YHC is battling an injury and wanted a low running workout, so when Coal Ash was looking for a last minute Q I jumped on it. 7 PAX got after it in the rain for some rock action.
EC: Redenbacher, UTI
FNGs:Not this day
Warm Up:
Slaughter starter (20 burpees OYO)
5 penalty burpees for Red’s tardiness.
Mosey to rock pile and grabs rock for later.Circle up for:
20 SSH
1 burpee
10 Windmills
2 burpees
Sir Fazio arm circles
3 burpees
10 merkins
4 burpees
10 mtn climbers
5 burpees
The Workout:
Grab rock and get comfy for the rest of the workout.
Circle of pain looked like:
3 rock exercises (upper, lower, core) at each rock, plank/squat shuffle to next rock, 5 merkins, and repeato until we traveled around the entire circle. I don’t remember the entire order, but we did all of these:
Upper: OH press, curls, tricep ext, wonderbras, side bends, side throws, rows
Lower: squats, lunges, ground pounders, monkey humpers, star jumps
Core: LSF, WW1, Homer to Marge, LBCs
Mary:
Hundreds
Alphabet
American hammers
Pickle pounders
Announcements:
Throwback and qswap weeks
T-Claps (Recognition):
Strong F3 start for Teen Wolf!
Prayer:
Pilgrim, Slide Rule, remember real reason for Christmas, unspoken
YHC took us out.
Last Ground Pounder of 2019
/in Ground Pounder/by ForcepsFNGs: None
5 HIMs showed up to GP on a beautiful morning.
WarmUp:
10 Good Mornings, 10 Windmills, 10 Daisy Pickers, 20 Fozzie Arm Circles, 10 Emperial Walkers, 10 Hillbillies, 20 3ct SSH, 10 Willy Mays Haze
The Workout
Mosey to the Rock Pile. Rotate around rocks between sets.
PAX pair up:
1 does Rock Plank Hold while other Bearcraws 20 yards and back then switch.
1 does Rock Crab Hold while other Lunge Walks for 20 yards and back.
Mosey to the Wall of Pain
Mosey to playground for Cards of Pain
T-Claps for Farva for doubling down with 3.5 @ U-Turn prior to posting GP
Announcements: Throwback 5 mini-convergences all week starting this Monday at Mutiny, Make plans for Wilmington Marathon March 21st, Crosby’s band plays tonight at 10PM @ Brickhouse in FV.
Prayer Requests: Prayers for Sprinkler’s dad and family, Forceps nephew Connor going through another drug rehab program.
Fanny Pack took us out.
Figgy Pudding
/in AO Post, Sheepdog/by DovetailApologies for the super-lateness of this post. Family in town, yada yada, no excuse, I’m sorry! 4 HIMs out for YHC’s first post-Christmas AO. Great time, great weather.
Warm Up:
Kidney massage, torso twists, side-straddle hops
Blackjack with Squats and Imperial Walkers (mixed in with hillbillies and LBCs).
The Workout:
15 reps each, then 12 each (original plan was 18-15-12-9-6-3, but not enough time):
Combatives:
MACH techniques
Mary:
Incorporated into the thang.
Announcements:
Throwback week next week
what better way to start your post Christmas routine?
/in Kennys Grave/by ModifyFNGs: No FNG, but we had a visitor from Greenville, NC (Slalom)
Warm Up: 25 SSH IC, 10 Sir Fazio arm circles, 10 Plank Jacks IC, Stretches
The Workout:6 cones set out for this workout.
1. Set of suicides
2. 10 merkins at each cone (60 total), bear crawl between cones
3. Set of suicides
4. 10 LBC at each cone (60 total), crab walk between cones
5. Set of suicides
6. 5 burpees at each cone (30 total), backwards run between cones
7. Set of suicides
8. 10 squats at each cone (60 total), lunges between cones
9. Set of suicides
10. 10 star jumps at each cone (60 total), duck walk between cones
11. Set of suicides
Mary: LBC, American Hammer, Box Cutters, Homer to Marge, Have a Nice Day.
Announcements:
T-Claps (Recognition):
Prayer: For everyone injured or sick, and everyone traveling.
BRR Taper
/in AO Post, Speed Racer/by Skidmark4 pax at tiger blood for an 87 workout in honor of Crosby’s return to the gloom.
EC: UTI, 187, Skidmark
FNGs: none
Warm Up: well Christmas dinner made a hard pass through the Q. Mosey to the port-a-John. Pax did warmup and Q did a squat hold. There were some pickle pounders, plank jacks, Hillbillies, imperial walkers, fozio arm circles, overhead claps, seal claps, and SSH.
The Workout: Mosey back the parking lot. Pax did 8 squats on one side and 7 merkins on the other side of the lot with a different movement between the sites. Pax did lunge walks, duck walks, side shuffles, burpee long jumps, bear crawls. All squats and merkins done all the Q down and up.
We tried pickle pounder crawls. Pax did 5 pickle pounders and then crawl in the chill cut position, so on and so forth.
Mary: 15 count exercises around the circle.
Announcements: throw back week next week.
T-Claps (Recognition):
Prayer: UTIs family dealing with loss of family pet. Lipstick who bought his son a BB gun without telling the M.
Week 5 day 2
/in I got 5 Onnit/by DawgpoundEC: Dawgpound, Pikachu, Emeril, Skidmark, Buford, Cowboy, Deadbolt, Roger Roger, Pablo
FNGs: …….. I’m noticing a theme here
Warm Up:
Onnit Warm Up 2
The Workout:
Work Fast Recover Faster 2
Mary:
Onnit Cool Down 2
Announcements:
No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own
T-Claps (Recognition):
Prayer:
Wallaby and his family
All Families during the Holidays.
Week 5 Day 1
/in I got 5 Onnit/by DawgpoundEC: Dawgpound, Emeril
FNGs: Once Again no
Warm Up:
Onnit Warm Up 2
The Workout:
Persist and Endure 2
Mary:
Onnit Cool Down 2
Announcements:
No Onnit next week Old School Throwback week.
No Onnit Wednesday. Do Yogo on your own
T-Claps (Recognition):
Prayer:
All Families during the Holidays.
To cool for the parking deck
/in AO Post, Downtown Train/by WarbucksYHC is battling an injury and wanted a low running workout, so when Coal Ash was looking for a last minute Q I jumped on it. 7 PAX got after it in the rain for some rock action.
EC: Redenbacher, UTI
FNGs:Not this day
Warm Up:
Slaughter starter (20 burpees OYO)
5 penalty burpees for Red’s tardiness.
Mosey to rock pile and grabs rock for later.Circle up for:
20 SSH
1 burpee
10 Windmills
2 burpees
Sir Fazio arm circles
3 burpees
10 merkins
4 burpees
10 mtn climbers
5 burpees
The Workout:
Grab rock and get comfy for the rest of the workout.
Circle of pain looked like:
3 rock exercises (upper, lower, core) at each rock, plank/squat shuffle to next rock, 5 merkins, and repeato until we traveled around the entire circle. I don’t remember the entire order, but we did all of these:
Upper: OH press, curls, tricep ext, wonderbras, side bends, side throws, rows
Lower: squats, lunges, ground pounders, monkey humpers, star jumps
Core: LSF, WW1, Homer to Marge, LBCs
Mary:
Hundreds
Alphabet
American hammers
Pickle pounders
Announcements:
Throwback and qswap weeks
T-Claps (Recognition):
Strong F3 start for Teen Wolf!
Prayer:
Pilgrim, Slide Rule, remember real reason for Christmas, unspoken
YHC took us out.
Virgin Q Fram
/in Mutiny/by LEDSide straddle hop
Hill billies
Imperial March
Toy soldier
Daisy pickers
hops – forward/backward/side to side
Quad stretch
Hamstring stretch
The Workout:
Carry bags to parking lot)
Exercises: 5 sets
Walk with Down Blocks and spin(wrestling move)
Every line one hand third line double with spin.
Sprint back to partner
Partner hold bags OYO exercise on their way. Bags don’t touch the ground.
Set 2 exercises: (sets TBD)
Sand bag exercises (reps 6-12)
> tricep press
> upright rows
> squats
> calf raises
(Repeat)
> one arm curls
> lawnmowers (palm back/palm in)
> sand bag swings
> grip and hold (grab sand 2nd time)
(Repeat)
> shoulder press
> one arm shoulder press
> 2 arm straight raises
> straight arm holds (bottom/side)
(Repeat)
Mary: box cutters, Freddie Mercury’s, down dog pigeon pose.
Announcements:
T-Claps (Recognition):
Prayer:pax injuries, fedex friends surgery, Sargent pepper,
Mary Poppins
/in AO Post, Paradise City/by Banana SeatYHC knew the rain would be involved at Paradise City for today’s workout. Time to get creative bc I hate getting soaked during a workout. Pulled in at 0540 to 1 car in the parking lot. I looked up and here comes Pikachu running across the parking lot holding 4 golf umbrellas as YHC asked him to bring. I had 5 myself. One more car rolled in with a couple mins to spare. 4PAX were ready to roll…then we see a white truck approaching follow by another car. We waited with umbrellas up as they parked. No late burpees penalized as YHC was feeling jolly. They looked at us funny when I said grab an umbrella though. This was a Mary Poppins workout. Here’s how the fun took place.
Warm Up:
Ramp mosey up/down while holding umbrellas
Top (reg) – one handed smurf jacks x20 IC
Bottom (slides) – one handed mountain climbers x20 IC
Top (backwards) – one handed imperial walkers into Hill billies x10 IC each
Bottom (carioca)- gorilla squats x10 on my up and down
The Workout:
Head to top of ramp
Box jumps and one armed dips holding umbrellas
X10 each 3 rds
Peeping Tom took a spill but was ok
Indian umbrella run to guard rails
One armed irkens w/U x10 switch arms
Monkey humpers x10 IC
3 rds
Mosey to tunnel – put down umbrellas
Ascending and decending testicles with shoulder taps x10 IC @ 30, 45, 90
LBCs x15 to let our shoulder recover
then 90, 45, 30 degrees legs on wall
Reverse LBCs x15 IC
Partner up
P1 holds Al Gore on wall
P2 bear crawl out of tunnel with umbrella (3 legged bear) to designated spot and back
Switch
Repeat but with duck walk
The plan was to stay dry and do mary in the tunnels but Lipstick busted one and we all came close to merlot. So thanks to him we got our backs wet.
Mary (Poppins)):
w/umbrellas
– 4 corners x10 reverse R&R x10
– H2M x10, 1 legged x10, switch
– Windshield wipers x10 IC
Announcements:
Christmas Day AO’s – Site Q’s call
Paradise City time change to 0530
Free CPR class coming, Dumbo has the lead
Throwback week next week. Only 1 AO open per day
T-Claps (Recognition):
No one merloted from Lipsticks bomb releases.
Prayer:
Wallaby and family
Oakwood run successful and HT support
Sprinkler family
Those spending holidays alone or minus a family member for the 1st time
Lipsticks stomach and those around him
This was a fun yet challenging workout while holding an umbrella most of the time. Hope those that attended enjoyed it.
Always a pleasure to lead.
BS Out!
12 Days of Christmas w/ Kettlebells
/in Red October/by Dauber1 PAX at Red October. Fartsack was real. Weather conditions poor. PAX on vacation.
FNGs: None
Warm Up: Joined Virgin Q Fram with Mutiny PAX
The Workout: 12 Days days of Christmas with kettle bells
Day 1: 1 Burpee
Day 2: 2 Tricep Curls
Day 3: 3 Rut-Rows
Day 4: 4 Upright Rows
Day 5: 5 Goblet Squats
Day 6: 6 (Total) Midget Love Handles (3R, 3 L)
Day 7: 7 Curls for the Girls
Day 8: 8 Lawn mowers (4 L, 4 R)
Day 9: 9 Step Ups with 2 KB
Day 10: 10 Simbas
Day 11: 11 Wonder bras
Day 12: 12 Swings
Additional kb exercises until Mary. Exercises included swings, halos, Figure 8s, thrusters, curls
Mary: Mutiny PAX joined Red October for Mary. 25 LBCs, 10 box cutters, 10 H2M, 10 FM, YOGA
Announcements: F3 cadre updates – lots of cool things happening; F2 updates too for 2020; Cletus new time 0530; Old School Qs all next week M-F. Find something you are passionate about and get involved. Freed to lead.
T-Claps (Recognition): PAX who came out in 41 deg F raining conditions.
Prayer: PAX injured, PAX friend having knee replacement surgery; Sprinkler’s dad, Oboe’s dad, Family & Friends around the holidays. Unspoken. Remember those hurting around the holidays. Merry Christmas to all.