FNGs:
None
Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started. Including 1 Burpee for every man shy of 10 for the core workout. Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.
Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.
The Workout:
First Set in a Rotation 2 Rnds:
Curls 4 Girls
Tris 4 Guys
Ground Pounder
Squats
Cusack to the next Corner & then Indian Run around the Track
Second Set in Rotation 2 Rnds:
Rutrows
Deadlift
Squirrel Squats
OH Press
Cusack to the next Corner & Then Indian Run around the Track
3rd Set Dance with the Rock you Brought 2Rnds:
Curls 4 Girls
Tris 4 Guys
Ground Pounder
Squats
Cusack to the next Corner & Skip the Run for Time
4th Set Dance with the Rock you Brought 2Rnds:
Rutrows
Deadlift
Squirrel Squats
OH Press
Return your Rock to the pile and mosey to the courts for a quick Mary.
Mary:
We kept it light, since we should all be doing the #corechallenge starting today!
Homer 2 Marge and WWI high reps to finish
Announcements:
Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.
T-Claps (Recognition):
Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.
Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure
/in Tequila Sunrise/by Jack DelloStritto13 + 1 PAX chased the sunrise for 5+ miles. Many stayed for the core challenge work out afterword.
Great chatter! Thanks for coming out!
Bo Time, Popeye, Banana Seat, Bernie Left Eye, Goldfish, Jellybeans, Abe, Loafer, Bird Flu, Escobar, Gizmo, Wide Right
Partner Counting Practice
/in Cletus/by BleederFNGs: None
Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles
The Thang:
Partner Pyramid
Exercises:
Mary: we did some stretching, the core challenge should be filling your mary tank.
Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert
Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom.
MOAB Cary
/in AO Post/by FramFNG: None
MOAB
Mission statement, core principles, disclaimer
Warm up: various exercise exercises, dynamic stretching, and a lap around the lot
Pile of coupons – move to opposite corner. (Once up nothing touches ground) 20 burpee penalty.
Partner with someone from different region and learn one thing about them.
Round 1 : poohs honey pot (BC lap, partner runs opposite direction one lap with 40/60lbs)
Round 2: burn barrel (two man team hold big tire in curl while guys toss sand bags in. 2 bags one step away from SB. Long line of bags walk and drop in 5 star jumps) repeat till all teams go)
Round 3: Kegs and Eggs (burpee back toss and alternate front toss) (40/60 one stretch with an 80/ full lap, partner two lap run 1 with coupon one without.
Praise: flip phone in banjo for showing up.
Prayer: Banjo‘s Ask for grace and mental health in a couple situations. Prayers for pax that are traveling.
Solo Sheepdog
/in Sheepdog/by Jack DelloStrittoQ, Party of 1, at Sheepdog. Possibly SWs smoothest parking lot! Shelved my HIIT Tabata workout for another day and replaced it with some solo miles and core challenge work.
Make it a great one and take some time to reflect on Good Friday today!
Running for the Hills
/in Disney/by Henry Gilliland2 HIM hit the hills this morning at Disney. @BlueCrush and YHC didn’t run into Lindsey Graham but we did experience a classic Disney @Gator
attack.
Started with some warmorama:
Good mornings
Windmills
Serfasio arm circles
Seal claps
Thing 1: Mosey to location 1
Calf raises
Carolina dry socks
Thing 2: THE HILL
Mosey to the hill then sprints up the the hill and mosey back down.
Recovery LBCs and Homer to Marge
Thing 3: 5s in the Abyss
Merkins and Air squats
Back to the flag and Mary:
Heels to Heaven
Reverse Mountain Climbers
Calf Raises
Lindsay Lohan
MIAGD (edited)
Classic Rock’n Roll
/in Possum Trot/by Flip PhoneFNGs:
None
Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started. Including 1 Burpee for every man shy of 10 for the core workout. Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.
Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.
The Workout:
First Set in a Rotation 2 Rnds:
Curls 4 Girls
Tris 4 Guys
Ground Pounder
Squats
Cusack to the next Corner & then Indian Run around the Track
Second Set in Rotation 2 Rnds:
Rutrows
Deadlift
Squirrel Squats
OH Press
Cusack to the next Corner & Then Indian Run around the Track
3rd Set Dance with the Rock you Brought 2Rnds:
Curls 4 Girls
Tris 4 Guys
Ground Pounder
Squats
Cusack to the next Corner & Skip the Run for Time
4th Set Dance with the Rock you Brought 2Rnds:
Rutrows
Deadlift
Squirrel Squats
OH Press
Return your Rock to the pile and mosey to the courts for a quick Mary.
Mary:
We kept it light, since we should all be doing the #corechallenge starting today!
Homer 2 Marge and WWI high reps to finish
Announcements:
Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.
T-Claps (Recognition):
Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.
Is it Lion or Lamb at the Yard
/in Prison Yard/by BreachWarm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze
The Workout:
Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time
Diamond Merkins, Jump Squats and Flutter Kicks
Round 2: The Middle- 13 reps per exercise (1min 30 sec rounds ) The time you have left is your rest time
Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence.
The Break:
3 Rounds of 60 sec People Chair
Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time
Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time
Round 4: The Lion (10 mins)
Odd Mins 10 burpees
Even Minutes 40 sec plank
Mary: None—no time
End in COT
Farmers Carry Mile
/in Paradise City/by BleederFNGs: There was a police officer hanging out in the lot until 5:29 before changing his mind and leaving, no other FNGs appeared.
Warm Up: SSH (20), GooooooodMoooornings (2count up/down, 12 total)
The Workout: Pickup a pair of coupons (Options from 25lb each to 45lb each)
Goal is to farmer’s carry the coupons for a mile total. Every time you set the weights down, you are required to run back to the start and perform penalty exercises:
First Visit – 10 Burpees, 10 Squats, 10 Plank Jacks
Second Visit – 9, 9, 9
Third Visit – 8,8,8 etc
Task successfully completed by all PAX with mere minutes to spare.
Mary: Stretching
Announcements: Q-em All Challenge, Core Challenge Starts April 1
Prayer: Sickness, Travel, First Responders and Military
Four Corners of Train (like…pain? I don’t know)
/in Downtown Train/by Jack DelloStritto10 PAX rode the 🚂downtown train🚂 toward a more square-shaped parking lot to run though four corners: ~25 reps per corner of different lower body, upper body, core, etc workouts (x4) to finish over 400 reps of pure fun.
Thanks for having me. Great work and chatter!
Shooting Blanks Bobby Dall Stumpy Ka-Chow Play-Doh @Duplo Friday Night Lights MadDog2020 Galvanized
10 PAX challenge
/in Any Given Sunday/by Framfriendly new guy, none
Warm up: stretch
Main event: set timer for 25 minutes run, turn around repeat route back.
Announcements: 10 pax Attendance challenge, Core challenge, Queue them allchallenge.
Prayers: peace and health for my family grateful for F3.