Spinnin’ Round

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Three HIM braved the black ice and sub-freezing temps. Although there’s been colder workouts this winter, this one had snow! Warmups featured a little Q-source-esque knowledge sharing.

Warm Up:

SSH, trunk twists, arm circles

2Ă—2s
Circle up. Start with 2 reps of each, and increase by 2 up to a set of 10.
1. Front kicks (left+right is one)
2. Squats
3. Imperial walkers (2 in cadence)
4. Hillbillies (2 in cadence)
5. Frankenstein
6. Others call for further

The Workout:

Around the clock: Pax in a circle, do an exercise then shuffle or plank-walk a step or two
1. Shrimp on the Bar-B: merkin, then “shrimp up” on the up (try to touch L elbow to R knee)
2. Sumo squat
3. Break dancers
4. Tuck jumps
5. Hindu pushups

At the front, around the knee walls, we then started with derkin walks around the wall, then fancy feet to the other wall, around which we did erkin walks, then goofballs the other way. Rinse & repeat, at which point Pax was smoked.

Combatives

More practice with arm trap-and-wrap, trying to get quicker. Shredder then had us wrap the other way to show there are options no matter which way you go automatically.

Mary:
Pulse-ups followed by low slow flutter. Mr. Terrific then called for some box cutters. Shredder’s turn next; he went with classic LBCs, then Have a Nice Day.

Announcements:
Forcep’s sons memorial service postponed to the 28th.

T-Claps (Recognition):
Mr. Terrific to Q Sheepdog in 2 weeks!

Prayer:
Shredder’s co-worker dealing with cancer, Shredder’s crap-ton workload.
Dovetail’s wife – get to a better place mentally and reconnect with friends.

First Appearance of the Steel Mace

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Snow came the day before. Still 10 men braved the chilly weather to come see the steel mace!!

FNGs: Nope
Warm Up:
Quick lap to warmup
Circled up for the following
Good Mornings
Fazio Arm Circles
Leg Swings both directions both legs
BackStroke
The Workout:
Counted off by three. We had four stations, but I wanted groups of three since there were three Pax present that had already did a steel mace workout. They should be the Shepard for the steel mace. The goal was to keep the legs fresh for tomorrow’s long ass run.

3 complete circuits. Each Station was 2 minutes and 15 seconds. Each pax did 5 to 10 reps each exercise. After completion keep on going till the timer sounds.

Station 1:
Stairs — Run them or carry a bell. Just get up and down them.

Station 2:
Kettlebell
LawnMowers
Push up On the Bell
Push Press
Chest to Chest in bridge

Station 3:
Battle Rope and Core
Battle Rope
Midget Love Handles
Midget Getups
Midget Cookie Pouches

Station 4:
Steel Mace
Upper Cut
Bent Over Rows
Side Paddle Overhead (No lunge)
Kayak
Ballistic Curl

Mary:

Circled up for some stretching:

Leg across and open up the hips. Like getting in a pigeon pose but keep the leg straight
Runners pose and open up the hip
Runners pose concentration on going deeper
Fire Hydrant Circles
Fire Hydrant Kicks

Announcements:

ATT run tomorrow

T-Claps (Recognition):
Prayer:

Wallaby as he comes home from Rehab
Forceps and his family
John, Deadbolt’s friend that is battling cancer

I thought you were lying.

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Had 6 come out for some fun at Cletus. YHC had a few workouts in mind heading into Friday but the weather threw any plans out the window. The only thing I knew for sure was that we were going to do 100 burpees. Not sure if anyone was actually going to show, YHC, was somewhat surprised, given his love of burpees, to see Da Business ready to roll. When I got out of the car it was at that point he informed me that he hadn’t read the slack announcement of 100 burpees until about 1 minute before I arrived. I briefly thought about changing my mind….nah. Hardee, Flojo, and Nemo rolled in and off we went. Early in the workout Flowjo hurt his knee so he and Hardy left. Hope the knee is ok!

FNGs: Nope

Warm Up: Moseyed to picnic shelter. To get our 100 burpees in we had to start strong. Slaughter Starter 30 burpees OYO; SSH x 50 in cadence, windmills, fazio arm circles (forward/backwards), overhead claps, seal claps, jack webs; 10 burpees OYO.

The Workout: Partnered up for…

Round 1: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Round 2: Balls to wall (partner 1), lunge walk to end of pavillion and back (partner 2), 3 sets each exercise

10 burpees OYO

Round 3: Peoples chair (partner 1), log jumps/bunny hops to end of pavilion and back (partner 2), 3 sets each

75 LBCs

10 burpees OYO

Round 4: Balls to wall (partner 1), sprint forwards to end of pavilion backwards back (partner 2), 3 sets each

10 burpees OYO

Round 5: Peoples chair (partner 1), bear crawl to end of pavillion crawl bear back (partner 2), 3 set each exercise

10 burpees OYO

Mary: Each Pax called out an exercise…6 inch leg lift/low slow flutters, homer to marge, Freddie Mercuries, American hammers, 10 burpees OYO (100 total)

Announcements: Big run tomorrow, Forceps son’s service moved to next Saturday.

T-Claps (Recognition): All PAX for coming out in less than ideal conditions and putting in the hard work.

Prayer: 1 minute of silence for Forceps son.

Pavilion Work

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PAX: Snap, Fanny Pack, Potts, Abe, Doc, Java, Hardy, Florence
FNGs: None

Warm Up:
SSH, Good morning, Windmill, Daisy Picker, Fazio arm circle, karaoke, high knees, butt kickers

The Workout:
It was supposed to rain but didn’t so we ended up getting a little running in but mostly were under pavilions

300 rep challenge: Alternated 25 reps of two exercises until we got to 50 reps per exercise, then on to two other exercises

  • Merkins and jump squats
  • Shoulder taps and jump lunges
  • Dips and step ups

Indian run to the pavilion by the pond

Descending Ladder: Did all 4 exercises to a 20 count cadence, then 15 count, then 10

  • Chillcut plank front
  • Chillcut plank sides
  • Freddy Mercury
  • WW2s

Indian run back to the front pavilion

Tabata style: 20 secs on, 10 secs rest ran through all 4 exercises 3 times

  • Balls to the wall
  • High knees
  • Push up walk out
  • alternating side lunges

Mary:
Pickle pounder, Homer to Marge, LBC, Have a nice day!

Announcements:
Memorial service for Forcep’s son at Hope Thursday at 7, Long Ass this Saturday

Prayer:
Forceps family, Crab Legs race this weekend, first responders.

Go fast, turn Left

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5 men braved the “wintry weather” (if 60 degrees and a misty rain qualifies as wintry weather) to get faster at R4tJ.  YHC took the Q Sheet after Banana Seats bulletin to fill it up and figured “Go run a route” wasn’t as much fun as doing something different.

FNGs: No sir
Warm Up: Red needed to lighten the load after EC, so we did some SSH / Good Morning / etc
The Workout:
Cones set up at 40 / 100 / 200 / 300/ 800 (ish) .  Run hard, then recover across the parking lot, then run to next cone.  Go up, then down the ladder as time allows.

Seemed like everyone pushed themselves pretty hard, nice job men.
Mary: Wasn’t invited
Announcements: Long Ass Run
T-Claps (Recognition): Gotta love Red getting the rocket boost and supporting the namesake
Prayer: Forceps, Lipstick, Crab Legs

3 Peat

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Warm Up:
Frankenstein walks, skip jumps, high knees

The Workout:
Today’s workout is geared toward finishing strong on tired legs. That last mile of a race should be all you got. The PAX pushed hard today on that last mile.
400M Warm up
1 mile at 10K pace
2 min recover
1 mile 30 sec faster than last mile
2 min recover
1 mile 30 sec faster than last
800M Cool down

Mary:
Grab some fence
Leg swings
Squats with pulsing at the bottom
Quad stretch
Ham stretch

Announcements:
nothing new

T-Claps (Recognition):
Few PR’s set today. Great push

Prayer:
Forceps family, those battling additions, safety with weather coming

Great job to all that came out today. Thanks for letting me lead again.

BS Out!

Purple Cobra

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11 PAX came out to the Cobra today for some full body bear crawling kind of fun. Good work men!!

FNGs: none
Warm Up:

-Side straddle hops

-good mornings

-Imperial walkers

-hillbillies

The Workout:

Partner up

Partner 1 lap/bear crawl around Dunken while other partner engaged in the exercise

-Standard Merkins

-Squats

-Burpees

-LBC

-Shoulder taps

-Standard Merkins

Mary:

-Freddie Mercury’s

-LBCs

-Pickle Pounders

-have a nice day

Announcements: Long ass run this weekend (see Slack)
Prayer:

Forceps and family

Military law-enforcement and first responders

President’s Day Murph

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Awesome weather tonight for a Murph.  Good conversation as we knocked out the miles and sets on the playground.  Always feel good after the workout.

FNGs: None

Warm Up: Run one mile

The Workout:  100 pull ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  none

Prayer:  Silent

Fruity Pebbles with a glass of OJ

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I’m going to get straight to the point. No talking smack on those that didn’t make it. No talking smack on other AOs. As long as you took the plunge today and did a workout with your brothers you are good in my book.

FNGs:  None have shown up.  They must have gotten lost.  I hope they are okay

Warm Up:

Jogged to the basketball hoop and circled up
30 Side Straddle Hops.  I meant to only do 25 but I missed my exit.
5 Foot traces both directions both feet
5 Legs swings both directions both feet
Wring out the shoulders.

The Workout:

Jog to pickup the bricks.  2 bricks per pax.

Bear Crawl with your bricks across the field
Cusack to the basketball hoop and circle up

We stacked the bricks on top of each other.  Then we got in a merkin position with one hand on the bricks.  Did a merkin and the hand that was on the ground we did a shoulder tap.  This will be referred to as Brick Merkin Taps

2 Rounds:
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses
20 Exaggerated toe touches with the bricks in hand

We then airplane to the wall by the playground.  Arm’s straight out to the side.

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.   Once all pax completed the pull ups we moved to the flags.

1 Round:  — Should have been 2 but I noticed I was running out of time
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead
20 Hello Dolly’s ‘I think that is what they are called’

Cusack to the bus drop off.

Pax got into two lines.  Plank jacks until you get to the front of the line.  Then once in the front boo boo bear crawl.  Switch legs at the median.  Run back to the line and continue the plank jacks.

Moved back to the flags

1 Round:  — Should have been 2 but I noticed I was running out of time.  Also dropped the Hello Dollys
10 Fruity Pebbles — T merkin into I, with the bricks
5 Reverse to Forward Lunges Right leg with bricks overhead
5 Reverse to Forward Lunges Left leg with bricks overhead

Airplane to the wall

We all took a spot on the wall.  Holding your bricks either out in front or close together depending on how you felt.  Three pax went and did pull ups till fatigue.  Once they completed they rejoined the wall and the next pax took their place.  Once all pax completed the pull ups we moved to the basketball hoop.

1 Round: — Should have been two and I dropped the toe taps
10 Brick Merkin Taps Right hand on bricks
10 Brick Merkin Taps Left hand on bricks
20 Goblet Presses

Return the bricks and jogged to the flags.  I was going to wheel barrow the bricks back across the field but no time.

Circled up for Mary

Mary:

Bring sally up/Bring Sally down  6 inches to 45 degrees
Homer to Marge
Luges
Supermans

Announcements:

Long Ass ATT run this weekend
Thursday 2F at Lowe’s Food 2.50 pints

T-Claps (Recognition):
Prayer:

Forceps and his family.
Wallby and his family as he continues his journey.
Lipstick’s sister.

Small Wall & Pancakes

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YHC pulled in at 0522 to a parking lot already packed with cars along with tons of election signs. HIM started filing in from EC runs as well. Two from home and others from a 2 mile run. Cotters Boy George was back and happy to be in the gloom. 15 PAX gathered with 2 mins to go. FNG was given the disclosure and we were off.

FNGs:
Spinal Tap (#11 for HSHS Football)

Warm Up:
Run down to corner parking lot
Air squared x20 IC
Windmills x10 IC
Slalom x20 IC
Werkins x20
Mtn Climbers x20 IC

The Workout:
Mosey to short wall across the street in front of school
Box jumps
Seated squats leg lifts
DD’s – diamond dirkens
3sets x 15reps

Mosey over to gradual hill for stack’ems (did somebody really just say like pancakes?)
5 burpees
10 monkey humpers
15 pickle pounders
20 merkins
25 star jumps
Broad jump to 2nd sign (about 20 yards) then run to top, new exercise only at top, run back down, stack’em at the bottom

Bear crawl / Crawl bear suicides
2 parking spots forward then back to start, 4 spots then back, 6 then back

Mary:
X’s and O’s x10
100’s
Australian snow angels x20 IC
Windshield wipers x10 IC

T-Claps (Recognition):
Vistors that typically don’t post. Boy George for making his comeback to the gloom.

Announcements:
ATT run this Saturday, The Mule 3/14

Prayer:
Forceps family, Wallaby and family, Lipsticks sister, Finkles hand from surgery, Fromunga personal stuff, Yosef’s son broken femur, Praise for Gamecocks daughter turning 2

Awesome job today guys! Great to see so many HIM at The Nest. This site has a lot to offer. Thanks for allowing me to lead this morning.

BS Out!