On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.
No FNGs
Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk
The Workout:
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)
Prayer: H1N1’s shoulder surgery
Noice Ordinance Choppa Q
/in Noise Ordinance /QIC: JC PrincePAX: @sardine, @skittles, Best In Show, Bosshogg, Breach, Cancun, Choppa, FannyPack, FlipPhone, Fram, LED, Mr. Terrific, Six Inch, U.T.I, Wide Right, Wild Turkey, Yogurt
FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here
Ground Pounder 2/15/2025
/in Ground Pounder /QIC: HazMatPAX: Ausfart, Gump, HazMat, lube, Patch, Pumpkin Spice, Socrates
FNGs: None
Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something.
The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.
Mary: Round the circle with your core exercise of choice.
Announcements: Socrates will step up and be the co-Q for Ground Pounder! Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!
Ended with prayer.
Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!
/in Ground Pounder /QIC: HazMatPAX: Ausfart, Bobby Boucher, Gump, HazMat, lube, Motor Boatin', Nemo, Norm, Patch, Pumpkin Spice, Rico, Socrates
FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.
Cemetery Hill Train Ride
/in Downtown Train /QIC: FramPAX: @p.s.i, 2dollars, Abe, Best In Show, FlipPhone, Mr. Terrific, Pumpkin Spice
FNGs: None
Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers
The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.
Mary: Mosey back to the parking lot/Stretch
Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog.
T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl.
Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.
Popeye’s Amateur Hour at Crazy Ivan
/in Crazy Ivan /QIC: PopeyePAX: @Abacus the OG, @sardine, Batboy, Best In Show, Bleeder, Cancun, Choppa, Dahmer, Jellybeans, lube, Popeye, Pumpkin Spice, X-ray
FNGs: None
Warm Up:
The Workout:
Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.
Lower Body Focus
Upper Body Focus
Full-Body/Cardio Focus
Core Focus
Announcements: Vote for Best In Show’s dog – Link in SLACK
Prayer: Continued healing for Best In Show
Ground Pounder 2/1/2025
/in Ground Pounder /QIC: HazMatPAX: Ausfart, FlipPhone, Gump, HazMat, lube, Pumpkin Spice, Socrates
FNGs: None
Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles
The Workout: Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.
Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off.
4 Tour the ponds
/in Running 4 the John /QIC: Mr. TerrificPAX: @mrterrific, Batboy, Jellybeans, Yogurt
FNGs: none Warm Up: none The Workout: 5.3 mile route turned in 7ish miles. Ran from Ting Park to Kilimanjaro Hill to Veterans Park to Jones to Earp back to Ting Park. Mary: none Announcements: Concealed carry planned by @bestinshow in April. T-Claps (Recognition): n/a Prayer: Unspoken prayers
Dumbo does Disney
/in Disney /QIC: DumboPAX: Abe, Banana Seat, Dumbo, Midget 4 Life, UTI
FNGs: none
Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles
The Workout: Abe for a solo ruck.
3 sets of balls to the wall and preachers chair behind the school. Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.
Mary: incorporated into last routine
Announcements: Q sheet needs attention
T-Claps (Recognition):
Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX
Thanks for the opportunity to lead!
Hopscotch Fun
/in Ground Pounder /QIC: LubePAX: Gump, HazMat, lube, Moon walk, Pumpkin Spice, Socrates
Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof.
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats.
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge.
Finished with an all around stretch.
A Frozen Pyramid of Ice and Pain
/in Kennys Grave /QIC: PopeyePAX: @Abacus the OG, Finkle, Gamecock, H1N1, Popeye, X-ray
On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.
No FNGs
Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk
The Workout:
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)
Prayer: H1N1’s shoulder surgery