNGs: none
Warm Up: some mosey, stretching, SSH, merkins
The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.
Thang 1:
Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator.
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges
Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)
Thang 2:
Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.
3 rounds:
Round 1- second mailbox, plank hold
Round 2- third mailbox, plank hold
Round 3- fourth mailbox, squat hold
Return to the flag
Announcements: shooting blanks is moving, help as you have availability
T-Claps (Recognition): those who served as the spring classic
Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken
Mutiny Murph Monday
/in Mutiny/by Banana SeatFNGs: none
Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins
The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time.
Mary: stretching
Announcements: Q sheet, Memorial Day Murph coming soon
Prayer: Forceps dad passed away from cancer
Thanks for allowing me to lead such a fine group of men.
BS Out!
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