PAX: Woody, Best in Show, Quiver, Bondo, Sand Crab, Kosher on the Q
FNGs: nope
Warm Up:
Good mornings, SSH x 41 in cadence to commemorate day 41 of 75 hard, Sir Fazios, Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies, Frankensteins
The Workout:
In my preblast I’d already informed the PAX this would be no frills – simply yet effective. We stuck to that approach.
Head over to the halfpipe for 11s. One side of the halfpipe was unusable due to a fallen tree from the storms, so we audibled and did 11s just on the one side aka the quarterpipe. Squats at the top, standard merkins at the bottom.
Headed over to the playground for 3 rounds of step-ups on the wall x 15 each leg, urkins, dips.
Moseyed to the bathroom area in front of the soccer fields for 3 rounds of people’s chair, plank hold, BTTW x 15 each PAX, did x11 on the last round to make it 41 for 41st day of 75 hard.
Moseyed to the trees and picked up cinderblocks for some coupon work. PAX circled up and completed overhead press, chest press, skullcrushers, ruh rohs, goblet squats, heels to heaven with block overhead.
Mary: Dying cockroach, Freddie Mercury, LBC, Pickle Pounders, Boxcutters
Returned coupons to their hideout in the trees. A little light stretching…have a nice day…
Announcements: June challenge – finish strong, sign up for Qs in July and August, Cookout
T-Claps (Recognition): All PAX for pushing through, getting stronger physically and mentally.
Prayer: Unity in South Wake, community, nation. Prayers for Bondo’s daughter finding out gender of baby! Prayers for Bondo’s friend’s son-in-law dealing with testicular cancer, all injured PAX, traveling PAX, etc. YHC took us out.
Wiffleballs in the Nest
/in The Nest /QIC: AbacusPAX: @Abacus the OG, Breach, Cupid, KITTY LITTR, Pumps, Warbucks
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout:
6 PAX moseyed over to the Middle School steps. We broke into 1s (Breach, Pumps, and KITTYLTTR) and 2s (Abacus, Warbucks, and Cupid). 1s climbed up the rails while 2s did dips and lunges. Switched. 3 sets.
Then PAX moseyed over to the baseball field for a wild game of Wiffleball. Bats were flying after the wiffleballs popped up by my daughter’s pitching machine. Homer = getting the wiffleball into the grass. Sticking to our 1s and 2s, if a team hit a homer, the opposing team had to do Balls to the Wall along the backstop while the home run team ran the bases sprinting to 1st, karaoke to 2nd, back pedal to 3rd, and karaoke to home plate. If a team didn’t get the homer, that team had to crab walk to 1st base and back pedal back while the opposing team enjoyed some shoulder press squats (don’t know the real exercise name). Humble brag: YHC’s team won the game 5 to 3. Props to Cupid and Warbucks! Hit the batting cages Breach, Pumps, and KITTYLTTR!
Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, Freddie Mercuries, LBC, Pickle Pounders, downward dog
Announcements: South Wake picnic July 30th
T-Claps (Recognition): YHC is celebrating his 8-year anniversary with the M today.
Prayer: Praise God for 8 years with M. Prayers up for the unspoken prayer.
Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.
Oldie but Goodie
/in Nutcracker /QIC: Banana SeatPAX: Alpine, Banana Seat, Best In Show, Da Business, Moby, Pumpkin Spice
6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.
Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers
Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.
11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.
Indian run back to base
3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s
Great to see so old faces at this AO. Good push today fellas.
BS Out!
All Aboard the Warbucks Express
/in Downtown Train /QIC: WarbucksPAX: Alpine, Alpo, Best In Show, Bird Flu, Bleeder, Bobby Boucher, Coal Ash, Da Business, Dahmer, Hasselhoff, Pumpkin Spice, Quiver, TomTom, Warbucks
FNGs: Welcome Alpo!
Warm Up:
Mountain climbers, merkins, windmills, good mornings, sir fazio arm circles.
The Workout:
Broken wheelbarrow 1:4 merkin:wheelbarrow step ratio up to 10:40 completed by partners. 1 burpee each time PAX switched up to 5. Squats while we waited for the 6.
Circled up for howling monkeys followed by 20 merkins. We did this twice.
Mosey’d to rock pile and grabbed medium rock. Cusacked it to the parking lot passed traffic circle for some rock work. 20 count of rut rows, curls, squat press then pushed rocks while bear crawling across lot. Then did 20 count of rock swings, ground pounders, and rock hinges and lunge walked back for overhead press, tricep ext, squats. Returned rocks and mosey’d back to the flag for Mary.
Mary:
Heel taps, LSF, homer to marge, plankorama, downward dog, toe touch.
Announcements: Picnic 7/30, 1776 workout next week.
T-Claps (Recognition): strong work by all this morning.
Prayer: UTI, Fanny Pack, Hasselhoff’s mom, Alpine. YHC took us out
Mutiny at Red October 6/27/22
/in Red October /QIC: BreachPAX: 8 Bit, Breach, Cupid, LED, Wet Bandit
5 pax took on the challenge of Red October for the last Monday in June (Cupid, LED, 8-Bit, Wet Bandit and Breach on the Q)
Warm Up: 22 counts of (SSH, Good Mornings, Knee ups, followed by some Fazion arm circles, and overhead claps)
The Workout: Station work under the roof, One pax runs the track and was the timer, the others rotate around the stations
Mary: 2 min abs (LBCs and Freddie Merceries in cadence)
Announcements: Picnic on July 30th
Closed in Prayer:
Needmore Ruck 6/26
/in NeedMore Ruck /QIC: BreachPAX: 8 Bit, Breach, Cancun, Deadbolt, Double D, Madhatter, Monsanto, Mookie, Sprinkler, Wallaby
10 Pax took to the hills for a Sun Ruck at Needmore Ruck ( Sprinkler, Double D, Deadbolt, Mookie, Cancun, 8-Bit, Monsanto, Madhatter, Wallaby, and Breach on the Q)
The Workout: We hit the Red trail for a little elevated heart rate movement this week, Pushed through and got around 3 miles and some change as we went of the trail for a little 2nd F at the Breachery Coffeteria before heading back to the parking lot for COT.
Closed in Prayer: Thanking the men for F3 and for being accountable.
Groundpounder 6/25
/in Ground Pounder /QIC: BreachPAX: 8 Bit, Breach, Cancun, Cupid, Finkle, Forceps, Gump, Pumpkin Spice
8 pax took on a warm Sat morning at the Groundpounder. (Cancun, Forceps, Gump, Cupid, Pumpkin Spice, Finkle 8-bit, and Breach on the Q)
Warm Up: 22 counts of ( SSH, Windmills, Frankensteins Imperial Walkers/Hillbilles and Squats)
The Workout: What would ground pounder be without some rock work, so we moseyed over to the rock pile to get a rock to share. All pax would perform an exercise and then move around the circle in a plank position and do a rock merkin at each rock you pass, so caring was absolutely sharing. We then took a short mosey up and down the hills in a snake pattern to make bystanders think that we didn’t know where we were going, a quick stop at the railing for some Irkins and Dips before heading over to the basketball court.
We split into 2 teams of 4 and did what can only be described as backyard fast-break basketball. Our shooting and dribbling skills could use some work, but “Shaq” Cancun used his size to his advantage and got a lot of rebounds along the way. Overall it was a sweaty rendition of summer b-ball and no injuries were reported.
Announcements: Still looking for volunteers for the 5th celebration in HS, Picnic on July 30th
Closed in Prayer:
Lights out!
/in Tequila Sunrise /QIC: GamecockPAX: Gamecock, Martini, Warbucks
FNGs: none
Warm Up: Frankenstein, good mornings, willy mays haze, imperial walkers, Hill billies
The Workout:
Good 5.5mi route! Traffic lights were out because of an accident, we definitely didn’t do it… promise….
https://onthegomap.com/s/rg9no8n8
Mary: none
Announcements: picnic and BRR registration
T-Claps (Recognition): Martini back from being sick
Prayer: 16 bits daughter, Finkle traveling
Slow and Sweaty Wins the Race
/in Kennys Grave /QIC: GamecockPAX: 16-bit, 2 dollars, abacus, Fonzie, Gamecock, LED, Warbucks
FNGs: none
Warm Up: normal warm o rama
The Workout: start with 10 rounds of motivators (should have been 20 imo). Move to the rock pile for a SMALL TRAVEL rock. Head back over to the Greenway for some rock work. Pyramid stack at each light pole with a mode of travel in between. Exercises: patty cake merkins, star jumps, lunges, WW1. Modes of travel: stinky baby, turtles, side steps, John Cusack, duck walk, turtles again.
Mary: popcorn Mary for the last 5min
Announcements: Picnic signups
T-Claps (Recognition): LED, 2 dollars, abacus for EC
Prayer: 16bit’s daughter
Crazy Ivan knows Uranus
/in Crazy Ivan /QIC: Banana SeatPAX: 16-bit, 8 Bit, Banana Seat, Best In Show, Breach, Cupid, Dawgpound, Fram
WOD
8 PaX got it done. There was a few mentions of the planets aligning and Uranus. Here is how we did it.
Warm up lap
Good mornings
Willy Mays Hayes
Mtn climbers
Ranger merkins
3 sets 10x reps
Single arm Swings
Halos – around the head
Half kneeling low to high – bell starts at touching knee
Pull through merkin – pull across body then merkin
Lap
3 sets 10x reps
Curb goblet squat (20,15,10)
Suitcase row
Single arm press while lying down
Lunges goblet hold
(Last set cut in half due to time)
Mary
Russian twists leave it
Pull over – body out straight, crunch into pull over
LSF’s with alternating shoulder press
LBC with bell
Side bends
Great Job men! That was a tough one and definitely not U-turn friendly. Sorry Dawg
BS Out!
No frills at Disney – 6.23.2022
/in AO Post, Disney /QIC: KosherPAX: Woody, Best in Show, Quiver, Bondo, Sand Crab, Kosher on the Q
FNGs: nope
Warm Up:
Good mornings, SSH x 41 in cadence to commemorate day 41 of 75 hard, Sir Fazios, Seal Claps, Overhead Claps, Imperial Walkers, Hillbillies, Frankensteins
The Workout:
In my preblast I’d already informed the PAX this would be no frills – simply yet effective. We stuck to that approach.
Head over to the halfpipe for 11s. One side of the halfpipe was unusable due to a fallen tree from the storms, so we audibled and did 11s just on the one side aka the quarterpipe. Squats at the top, standard merkins at the bottom.
Headed over to the playground for 3 rounds of step-ups on the wall x 15 each leg, urkins, dips.
Moseyed to the bathroom area in front of the soccer fields for 3 rounds of people’s chair, plank hold, BTTW x 15 each PAX, did x11 on the last round to make it 41 for 41st day of 75 hard.
Moseyed to the trees and picked up cinderblocks for some coupon work. PAX circled up and completed overhead press, chest press, skullcrushers, ruh rohs, goblet squats, heels to heaven with block overhead.
Mary: Dying cockroach, Freddie Mercury, LBC, Pickle Pounders, Boxcutters
Returned coupons to their hideout in the trees. A little light stretching…have a nice day…
Announcements: June challenge – finish strong, sign up for Qs in July and August, Cookout
T-Claps (Recognition): All PAX for pushing through, getting stronger physically and mentally.
Prayer: Unity in South Wake, community, nation. Prayers for Bondo’s daughter finding out gender of baby! Prayers for Bondo’s friend’s son-in-law dealing with testicular cancer, all injured PAX, traveling PAX, etc. YHC took us out.