YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.
FNGs: Nada
Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs
The Workout:
We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.
Mixed up some of the ab work along the way to keep things fresh.
First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.
Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.
Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.
We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.
First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras
Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats
Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.
Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…
Mosey back to flag
Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.
Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.
T-Claps: Plunger for getting back out in the gloom!
Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.
YHC took us out.
Sandy Sledge in the Yard
/in Prison Yard /QIC: FramPAX: Banana Seat, Breach, Fram
FNGs: None
Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s.
The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.
Mary: Cross leg Crunch, HTM, Combine exercises.
Announcements: See Slack
T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King
Prayer: Unspoken
Making Beetle Bailey Proud
/in To Be Determined /QIC: AbePAX: Abe, Bondo, Clunker, CornCob, Jellybeans, Shooting Blanks, Stickers
FNGs: none
Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Good Mornings, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: I like workouts that help make daily life better. Even though my daily life isn’t like being in the Army, they have some great exercises for strong movement. Today’s workout was inspired by the ACFT.
Thing 1
Started with a run around the baseball fields. Stopped at the rock pile and got a mediumish rock. 3 rounds of the following:
Returned rocks and ran around the soccer fields, stopping back at the tennis court concession stand. All in all we got about 1.5 miles in.
Thing 2
We had some extra time because these dudes are BEASTS. 2 rounds of People’s Chair, Urkins and Dips.
Mary: Popcorn Mary followed by some yoga / stretching.
Announcements: F3 South Wake picnic, Memorial Day Murph
T-Claps (Recognition): Shooting Blanks for coming back out for his second workout. Keep it going!
Prayer: any injured PAX
The Hunt for the Next R4TJ Site Q
/in Running 4 the John /QIC: UTIPAX: Batboy, Dawgpound, Emeril, McNugget, Roaming Gnome, UTI, Yoshi
FNGs: Nada
Warm Up: Also No
The Workout:
https://connect.garmin.com/modern/course/158351375
Mary: Still No
Announcements: R4TJ site Q WANTED
T-Claps (Recognition): Happy Birthday 3 ALARM!
Prayer: Yoshi’s friend Christian, had a medical issue while out of the country. Made it back but still getting checked out.
UvU DORA at DTT
/in Downtown Train /QIC: KosherPAX: Bobby Boucher, Kosher, Woody
FNGs: Nope
Warm Up: Good mornings, SSH, Moroccan Night Clubs, Sir Fazio F/R, Seal Claps, Overhead Claps
Moseyed to far end of parking deck.
The Workout:
A you vs you DORA. Complete 50 Merkins, 100 LBC IC, 150 squats, AMRAP each set, run to top of stairwell and back between each set, back down. PAX decided to stay together for counts to push each other and keep mumblechatter going.
After complete, did BTTW x20 each PAX, people’s chair x20 each PAX.
Moseyed to rock pile abs grabbed a medium rock. Completed chest press, skullcrushers, curls for the girls, overhead press, ruh rohs.
Mosey back to flag.
Mary: Homer to Marge, Box cutters, low slow flutter, low slow flutter again, American hammers, and a little light yoga/stretching to finish it out.
Announcements: Davis (3-Alarm) birthday coming up
T-Claps (Recognition): All of the guys who did the smoky mountain relay, guys who pushed 3alarm and Wolfie this weekend at spring classic, all volunteers too.
Prayer: Boucher’s friend John who lost his dad to cancer
YHC took us out.
Build-A-Bear Workshop!
/in Purple Cobra /QIC: UTIPAX: Jellybeans, Stickers, UTI
FNGs: no sir
Warm Up: Mozy to HS Rd and return speeding up and slowing down on command, Good Mornings, SSH, Imperial Walkers, Windmills
The Workout:
Mary: Ankle Grabbers, WW2s, Freddy Mercs, Chill Cut Plank Hold, Homer 2 Marge
Announcements:
T-Claps (Recognition): Great job to the aid station champs for the FB recognition.
Prayer: unspoken
Spartacus!!!!
/in Ground Pounder /QIC: Pumpkin SpicePAX: Best In Show, Dauber, Gump, Stubs
FNGs: None
Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH.
The Workout: Spartacus 1.0 x 2 rounds.
Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30#
45 sec on; 15 sec rest
1. Goblet Squat
2. Mountain Climbers
3. KB/DB swing
4. T-Merkins
5. Split jump (or forward lunge)
6. Rows
7. Side Lunge
8. Renegade Row
9. Lunge w rotation
10. Ground Pounder
Mary: Ab Challenge 45 sec on; 15 sec rest. 3 rounds 1. WWI 2. Freddy Mercuries 3. Box Cutters 4. Heel Taps 5. J Lo’s
Announcements: see 3rd F in slack
T-Claps (Recognition): @Stubs back out!
Prayer: @Best in Show mother in law battle w cancer; Stub’s grandfather not doing well.
39 is the magic number
/in Downtown Train /QIC: KosherPAX: Kosher, Nemo, Plunger, Wild Turkey
YHC came out to be the conductor at Downtown Train after a funfilled weekend celebrating my 39th birthday. The number 39 was in play throughout the workout. UFO pulled lots of PAX in, but 3 HIM showed up to help me wear off the birthday hangover.
FNGs: Nada
Warm Up: SSH x 39, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Moroccan Nightclubs
The Workout:
We moseyed over to the amphitheater for 3 rounds, 6 exercises, 13 reps to total 39 reps of each exercise.
Mixed up some of the ab work along the way to keep things fresh.
First round was Dips, Derkins, Step ups, high plank hold 13 count each PAX, BTTW 13 count each PAX, people’s chair 13 count each PAX.
Second round was Dips, Derkins, Step ups, chillcut plank hold 13 count, BTTW 13 count, people’s chair 13 count.
Third round was Dips, Derkins, Step ups, low slow flutter IC, BTTW 13 count, people’s chair 13 count.
We moseyed over to the rock pile for 3 rounds of exercises with rocks, added an exercise each round. Again 13 of each for a total of 39 was the magic number.
First round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras
Second round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats
Third round: Chest press, skullcrushers, curls for the girls, ruh rohs, wonderbras, goblet squats, bus drivers…to which there was much complaining.
Note: Wild Turkey also let out a thunderous bellow from his bowels during this set…poor Plunger was beside him and downwind…mentions of Bobby Boucher’s absence and possible Tex Mex #2 explosion explaining said absence…
Mosey back to flag
Mary: LBCs x39, American Hammer, Low Slow Flutter, Homer to Marge, Pickle Pounders, a little light stretching.
Announcements: Sign up to volunteer at NC Spring Classic at Bass Lake. See Slack or contact Abe for details.
T-Claps: Plunger for getting back out in the gloom!
Prayer: Davis (3-Alarm), my MIL going through radiation treatments for breast cancer.
YHC took us out.
Two Hombres and some toys
/in Prison Yard /QIC: Banana SeatPAX: Banana Seat, Breach
YHC and Breach held down the yard while others lay snug in their beds. Breach brought the battle ropes and a medicine ball by request. YHC set up the TRX bands, some cones and a couple other coupons for todays WOD.
0530 came and there were two PAX ready to start. The music was on classic rock. We went for a short mosey around the clubhouse then warmed up.
Warm Ups:
Good Mornings x10 IC
Willie Mayes Hayes x10 IC
Sir Fozio Arm Circles x10 IC, reverse
Stretches (upper)
TRX Time:
4 Exercises, 3 rds, 15, 12, 10 reps
Curls, Tris, Chest press, Reverse flies
Coupon Time:
Medicine ball lunges 10 each side (timer), Goblet Kettle squats, Jump rope
3 rds
Shoulder blaster:
Bear crawl 20 yds then broad jump back (timer)
Battle ropes
3 rds
TRX finale:
Merkin knee tucks, Hip twists, Single leg squat lunge
2 rds, 10 reps
Mary:
Hello Dollys, Heels to Heaven, Reverse LBCs
2 rds, 15 reps IC
Prayers for Breach traveling tomorrow.
YHC will plan a repeat on this one sometime soon so others can benefit from the pain we felt. Great job Breach and thanks for the accountability.
BS Out!
4 corners at the grave! 4.13.23
/in Kennys Grave /QIC: FinklePAX: Finkle, Gamecock, GHERKIN, Pumpkin Spice
PAX: @Gamecock, @Pumpkin Spice, @Finkle, @GHERKIN
Warm-up: Started with Good Mornin’s, Willie Mayes Hayes, SSH, Mountain Climbers, Seal Claps, Overhead clapps and a lap around the parking lot.
Main Event: We each picked out a medium size rock and went over to the square in front of the city gym to do 4 corners.
Corner 1: Rock exercise, R1 Colt 45s, R2 Rut Rows, R3 Wonder Bras
Corner 2: Leg exercise, R1 Squats, R2 Sumo Squats, R3, Reverse Lunge
Corner 3: Abs exercise, R1 LBC’s, R2 Big Boy sit ups, R3 American Hammers
Corner 4: Merkin exercise: R1 Merkin, R2 10 wide Merkins and 10 Peter Parkers, R3 10 Angle Grinders
Mary: Broga
Prayer Requests: @Gamecock traveling with family and friend who is a mother of 5 in coma after brain surgery, @Pumpkin Spice is speaking at a middle school event this weekend and recovering from being sick
Kenny’s Grave Upper Body from 4.06.23
/in Kennys Grave /QIC: FinklePAX: @Si, Felix, Finkle, Sprinkler
PAX: @Sprinkler, @Finkle, @Si, @Felix
Warm-Up: SSH, Mountain Climbers, Sir Fazio’s, Imperial Walkers and mosey around the parking lot.
Main Event: Did a round of decreasing Sheldon Coopers. Exercises were Burpees, Squats, Big boy sit ups, Merkins. Started with sets of 10 took a lap around the parking lot and came back and did 9 in a set and so on. We stopped after set 6 and down to the ball park bleachers. We did sets of bleacher merkins, dips, and derkins. This part really burned the shoulders!
After we finished a few sets we continued with Sheldon Coopers doing sets 5 down to 1.
Mary: can’t remember.
Prayer requests: can’t remember