FNGs: None
Warm Up: Halloween monster imitation, clapping, flower picking
The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.
Format was as follows:
45 sec to AMRAP the given exercise, count your reps
45 sec of ‘active recovery’ exercise
Unlimited time to double your round one reps (hence ‘double down’)
Squat hold until all PAX are finished
Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats
Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.
PAX rotated stations after the completion of each round
Announcements: Xmas party, Even-The-Odds
Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care
@brexit has a job interview today
leading our families well during a season that can lead to selfishness and ‘the wants’
Double Down at TBD
/in To Be Determined/by BleederFNGs: None
Warm Up: Halloween monster imitation, clapping, flower picking
The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.
Format was as follows:
45 sec to AMRAP the given exercise, count your reps
45 sec of ‘active recovery’ exercise
Unlimited time to double your round one reps (hence ‘double down’)
Squat hold until all PAX are finished
Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats
Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.
PAX rotated stations after the completion of each round
Announcements: Xmas party, Even-The-Odds
Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care
@brexit has a job interview today
leading our families well during a season that can lead to selfishness and ‘the wants’
LORDY LORDY
/in Purple Cobra/by UTIFNGs: Not a one
Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies
The Workout:
Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups
Announcements:
T-Claps (Recognition):
Prayer:
Workin 9-5
/in Crazy Ivan/by BleederFNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus)
Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss
The Workout:
Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…
Thang 1:
Every 2 min on the minute:
5 rounds total
Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:
15 rounds, the a Q challenge call to increase reps along the way from 3->4->5
Mary: dying cockroach, modified Freddy mercury, WWI, heel taps
Thang 3:
Death drop
have a nice day.
Announcements: Xmas party on Dec 7
Prayer: stubs has a new tumor treatment that is supposed to get him back to 💯.
dahmer’s brother enrolled in a substance abuse treatment program.
pumpkin spices son Alex sprained his ankle in his first JV basketball game
Masons in Training
/in To Be Determined/by BleederFNGs: None Warm Up: SSH, Goooooood Mornings, Windmills
The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.
Following the warmup, each PAX was given two bricks to care for for the remainder of the workout.
PAX cusacked from the parking lot to the near corner of the soccer field track.
PAX then bear crawled with their bricks to the first field light pole.
PAX Traveled with arms at 90 deg in front to the next light pole
PAX bear crawled to the mid-point of the far parking lot
Cusack to the next corner of the field
Bear Crawl to the next light pole
90 deg carry to the picnic shelter
Cusack to the flag
Mary: None
Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember.
No Legs and Two Big Balls
/in Purple Cobra/by BleederFNGs: None
Warm Up: SSH, Arm Circles, Some Clapping
The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.
Tabata style workout, 45on/15off, AMRAP all exericises:
2 rounds:
15 merkins after each round
PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers
2 rounds:
15 merkins after each round
Second round of group american hammers
1 round:
15 merkins
Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement.
Cozy Bed Season
/in To Be Determined/by AbeFNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.
We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.
Indian-run around the soccer field back to start.
Mary: Popcorn Mary, twice around.
Announcements: Holly Fest sign up, learn CPR
Prayer: Clunker’s daughter, Davis’s family
Some football. Some rocks
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap
The Workout:
Football Passes. 3 Rounds
Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.
Rock Work: Big Rock 3 rounds
Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra
Two Small Rocks 3 rounds
Curls, Triceps, Alternating Lateral Raises
Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence
some stretches
An EMOM morning
/in Crazy Ivan/by Pumpkin SpiceFNGs: None
Warm Up:
Bounce
Spinal Rotations
Good Morning
WMH
Arm Circles
Seal and Overhead Clap
The Workout:
Cinco Tres Workout : 5 exercises , 3 reps each.
10 min EMOM
R one minute then L one minute
Single Arm Swing
Single Hang Clean
Single Squat
Single Straight Press
Single Reverse Drop Lunge
Mosey one lap in parking lot
10 min EMOM
R & L
Snatch
Row
Snatch
Renegade Row
Merkin on Bell
Mosey one lap in parking lot
FINISHER
5 min EMOM
4x
Curls
Triceps
Ground Pounder
Burpees
Mary
LBC, FM, H2M, Lower Back Stretches
Announcements: Celebrate FV sign up. See slack
T-Claps (Recognition):
Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother
No Legs
/in Crazy Ivan/by BleederFNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
There and Back Again
/in Kennys Grave/by 16-bitWith surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time. Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom
FNGs: Nope
Warm Up:
Frankenstein x10 IC
Windmill x10 IC
Daisy Pickers x10 IC
Willie Mays Hayes x10 IC
Butt Kickers x10 IC
The Workout:
We moseyed to the top of the greenway to get instructions. We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time. The instructions were simple, run to light posts and do an exercise. Repeat until we hit the bottom and then rinse and repeat all the way back up. The exercises were:
Squats x20
LBC x15
Reverse Lunge x10
Heel Taps x20
Forward Lunge x10
Imperial Walkers x20
No Surrender x10
Hillbillies x20
At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.
Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises. We then headed to back towards our cars for…
Mary:
Sleeping Hillbillies x10 IC each side
Hello Dolly x10 IC
Homer to Marge x10 IC
Announcements:
IPC continues tomorrow at Sheepdog. Sounds like it’ll be a doosey.
Prayer:
Pothole’s back issues and also him leaving for training for four weeks. Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.
YHC is having surgery to repair a torn bicep on Monday. Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own
Honored to lead. I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular. I miss these mornings.
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