FNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
Pyramid BLIMPS with Cindy
/in Prison Yard/by Banana Seat4 HIM for visiting time at Prison Yard. No visitors showed but the regular inmates still got swole with Cindy.
Long mosey down green trail for WU’s
Good mornings
SSH
Windmills
Trunk twists
Merkins
Grab a cinderblock
BLIMPS x5 each then lap around center
Repeat x10, x15, x20, x15, x10
Ran out of time for last round.
B – blockies (burpees with block)
L – lunges with block (both legs one)
I – imperial walker (no block)
M – merkins on block
P – plank jacks on block
S – block squats
Even Mary didn’t make it for visiting.
We ended in COT and prayer.
Strong work today men.
BS out!
B.O.M.B.S. and Core +3
/in Paradise City/by Banana Seat6 showed for Paradise City. 3 showed for U.F.O. while one went back home the other two manned up and stayed. Here’s the fun we had.
WU’s while long lap around
Good mornings
Frankensteins
Suit cases 3ct down
Carolina dry docks 3ct down
Mtn climbers
BOMBS – reps rd1 x5, rd2 x10, rd3 x15
5 stops: Start at court, bench, stop light, steps, ramp, back to court. Pick up 6 when done. Rd2 starts when all pax are done.
Ramp with core at bottom
Seated knee tucks
Starfish crunch
ARods
Long mosey to finish
Mary made it today and then some stretches.
Announcements and prayers were made. Rubiks took us out.
It’s nice to be back at PC leading you fine group of HIM.
BS out!
Friday’s a Great Day for Leg Day
/in Sheepdog/by Nick SnappHeavy Warm Up:
(Hold the Squat Position):
The Workout:
Session 1, Round 1
Stadium Stairs
Session 1, Round 2
Session 2, Round 1
Session 2, Round 2
Session 3, Round 1
(1) flight in-n-out jumps singles
Session 3, Round 2
Session 4, Round 1
No Mary…have a nice day.
Announcements:
Prayer:
11’s turned in to 7’s
/in Disney/by SoftServeWarm Up:
All Warm Ups – x 10
The Workout:
Grabbed some coupons from behind the trees at Disney and got to work!
All exercises – x 15 – 3 rounds
Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!
Mary:
We didn’t have to much time for Mary but we still got 2 in:
Announcements:
Travis Manion Foundation – Workout Of the Day is coming up
Prayer:
Mumblechatter, upper body and core
/in Thunder/by KubotaFNGs: none
Warm Up: Arm circles, t-claps, Overhead claps, daisy pickers, Willy Mayes Hayes…
The Workout: dips, planks, peoples chair, low slow flutters, box cutters, WW1, LBCs,..
Good workout and conversation with @Ausfart.
swirling around sugg
/in Viscous Cycle/by KubotaA good 9.6 miles circling Sugg farm. Down Cell Tower, Down Soul Crusher, outside the fence and finish down steeplechase. Good time where had by all.
Stonehenge
/in Kennys Grave/by Flip PhoneFNGs: None
Warm Up:
Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees
SSH (IC) – 10 reg & 10 Double time
Imperial Walkers (IC) – 10
Hillbillies (IC) – 10
Goodmorning (IC) – 10
Willie Mays Hayes (IC) – 10
Mosie to the Rock Pile
The Workout:
Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.
John Cusack back to the location
3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.
Exercises: (Making sure to Squat Hold or V to pick up the six.)
Ground Pounder
Rutrows
Chest Press
Shoulder Press
Curls for the Girls
WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6
John Cusack back to return the Rock
Mosie back
Mary:
Boat Canoes
Outlaws
JLo’s
WWII
Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up
T-Claps (Recognition): None
Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.
Friends Old and New
/in Downtown Train/by AbeFNGs: none
Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs
The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.
Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.
Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.
T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!
Prayer: Midget and his family for their loss.
Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.
A Roll of the Dice
/in Cletus/by AbeFNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes
The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.
Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching
Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)
T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.
Prayer: Unspoken, Banana Seat’s family
Cindy’s Boo Hoo
/in Sheepdog/by Flip PhoneFNGs: None
Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.
22 – SSH
10 (IC) – Good Mornings
10 (IC) – Sir Fazio Fwd
10 (IC) – Sir Fazio Bkwd
10 (IC) – Seal Claps
10 (IC) – OH Claps
Mozie to the Workout.
The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.
Stations:
Cindy – Over Head John Cusak Bleacher Climb
Cindy – WWIII’s
Cindy – Tricep Extensions
Cindy – Murder Bunnies
35lb Kettlebell Swings
50lb Ruck – Squats
55lb Sandbag – Burpees
80lb Sandbag – Bench Press
Cindy – Curls for the Girls
Mary: Mosie back to the flags
Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.
T-Claps (Recognition):None
Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.