Money worth

/in /by

Warm Up: Mosey, SSH, Good Mornings, Daisy Pickers, Fazio Arm circles, mountain climbers

The Workout: Wall Sit while the pax ran out and back x2, back to courts, shuffled two court lines, 1 burpee, then back one line and did 2 squats.  Repeat down the courts increasing squats by 2. Totaling around 132 squats and 12 burpees. Repeated using lunges as mode of travel doing one merkin and 2 calve raises. 

Mary: Stretching

Prayer: Phil and terminal cancer. Injured and traveling pax.

The Nest full body 4.7.26

/in /by

PAX: @Finkle, @H1N1, @Play-doh, @Rico

Warmup: SSH x25, Willy Mayes Hayes x10, Good Mornings x10, and Sir Fazios x10

Run: 1 mile

Legs: 20 standard squats, 20 reverse lunge, 20 sumo squats, 20 forward lunge, 20 monkey humpers at Main intersection in cadence

Upper body: merkin/irkin/derkin ladders at the middle school steps with calf raises and toe raises in between.  Building 1 merkin up to 7 irkins at the top step and then back down.  Next event was bear crawl to the ramp rails and engaged core and upper body as we shimmied up the rails.  Did this 2x

Completed the week 1 core challenge for Mary.

Prayers: @Rico family and closure as his divorce is finalized, @Popeye’s crew for continued health and protection over his little ones, @H1N1 family and work concerns, @Finkle very thankful for Easter week and to be with family and friends.

When do we drop an exercise?

/in /by

FNGs: none

Warm Up: lap and some stretching

 The Workout:

1 min per round – AMRAP

6 rounds per station

Three exercises per station:

Round 1-3: do each exercise

Round 4-5: pick your favorite two

Round 6: pick your favorite one

  • Running, broad jump backpedal, Mtn climbers
  • Running, Freddie mercury, squat twist
  • Running, crisscross pickup, ledge taps
  • Running, gorilla hops, ledge pike jacks
  • Running, burpees, ssh

Mary: post workout core challenge for a few

Announcements: core challenge, q-em all challenge

T-Claps (Recognition):

Prayer: those struggling with mental health, healing and restoration with my dad

Working on the Standard

/in /by

FNGs:

None

Warm Up:

Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.

The Workout:

26 PAX this morning for a crisp April morning game of UFO.  We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha.  Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.

Mary:

Cleanup of the field

Announcements:

@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve.  For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step.  Without it, the “Plant” will die.

T-Claps (Recognition):

Good Work to those that stuck around to complete the #corechallenge Day 6.

Prayer:

Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health.  Our leaders and soldiers on the frontline

Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure

/in /by

13 + 1 PAX chased the sunrise for 5+ miles. Many stayed for the core challenge work out afterword.

Great chatter! Thanks for coming out!

Bo Time, Popeye, Banana Seat, Bernie Left Eye, Goldfish, Jellybeans, Abe, Loafer, Bird Flu, Escobar, Gizmo, Wide Right

 

 

Partner Counting Practice

/in /by

FNGs: None

Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles

The Thang:

Partner Pyramid

  • Partners alternate working and resting
  • Reps increase by one rep each turn you have (1,2,3,…)
    • Ex- one rep for pax A, then one for pax B. Two for pax A, then two for pax B…
  • At halfway point start counting back down (…3,2,1)- goal is to get back to zero before time ends
  • Five total minutes per exercise

Exercises:

  • Burpees
  • Ground pounders
  • Tennis Court Suicides
  • Jump Lunges
  • Carolina dry docks
  • Thrusters

Mary: we did some stretching, the core challenge should be filling your mary tank. 

Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert

Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom. 

MOAB Cary

/in /by

FNG: None

MOAB

Mission statement, core principles, disclaimer

Warm up: various exercise exercises, dynamic stretching, and a lap around the lot

Pile of coupons – move to opposite corner. (Once up nothing touches ground) 20 burpee penalty.

Partner with someone from different region and learn one thing about them.

Round 1 : poohs honey pot (BC lap, partner runs opposite direction one lap with 40/60lbs)

Round 2: burn barrel (two man team hold big tire in curl while guys toss sand bags in. 2 bags one step away from SB. Long line of bags walk and drop in 5 star jumps) repeat till all teams go)

Round 3: Kegs and Eggs (burpee back toss and alternate front toss) (40/60 one stretch with an 80/ full lap, partner two lap run 1 with coupon one without.

Praise: flip phone in banjo for showing up.

Prayer: Banjo‘s Ask for grace and mental health in a couple situations. Prayers for pax that are traveling.

Solo Sheepdog

/in /by

Q, Party of 1, at Sheepdog. Possibly SWs smoothest parking lot! Shelved my HIIT Tabata workout for another day and replaced it with some solo miles and core challenge work.

Make it a great one and take some time to reflect on Good Friday today!

Running for the Hills

/in /by

2 HIM hit the hills this morning at Disney. @BlueCrush and YHC didn’t run into Lindsey Graham but we did experience a classic Disney @Gator :crocodile: attack. 

Started with some warmorama:Good morningsWindmillsSerfasio arm circlesSeal claps

Thing 1: Mosey to location 1Calf raises Carolina dry socks

Thing 2: THE HILLMosey to the hill then sprints up the the hill and mosey back down.Recovery LBCs and Homer to Marge

Thing 3: 5s in the Abyss Merkins and Air squats

Back to the flag and Mary:Heels to Heaven Reverse Mountain ClimbersCalf Raises Lindsay Lohan

MIAGD (edited) 

Classic Rock’n Roll

/in /by

FNGs:
None

Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started.  Including 1 Burpee for every man shy of 10 for the core workout.   Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.

Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.

The Workout:

First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & then Indian Run around the Track

Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Cusack to the next Corner & Then Indian Run around the Track

3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & Skip the Run for Time

4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Return your Rock to the pile and mosey to the courts for a quick Mary.

Mary:
We kept it light, since we should all be doing the #corechallenge starting today!

Homer 2 Marge and WWI high reps to finish

Announcements:

Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.

T-Claps (Recognition):

Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.