FNGs: None
Warm Up: SSH, Frankenstein,Ā Good Mornings, Stretch out legs and arms.Ā
The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.Ā Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.Ā Grab one rock each.
Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.Ā Repeat the sequence but further distance.Ā Other PAX curls, triceps, rows, and John Cusack hold.Ā All PAX had to finish.
Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.
Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.Ā
Mary:Ā HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, ScissorsĀ
Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing
T-Claps (Recognition):
Prayer: UnspokenĀ
7/7/7 Hidden Gem Jackpot (5/24/23)
/in Possum Trot/by FramFNGs: None
Warm Up: Slow mosey to Church St with 2 stops and exercises with the Pledge of Allegiance mixed in.Ā
The Workout: Mosey to the bottom of Church St. 7 reps at the bottom, run to the top of the hill 7 reps, 7x. Exercises included: Merkins, Squats, Morning Wood, Shoulder taps, Jump Knee tucks, 180-degree turns, Burpees, LBC, American Hammers, Lunges, Krakken Burpees, Bear Crawl 50 meters. Can’t remember the others.Ā Ā
Mary: Yoga at tennis courtsĀ
Announcements: T-Claps (Recognition): Cancun was #6 and told us How/Why and What F3 has done for him.Ā
Prayer: Cancun with patience, followed by a lot of “ditto” from the rest of the PAX. Breach took us out.Ā
Chocolate Cheerio
/in Disney/by Banana SeatDisney had 4 x 40 something yr olds come out for a bat flipping workout.
Warm up around baseball fields with stops
Good mornings
SSHs
Imperial squat walkers
Standard merkins
The Abyss
Bear crawl down
10 monkey humpers IC at bottom
Squat on each step back up (Dumbo counted 77)
Indian run long way back around fields to the half pipe
7ās – star jumps and diamond merkins
Burpee at the bottom on each pass
Mosey to turf field
Attempted to play knockout soccer but only had one ball. (Story of my life since I only have one nut due to cancer)
Mini Dora
50 – ranger merkins
100 – shoulder taps
150 – LBCs
Mary on the declined turf
WWIs x15
American hammers x15 IC
Pretzels x15 each side
Dying cockroaches x15 IC
Announcements on slack
Prayers for Dumbos floors and Emerils chocolate cheerio
Nice job today fellas. Love you guys.
BS Out
Wolfpack 5k
/in AO Post/by 3 AlarmSeven PAX for the adventure of a lifetime @BnB @Moose @Wild Turkey @Yogurt and YHC @Davis TeitelbaumF3;3Alarm BnB was late and caught us on the run, and ironically enough, SnowWhite rolled up 20 burpees on the exercise dice š¤¦š¼āāļø Oh my
Did he just say 50 burpees?
/in Paradise City/by DumboFNGs: Not really the place for all that…
Warm Up: Good Mornings, Imperial Walkers, Windmill, Overhead Claps
The Workout:
Mary: Stretching and a couple of laps around COT because we were real close on the promised 3 mile minimum.
Announcements: Picnic
T-Claps (Recognition): All the PAX showing up and showing out on a Monday.Ā Great work out there men!
Prayer: Best In Show’s MIL battling cancer.Ā PAX training for various races.Ā YHC took us out.
It’s always an honor to lead in the gloom.Ā I’ll try to do better next time!
Early 51 Birthday Q
/in Downtown Train/by Pumpkin SpiceFNGs: None
Warm Up: lap around the Culture Center/Library; GM, WMH, Arm circles/seal & overhead clap.
The Workout:
Circuit One: 3×17 SSH/Mountain Climbers/LSF
Lap around library
Circuit Two: 3×17 Durkins/Urkins/Dips
Circuit Three: 2x Colt ā51sā /Bolt ā51sā / Triceps (17 count) w medium size rockĀ
Circuit Four: 2×51 count Peopleās Chair and BTTW. Modified w Australian Ass Smackers if desired.
Mosey back to the flag
Mary: Round of 10 count in cadence abs: LBC, AH, H2M, Air Bender, Hundreds. Finished w hamstring and runners stretch.Ā
Announcements: Picnic , CSAUP and Memorial Day Murph coming up. Check Slack.Ā
T-Claps (Recognition): My 51st birthday tomorrow , May 23rd.
Prayer: My M is in Israel- safe travel; Plungerās M having a procedure tomorrow.Ā
Merlot at Mutiny
/in Mutiny/by FramFNGs: None
Warm Up: SSH, Frankenstein,Ā Good Mornings, Stretch out legs and arms.Ā
The Workout: 60lbs/80lbs sandbags. Must be carried and not dropped for the entire ME.Ā Increasing Burpee penalty for drops. Carry bags to shelter everyone else Indian run.Ā Grab one rock each.
Thang 1: One PAX fast Bear Crawl to cone one. Run to the end of the field, bear crawl at the same cone home.Ā Repeat the sequence but further distance.Ā Other PAX curls, triceps, rows, and John Cusack hold.Ā All PAX had to finish.
Thang 2: Crabwalk the cones and sidewalk back. Bleach push-ups 5 reps up and 5 reps down. Pull-ups on the playset. One rotation.
Thang 3: Wheelbarrow down and back, Single leg squats on bleachers, OH press with sandbags 15 reps each bag. (Winnibego for the Merlot win…somewhere in here). The last exercise before Mary was a wheelbarrow rock push/flip (maybe a new favorite of mine). Indian run back to the Tennis courts.Ā
Mary:Ā HTM, Single leg HTM, Freddy Mercury (oops had a sandbag drop 5 burpee penalty), Butterfly Crunch, Figure four, ScissorsĀ
Announcements: Friday night street ministry (Rubiks), Brute CSAUP, Always be EHing
T-Claps (Recognition):
Prayer: UnspokenĀ
Basketball Closed? Modify as Needed.
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: Mosey to see if basketball court open. Fence locked :/ 10-15 count GM,WMH, Arm Circles, SSH, EW, Hillbillies. Mosey to bleachers.Ā
The Workout:
Circuit 1: Climbing bleacher merkins: 10,9,8,7,6,5,4,2 = 51. Mosey to playground.
Circuit 2: 3×17=51 Step ups/R Bulgarian Squat, L Bulgarian Squats.
Circuit 3: 3×17 alternating Urkins and Inverted Rows. Mosey to cinder blocks.Ā
Circuit 4: 3×17 Cinder Block Curls/Triceps/Press
Mary: 3×17 American Hammer/LSF/LBC
Announcements: CSAUP June 10th.Ā
T-Claps (Recognition): @Woody and @Jellybeans EC to U-Turn, then EC to GP.
Prayer: Motor Boatin 29th Wedding Anniversary and mother turns 88 next week. Safe travel for Socrates daughter and son-in-law to Africa, Pumpkin Spiceās M in Israel.Ā
Crab People
/in Kennys Grave/by GamecockFNGs: none
WarmUp: circle up for warm o rama
The Workout: start with a medium rock from the rock pile. Sorry Sweetheart, we’re going small, next time. 11s in the hill with wonder bras and squats carrying the rock. Uphill was done backwards and it burrrrrns. Next was lightpost travel with stacked exercises and the rock on tow. Methods of travel between poles: lunge walk, crab walk, John Cusack, and bear crawl with a rock push. Exercises squats, ground pounder, and merkins.
Mary: popcorn Mary
Announcements: outreach next week with Rubiks, run the Quay, brute squad
Prayer: Rubiks coworker heart attack, Finkles youth pastor surgery recovery, gamecocks church member healing, Kitty Litter adoption process
3 Rocks and 4 Corners (5/17/23)
/in Possum Trot/by FramFNGs: None
Warm Up: SSH, GM, Frankenstiens, SFAC.Ā
Ā The Workout: Mosey to rock pile, 1 rock per PAX, PAX may not drop rock unless exercise calls for it. Penalty 5 burpees. 3 excersises at each corner. too many to list, but Squats, lunges, Curls, press, Homer to Marge, Round the world, Bear Crawl push. Mode of carrying the rock changed each time we went to a new corner.Ā (no one dropped the rocks)
Mary:Ā Yoga for 7 min
Announcements:Ā Brute CSAUP, check slack
T-Claps (Recognition):
Prayer: In-laws with new baby coming Abacas, Sombrero grandma with Colon CancerĀ
TRX time
/in Prison Yard/by Banana Seat4 Horseman gathered in the yard for some TRX fun and some other station work.
Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins
TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats
Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse
Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins
Mary
Protractor
HAND
Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.
Strong work gents!
BS Out