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’
Football! YOU BET!
/in Ground Pounder/by DauberFNGs: None
Warm-up: Planted flag after rolling up facing 8 PAX ready to go! Willy Mays Hayes, OH Claps, Seal Claps, Sir Fazios, Static Stretching with nice mumblechatter
Thang: Mosey with football lateraling all the way, Ho-Ho-Ho! and picked up a medium rock. Stubbs was funny and grabbed an XL. Bastard. (JK) Circled up for the following exercises with rocks in cadence rotating one spot to the left: Curls for the girls, Rutrows (when I came to the XL rock), bus drivers, ground pounders, squats, slap the rock, OH press…Singles with tricep extension. On your six for six inches, nipplers and chest press. Return rocks.
Mosey to various fields until we found a flat area on the pitch. Ran routes for points. Those PAX not throwing or catching conducted LBCs, Squats, Imperial Walkers, etc. Competiion moved to 4 PAX playing football, QB, WR, Stationary defense doing SSH in front of QB and a Defender. Rotated through all positions. Lined up again for drop kicks/punts. One PAX ran after the kicked ball while remaining PAX did exercises. Moved into a 4 v 4 with GUMP being center/referee/cheerleader, Lots of nice throws and catches. Checked some PAX for stick -em. Mosey back to parking lot for Mary.
Mary: static stretches in a circle. Some PAX got friendlier than others. Something about a recent hike/tush play. Lots of laughs for sure. Each PAX shared a rose and a thorn.
Q forgot to do name-a-rama. Blame his age. YHC took us out. Lots of Prayers for Family, Jobs, Surgeries
2nd F at Thanks a Latte.
Honored to lead. – Dauber
Leadership Lessons
/in Convergence/by BleederYHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.
FNGs: None
Warm Up: Something probably, I was brushing my teeth
The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.
As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics.
Upper Body Thang:
3 rounds, of 9, 12 and 15 reps each
Lower Body Thang:
Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court
Mary: Stretching
Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance
T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.
Prayer:
2nd F – Café Tacoma:
Bermuda Triangle
/in The Nest/by GamecockFNGs: None. Welcome back kotter Haggis!
Warm Up: normal warm-o-rama
The Workout: Bearmuda triangle around the parking lot. x20 reps at each station with a travel mode in between. Round 1 upper body (merkins, dips, bttw) with bear crawls. Round 2 legs (sumo squats, fast feet, wall sit) with lunge walk. Round 3 upper body (triangle merkins, Mike Tysons, wall climb) with air press mosey. Round 4 legs (deadlift, calf raises, wall homer to Marge) with side squat walk.
Mary: some light stretching
Announcements: Christmas party, food pantry collections
T-Claps (Recognition): Amelia Earhart
Prayer: H1N1 daughter, Haggis birthday, gamecocks son
6 Rocks of Christmas
/in Thunder/by FumungaFNGs: None
Warm Up: Side shuttle hop, Slow Squats in cadence, Fozie Arm Circles
The Workout:
Don’t worry, no running was performed at Thunder but, the storm arrived and the PAX conquered this workout with kettlebell coupons ranging from 10 to 52 pounds
30 minute AMRAP
1. 15 KB Swings
2. 20 Merkins
3. 15 Goblet Squats
4. 10 Burpees
5. 10 Turkish Getups
6. 30 Mountain Climbers 🧗
Mary:
American Hammers with weights, Low slow flutter with coupons, pickle pounders, dying cockroaches
Announcements: F3 Party, Snuggly 5k, Q-Sheet signups
T-Claps (Recognition): for the PAXs pushing through the workout
Prayer: PAX during the season that are going through divorces and other struggles, Recent shooting, Mor Boat and job search
Running 4 the John: Desination WoodCreek
/in Running 4 the John/by UTIFNGs: None
Warm Up: None
The Workout: It was more of a run
https://connect.garmin.com/modern/course/240558537
Mary: None
Announcements: Xmas Party
T-Claps (Recognition):
Prayer: We prayed for recent stroke victims and their recoveries.
Upper Body Day at THE YARD
/in Prison Yard/by WoodyWarm Up: Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go
The Workout: This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area. The thang was this:
A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats. Then the main event was 3 stations, positioned around the community center building: Merkins, Dips, Carolina Dry Docks. We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato.
Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds. The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each.
Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.
T-Claps (Recognition): The pre-workout message was a reminder of GRATITUDE. Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”. Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.
Prayer: Nemo driving to Ohio with his son for a big time swim competition
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.