FNGs: Nope
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays
The Workout:
Thang 1 – The Big Pickle:
PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.
Thang 2 – Bread and Butter:
PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.
Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats
Thang 3 – Variety Fresh Pack
PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…
YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.
PAX returned rocks and went back to the flag for Mary.
Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders
Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.
T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.
Prayer: Unspoken, Woody took us out
When Opportunity Knocks, Answer
/in Cletus/by AbeFNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.
We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.
At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.
Mary: Popcorn Mary and stretching / yoga to finish things off.
Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
Sally start to finish
/in Sheepdog/by Banana Seat8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.
Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins
Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps
Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each
Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag
Mary
Sally (Moby)
Side dips
Stretching
Murder Bunny 7’s at Purple Cobra
/in Purple Cobra/by Banana Seat9 PAX at Purple Cobra for something new and stupid.
Warm up down to road and back with multiple exercises
Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW
Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks
“Santa Claus is coming to town”
SSH and burpees (24)
Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders
HIIT circuit at Prison Yard
/in Prison Yard/by Banana Seat7 PAX showed up to the Yard for a circuit beatdown.
Quick warm up
SSH
Arm circles
Imperial squat walkers
Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins
1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)
No time for Mary
Pigskin Practice
/in Mutiny/by Banana Seat6 HIM showed up for some chilly football practice. 19 degrees but it’s a Monday so let’s get the week started.
Lap around clubworx gym
Warm up
GM
SSH
Windmills
Chilly jacks
Pass the peel – Indian run around track with football toss overhead. When it gets to the back, run to front and start over. If someone drops the ball, 1 Turkish getup. 2 laps total. Combine drops for burpees. We had 6 total.
Football drills in lower field
Left/right while chopping. Up/downs on hit.
Ladder shuffle drills 6 times through
Grab a rock
Partner up, similar speed
Devin Hesters – one person takes off sprinting with the rock, P2 does 1 burpee then try’s to catch them. Switch, R&R twice
Tables – dips, irkins, box jumps
reps of 15, 12, 10
Mary on tennis court – popcorn style
Cold cold morning at Ground Pounder
/in Ground Pounder/by HazMatFNGs: None
Warm Up: Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins
The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.
Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.
Hairy bags and flopping bittys
/in Sheepdog/by FramFNGs: None
Warm Up: SSH,GM’s, Frankenstein, Daisy Pickers, Micheal Phelps
The Workout:
Round 1:60/80lbs sandbags (clean and press) stacked sets, 25lbs KB (single leg deadlift) Weighted 50lb SB drag/pull, 80lbs sandball (clean and bench press), Big Tire flip, Timer was tire carry.
Round 2. 60/80lbs same, 25lb kettle bell same, Bear Crawl drag with 50lbs SB, Big Tire flip, 80lbs SB layflat put on chest and stand to feet. Tire carry was timer.
Round 3. 60/80lbs Stacked Squats, Med ball press, Big Tire Jumps, Tire timers, Bear Crawl drag with 50lbs. Pain Stick OH heel taps,
Mary: It was horrible and hard.
Announcements: Sheepdog parking to change. Sign up to Q.
T-Claps (Recognition): Prayer: H1N1 Son (knee/transmission), B.S. healthy, Rubic’s M.
Rocks and the Three Bears
/in Cletus/by AbeFNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Squats, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mays Hayes
The Workout: Pax moseyed over to the rock pile and were instructed to get a shmedium rock. We all lined up on one side of the parking lot, where we performed 20 counts of curls for the girls, triceps, rows, ground pounders and squats. We then bear crawled to the other end of the parking lot and moseyed back. We did this another two rounds for a total of three. Returning our rocks and back on the mosey.
Next stop was the picnic shelter. Pax picked a spot on the wall for People’s Chair. 10 count down the line for a total of 70. Then over to the tables where we did 10 Urkins and 10 French Dips. Rinse and repeat two more times, opting for standard dips on those rounds. Woody did a good job encouraging us to perform People’s Chair properly with our thighs horizontal and to push through. P.S.I. showed us all that he could count to 10 in Estonian! Wrapped things up and moseyed to the tennis courts.
Mary: popcorn Mary followed by some yoga
Announcements: Kosher will join YHC as co-site Q at Cletus. Looking forward to it!
T-Claps (Recognition): Kosher for stepping up and co-site Qing Cletus
Prayer: Woody’s friend Larry and his wife Kim
Answering the Bat Signal at Downtown Train
/in Downtown Train/by KosherBnB needed a Q and put out the bat signal yesterday – YHC was honored to answer the bat signal and lead today.
FNGs: Nope
Warm Up: SSH, Hillbillies, Imperial Walkers, Sir Fazio F/R, Seal Claps, Overhead Claps, Samson Hold
The Workout:
PAX moseyed to the parking deck for a DORA – split up into 3 groups of 3 and completed the following: 150 Merkins, 200 squats, 250 LBCs. 2 partners ran up and down the stairs at the end of the parking deck while the other member of the trio did exercises in the deck. Switch on and off until all exercises complete.
PAX sprinted length of the parking deck together.
PAX then completed 3 rounds of a circuit consisting of people’s chair, erkins, and dips.
PAX went to rock pile and completed curls for the girls, overhead press, ruh rohs, chest press, skullcrushers.
Mary: Homer to Marge, Heel Taps, Boxcutters, Low Slow Flutter, Yoga/Stretching
Announcements: Wild Turkey new job starts today, pick up Qs at 3-Alarm Fun Run on Tuesdays
T-Claps (Recognition): Abe for organizing trash pickup EC before the ME. I participated along with Stickers.
Prayer: My dad dealing with carpel tunnel, sick and injured PAX, YHC took us out
Pickle Beatdown at Cletus
/in Cletus/by KosherFNGs: Nope
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays
The Workout:
Thang 1 – The Big Pickle:
PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.
Thang 2 – Bread and Butter:
PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.
Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats
Thang 3 – Variety Fresh Pack
PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…
YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.
PAX returned rocks and went back to the flag for Mary.
Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders
Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.
T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.
Prayer: Unspoken, Woody took us out