FNGs: none
Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers
The Workout:
Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.
Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.
All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.
Mary: American hammer, WW1, plank hold
Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church
T-Claps (Recognition): Turkey and Nickelback both have kids graduating college
Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.
“Shouldn’t we have yoga mats for this?
/in Noise Ordinance/by FramWarm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C. Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.
The Workout:
Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each. Rinse and repeat until all PAX hold plank.
Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10. Rinse and repeat with lunge/squat and WMH variations until all ropes are done.
Thang 3: BTTW modified Jack Webbs. BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.
Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot. Sorry, Lord.
Announcements: Painting, Man night, Moving Downrange.
T-Claps (Recognition): Prayer: Pikachu’s M. Travels, Health, Gratitude unspoken. YHC took us out.
Dante’s Peak (5/14/24
/in Prison Yard/by FramFNGs: None
Warm Up: Various exercises, Mosey to bottom of ole red,
The Workout: Jog to Dante’s Peak
Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top.
Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion.
Mary: No time
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken.
Landscapers Union (Disney 5/9/24)
/in Disney/by FramFNGs: None
Warm Up: Various
The Workout:
ME: jog to hill
Groups of 3
Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)
Middle – tire flip up/murder bunny/ BC
Top -SB burpees 10 / 10 LBC (repeat)
Mary: Various shitty Ab exercises
Announcements: Over a week ago..check slack
T-Claps (Recognition):
Prayer: Lots of unspoken and healing for injured PAX.
Italian gas stations have some strange customers
/in Disney/by SoftServeWarm Up:
The Workout:
Everyone grabbed a coupon and headed to the pavilion.
took it to the half wall and did some:
Mary:
🍿 Mary
During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. 😲🤯
Announcements:
3F opportunities coming up
Prayer:
4 corners around the baseball fields
/in Thunder/by KubotaA old school limited “run” with fun stops.
warm up the arms and a bit of the legs.
walk to the old rock pile and grab a rock or two.
Arm workout between stops. overhead press, curls, …
Core work at the stops. lbc, homer to marge, mountain climbers…
12 Oaks, CBC, and the friendly switchback
/in Viscous Cycle/by KubotaWeather cleared for a wonderful 11.2 mile ride around the springs.
Downtown Train Birthday Bash 59
/in AO Post/by YogurtWarmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday
Main Event: Mosey to stage area in front of HS Culture Club
Absolutions 10x
Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.
Partner up for counts and form. Complete 59 reps between the two of you.
Station 1: Merkins, squats, LBCs 59 reps
Between: Absolutions
Station 2: Side planks, lunges, WWIIs 59 reps
Between: Jack Webbs
Station 3: Patty cake Merkins, squat hold, American hammer 59 reps
Finale: Sprints in parking deck
COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.
Fence painting on Monday, May 20
Prayer requests: Hasselhoff job situation/opportunity
Unspoken
Second F: Coffee by Abe and Wild Turkey
Fresh strawberries by yours truly.
Honor to lead. Thanks for helping celebrate my birthday.
The Basics at Sheep Dog
/in Sheepdog/by Banana Seat5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.
WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches
4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20
Mosey back to flag
3 mins of broga
No new announcements
Prayers for injured PAX
YHC took us out
Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.
BS Out!
That smell
/in Cletus/by JellybeansFNGs: none
Warm Up: SSH, daisy pickers, Willy Mays hays, Sir Fazio arm circles, chinooks, mountain climbers
The Workout:
Thing 1- PAX form two lines, each line possessed two soccer balls. At a jogging pace, the balls were thrown overhead to the pax behind, once at the back of the line that person sprints to the front to start the cycle again. Drops meant all pax stopped and performed 5 squats. ~1/2 mile loop around the park completed. We did a lot of squats.
Thing 2- Medium sized rocks were obtained and we made our way to the picnic shelter. Pax paired up for a music-based AMRAP/Dora style workout- one partner completed AMRAP exercises while the other partner cusacked their rock up a small hill and around a loop. When the song changed, the exercise changed (tricep extension, step ups, erkins, bicep curls). Skynyrd set the tone, and my free version of Spotify (like Lebron) blessed us with zero ads during the workout. Shoutout free Spotify.
All pax participated in an extended wall sit for the duration of Saturday Night Special. Some pax held out for the whole time, others gave it a break… something about running plans for the weekend. Near the end of the first verse a thicc odor spread like the plague from an unnamed pax, driving others to seek refuge elsewhere in the shelter. Pax were unpleased by the aroma, Q was unpleased because it didn’t happen during “That Smell”.
Mary: American hammer, WW1, plank hold
Announcements: 3rd F opportunities on Slack, fence painting with the town, Men’s night at local church
T-Claps (Recognition): Turkey and Nickelback both have kids graduating college
Prayer: Bobby B’s family member undergoing heart procedures, UTIs family member with a scary diagnosis.
We’re going on a bear hunt (5/7/24)
/in Prison Yard/by AbeFNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: 11s on the golf path. Merkins at the bottom, bear crawl to the top, squats at the top, mosey back down.
Thing 2: 1 PAX stood guard over the bench and did dips while the other 4 did a quick loop around the club house. On return, PAX rotated until every one had a turn at dips.
Mary: Popcorn Mary, followed by some stretching.
Announcements: check Slack
T-Claps (Recognition): Clean Sweep for getting back out after an absense.
Prayer: Nemo’s family