EC: Cupid, H1N1, Pikachu
FNGs: None
Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.
The Workout:
Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.
Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.
We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.
At Corner 1, 50 squats, hold squat.
Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.
Bear crawl to Corner 3, 50 star jumps, hold squat.
Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.
We then moseyed back to the wall for Ascending and Descending Testicles, round 2.
Finally, moseyed to the shelter.
20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.
10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.
10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.
Mary:
The Elements song, every time elements was said we did a burpee. 31…ish.
10 Heel Taps IC
10 Dead Cockroaches IC
10 Pickle Pounders IC
Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark
T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.
Prayer: Warchild’s family, Noah’s Ark’s wife
TBD Part Deux
/in To Be Determined/by DocCo-QICs: Doc and Aquaman
11 PAX bathed in 100% humidity and got stronger in a mostly mumblechatter-free work out.
FNGs: Welcome FNG ‘Krusty’
Warm Up: Burpees for late PAX, SSH, Daisy Picker, Good Morning, Imperial Walker, Hill Billy
The Workout: Indian run to Ivan parking lot. Pattycake merkins (5 each set), repeat as pair at the back runs to the front. Completed 1 circuit.
Mosey to the rock pile, forward, backward, carioca. Take a medium rock into the parking lot next to the baseball diamond.
Corner 1: 10 squats with rock overhead. Duck Cusac (duck walk with rock overhead) full length of parking lot to corner 2.
Corner 2: 10 wonderbras. Bear crawl pushing rock to corner 3.
Corner 3: 10 curls, 10 overhead press, 10 tricep press. Crab walk with rock on stomach full length of parking lot to corner 4.
Corner 4: 10 merkins with right hand on rock, 10 merkins with left hand on rock.
Mosey with rock to small hill next to baseball diamond for 7s.
Squat curls at the bottom, overhead press/tricep press at the top. YHC lost the count at some point and 7s became 8s; modify as necessary.
Mosey to rock pile to return rocks, continue to tennis courts.
Burpee ladder: sprint to half court, return and do 5 burpees. Sprint full court, return and do 5 burpees. Rinse and repeat.
Merkin ladder: sprint to half court, 5 merkins. Return, 5 merkins. Sprint full court, 5 merkins. Return, 5 merkins.
Burpee ladder 2: Sprint to half court, return, sprint full court, return and do 5 burpees.
Mary: low slow flutter, protractor, scissors, box cutters, homer to marge, pickle pounder, have a nice day.
Announcements: See Slack and FB
Prayer: Brony led us out.
Excellent work gentlemen – thanks for supporting the new AO. Aye!
Kryptonite Southwake/Carpex Convergence
/in AO Post/by LipstickEC: 187, Emeril, Axe, Pablo, Pikachu, Skidmark, Lipstick, Largemouth, Wonderbread, Squatter, Shanteclair, Sub
Warm Up: Pax took a moment of silence for Warchild, followed by Pledge of Allegiance. Mosey around Symphony Lake to open area by tents. SSH x50, Good Mornings x10, Sir FAC x20
The Workout: 5K pace around Symphony Lake with periodic stopping points called out by YHC for 10 Burpees x3. We then exited the lake and went over to Peregrine Pl. for Simple 7’s. Simple 7’s were done in remembrance of our brother Warchild. Warchild came down to Southwake and led a workout with Simple 7’s on a halfpipe. 7 rounds of hill repeats with 7 Star Jumps at the top and 7 Burpees at the bottom. Pax then headed back around backside of lake at 5K pace to parking lot for 2 Burpees OYO. This put us at 81 Burpees total, to remind PAX doing BRR we have 81 days until the showdown. 3.7 Miles covered and 300′ of elevation gain!
Mary: No time for Mary in a high intensity bootcamp style workout
Announcements: Beta Southwake/Carpex convergence AO starting July 3 at Crowder park 0530
T-Claps (Recognition):
Prayer: Those battling addiction, Earhart, and our fellow brothers father in law batteling Stage 4 Cancer
Was a pleasure leading and enjoyed the fellowship
Lipstick
The Nest Inaugural
/in The Nest/by CupidEC: Cupid, H1N1, Pikachu
FNGs: None
Warm Up: Mosey around the parking lot. 20 SSH IC, 15 Imperial Walkers IC, 15 Hillbillies IC, 10 Moroccan Nightclubs IC, Michael Phelps.
The Workout:
Modified Apple Turnovers: Bear crawl 2 parking spaces, merkin, flip over, WW2, crab walk back 2 parking spaces, WW2, flip over, merkin. Repeat 4 times OYO, then picked up the 6.
Moseyed to the wall for Ascending and Descending Testicles. YHC called out various degrees until his arms were jello. At 90 degrees, some of us discovered that we can get our feet over the top of the wall…file that away for another workout.
We then moseyed back to the parking lot for 4 Corners, Abs and Legs edition. PAX partnered up, each partner did 50 of an exercise while a second exercise was held.
At Corner 1, 50 squats, hold squat.
Mosey to Corner 2, 50 low slow flutter, hold legs 6 inches above ground.
Bear crawl to Corner 3, 50 star jumps, hold squat.
Mosey to Corner 4, 50 WW2s, hold legs 6 inches above ground. Crab walk back to Corner 1.
We then moseyed back to the wall for Ascending and Descending Testicles, round 2.
Finally, moseyed to the shelter.
20 irkins, 10 derkins, 10 dips. 10 Step Ups each side.
10 irkins, 10 derkins, 10 dips. 5 Step Ups each side.
10 irkins. 5 Step ups each side. 10 derkins. 5 Step ups each side. 10 dips. 5 Step ups each side.
Mary:
The Elements song, every time elements was said we did a burpee. 31…ish.
10 Heel Taps IC
10 Dead Cockroaches IC
10 Pickle Pounders IC
Announcements: Check Facebook, Slack. Sign ups to bring a meal for Noah’s Ark
T-Claps (Recognition): Good work all HIM who showed up today. It was a humid one, my sweat was sweating.
Prayer: Warchild’s family, Noah’s Ark’s wife
Burnin’ Down the…Nutcracker
/in Nutcracker/by Norm16 PAX (including 1 FNG – welcome Epcot!) showed out for some burn downs this morning. Spirits were about as high as the humidity (at least 85%) as we got things started. YHC later realized that the customary disclaimer was inadvertently omitted before the workout commenced. My apologies. I will do better next time.
FNGs: Epcot
Warm Up:
The Workout:
Mary:
American Hammers & LBC’s – sets of 10/8/6/4/2
Announcements:
T-Claps (Recognition):
Prayer:
War child’s family – 30 minute workout this Friday at Healing Transitions @ 2:30
Purple Cobra VQ
/in Purple Cobra/by Axe19 PAX made their way to Purple Cobra for Axe’s VQ!
EC: 187, Axe, Skidmark, Emeril, Redenbacher, Teacher’s Pet
FNGs: Teacher’s Pet
Warm Up: Jog to middle of Teeter parking lot and circle up. All IC
SSH 30X
Daisy Pickers 10X
Emperial Walkers 10X
Hillbillies 10X
Jog little further down parking lot and circle up again
Good mornings 10X
Seal Claps 10X
The Workout: Head over to the GCF parking lot and partner up. Share the exercises below with your partner. One partner jogs down to the dead end and back. Switch out each time. Once finished, hold plank for the 6.
100 Merkins
200 LBC
300 Squats
400 Jump rope
With the same partner. One crab walks one side of parking lot to other. The other partner performs plank shuffles around the oval curb. Once this partner finishes a circle, they switch. Add crab walks and sliding. Also subbed in crab walk shuffles on the curb.
Mary: PP 10X, Homer Marge 10X, LBC 10X, LSF 10X, Freedy Mercuries 10X…repeat.
Have a nice day!
Announcements: None
T-Claps (Recognition):Teacher’s Pet taking on EC for his first workout
Prayer: Noah’s Ark and Crab Legs
Tough Murph This Week
/in Tea Time/by DustyThis week’s Murph seemed more difficult for some reason with lot’s of modifications.
Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.
EC: 2 to 3 miles
FNGs: None
Warm Up: Run One Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Prayer: Healing
When did Dauber get here?
/in Mutiny/by LipSyncFNGs: Splenda and Seagull
Warm Up
A fun jog around Club Worx back to the tennis courts for warm up consisting of: 36 SSH for 36 months of F3 for me, good mornings, daisy pickers, imperial walkers and hill billy’s.
The Workout
Mary
Announcements
Refer to Slack
Prayer Request
Warchild and his family, Gilligan from F3 Carterico who is having complications from heart valve replacement, Dauber’s big interview on Wednesday and any other that I accidently have forgotten.
Yes, We Do Take Requests
/in Downtown Train/by NemoEC for Bernie and Brexit who ran over from home, and for Cowboy, Abe and Nemo – thanks Cowboy for inspiring us to get in a solid run despite the late start. Bullseye was first on scene as he was so excited tto get his hands on the brand new breathtaker. A couple guys reached out to ask about running today and there were some request to keep he running to a minimum. When you are riding your bike to post, with breathtaker, and going on several days in a row, I will listen to your request. Opened with the news about Warchild, many black shirts to represent and a moment of silence
FNGs: Nope
Warm Up: Regular lap around the big block, circled up for some quick w/u exercises
The Workout: Stayed right in the same spot the whole time. Picked up rocks and circled up. The workout was a build as we did everything ICx10 and added an exercise each round until we had 10 different exercises. Some guys picked up on the patter, others thought it was totally random. Either way, I like to think it was an even, consistent workout with no real breaks. The exercise order went like this: curls, SSH, triceps, Goof Balls, Ground Pounders, Mt. Climbers, Wonder Bras, Merkins, Bus Drivers, Burpees. So that means we did curls ICx100, SSH ICx90…all the way to just the 10 burpees, but we did them slow and in cadence to focus on form. Time was on our side as we wrapped up, returned the rocks and circled back up.
Mary: 2 sets, all ICx10 and without letting the feet touch the ground: LBC, 6 inch hold, low slow flutter, Homer to Marge
Announcements: Mention of new AOs
T-Claps (Recognition): Great to see Coal Ash back out there today as he continues to recover – strong effort
Prayer: We took a silent 10 count for unspoken and YHC took us out
Paradise City 6/17 Backblast (I Hate Dice)
/in Paradise City/by BreachPax of 7
Beuford, Dumbo, Lucky Charms, DawgPound, Catniss, Full House, Popinski and Breach on the Q
Warm Up: Run up the ramp and circle up for 22 counts of SSH, Imperial Walkers, Good Mornings Daisy Pickers and Frankensteins.
The Workout: The hated dice made their appearance for a run around ting with some stops along the way to roll the dice.
Stop 1 Frog Jumps, squats, SSH’s
Stop 2 Burpees, Jump Ropes and Plank hold
Stop3 in the tunnel for some Balls to the Wall, peoples chair, Austrailin Mnt climbers and seal clap peoples chair
Stop4 Burpees, jump squats, merkins
Stop 5 Mountain Climbers, Box Cutters, Pickle Pounders
Stop 6 Homer to Marge, Crabwalk down the parking lot, Merkins
Stop 7 Squats, High Knees LBC’s Follows by a pax race to the midway point of the ramp and back x2 in under a minute.
Mary: 5-minute ab burnout 22 counts of the following (LBC’s, Hello Dolly’s, Reverse LBC’s Homer to Marge and Freddie Mercuries)
Announcements: None
Prayer: Pray for the family of Warchild
U-Turn
/in U Turn/by Dahmer13 PAX came out this morning to enjoy the cool weather and pick up some mileage. Good work men!!
FNGs: Welcome Alpine!
Prayer: praying for all the fathers out their this weekend.