FNGs: None
4 HIMs posted to GP for boulders and discs. Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .
Warm Up: 10x3cts of: Good Mornings, Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers
1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers
2 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc
Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges
Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks
Prayer Requests: Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.
Announcements: TriSprint in June
Ultimate Skeeels
/in Ground Pounder /QIC: GumpPAX: B-I-N-G-O, DOA, Gump, Shredder
PAX of 4 for some Ultimate Skills – distance, accuracy, and agility using both backhand and forehand. Mosey to the playground for rounds of step-ups, irkins, squats. Around the horn for Mary.
Violet Snake
/in AO Post, Purple Cobra /QIC: AbePAX: Abe, Bobby Boucher, KITTY LITTR, Moose, Nemo, TomTom, Wild Turkey
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hill Billies, Sir Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: PAX moseyed over to “That Hill™” and held squat at the bottom while YHC laid out the plan. PAX would run to the first intersection, perform an exercise, run to the top of the hill, perform another exercise, run back to the first intersection, perform and exercise and then run back to the bottom and squat hold.
• Round 1: merkins, squats, big boy sit ups
• Round 2: mountain climbers, side lunges, LBCs
• Round 3: shoulder taps, forward lunges, low slow flutter
• Round 4: merkins, merkins, merkins
• Round 5: squats, squats, squats
• Round 6: big boy sit ups, big boy sit ups, big boy sit ups
After this, we moseyed over to Good Will and held People’s Chair with a 10 count down the line for a total of 70. Rinse and repeat for a total of 3 rounds. Then back for Mary.
Mary: Popcorn Mary and a little yoga to finish things up.
Announcements: 3 Alarm is back home. Send some encouragement his way.
T-Claps (Recognition): All of those that got up before the butt crack of dawn this morning to get it done. Keep the momentum going!
Prayer: Bobby Boucher’s wife’s job, Nemo and his son traveling.
Moleskin: I’ve yo-yoed a bit over the past few months, gaining momentum and losing momentum. If I’ve learned anything, it’s that it’s much easier to get up at 5am and go work out if you’ve built up that consistency. That means it takes a good week or two of dedicated fart sack avoidance to get in the groove. If you’re already in that groove, awesome! Keep it up! If you’ve fallen off the wagon (as I have), dedicate yourself to getting up and getting out there. Stick with it and you’ll be back in the groove before you know it.
#75Hard & Krispy Kreme influenced workout
/in Downtown Train /QIC: Pumpkin SpicePAX: Abe, Bleeder, Bobby Boucher, Da Business, Hurts A Little, Pumpkin Spice, Quiver, Stubs, Tetanus, Wild Turkey
FNGs: None
Warm Up: Short jog, 10 burpees, 10x good morning, windmill, imperial walkers, hillbillies, arm circles. 10 burpees
The Workout: Five sets 25,20,15,10,5 SSH, Merkin, Low Slow Flutter – total 75; 10 burpees; Rock work: 10 burpees, 3x curls/triceps 75 sec on, 15 off; 10 burpees; 3x press/rows 75on/15 off ; 10 burpees; 2x balls to wall/people’s chair 75on/15off; 10 burpees; 2x squat/ground pounder 75 on/15 off;
Mary:15 burpees
Announcements: Q source each Wednesday, 6:45AM at Panera
T-Claps (Recognition): None
Prayer: Stub’s son potential medical concerns; Stub’s MRI this Friday, Davis recovery from surgery, Pumpkin Spice role/possible job change, Wild Turkey mother in law surgery for cancer. Read James 5:13-18
Finished off with Krispy Kreme. My first donut in 75 days after completing #75Hard
Groundpound’n
/in Ground Pounder /QIC: ForcepsPAX: DOA, Forceps, Jinkies, Stubs
FNGs: None
4 HIMs posted to GP for boulders and discs. Stubs was very excited about the playlist that began with Ice Ice Baby. Mumblechatter did not disappoint .
Warm Up: 10x3cts of: Good Mornings, Windmills, Willy Mays Haze, Sir Fazio Arm Circles (both directions), Seal Claps 25x3ct SSH and arm stretches.
Mosey to rock pile.
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Press, Overhead Tricep Press, Rut Rows and Ground Pounders, Chest Press, Skull Crushers
1 Set of 10x3ct 6 inches, Box Cutters, LSF, 15/45/90 leg raises, Rock Spanks (w/ & w/o consent), 2 sets of Mountain Climbers
2 holes of disc golf w/ exercises between tosses.
Each PAX took turns driving discs toward basket. Exercise before and after a quick mosey to your disc
Hole 1 Exercises: Pretoss 20 Merkins, then 20 LBCs, 10×3 ct Lunges
Hole 2 Exercises: Pretoss 20×3 ct Balls to the Walls and Wall Sits, then 10x3ct SSH, 10x3ct Plank Jacks
Prayer Requests: Sub’s Praise for his new bible study group and prayers for his upcoming MRI. For DOA’s father-in-law Wes and his cancer treatment.
Announcements: TriSprint in June
Hump Day TBD
/in To Be Determined /QIC: Banana SeatPAX: Banana Seat, Bleeder, Moose, Stubs, Tetanus
Warm up lap to lower lot with agility
Warm ups
Willie Mays Hayes
Air squared
Slalom
Squatted moracan night club
Michael Phelps
Reverse broke back dirkens x10 3 rds
Indian run to upper Volleyball lot
Curb to curb 7’s
Mike Tyson’s
Dirkens
Bear crawls across
Big loop Indian run back to tennis courts
Crabs in a bucket
Broad jumps across court broad jump burpees back across
Mary
LBCs
Reverse LBCs
Box cutters
Plank
Catalina wine mixer
Pickle pounders
Great work men!
BS out
April Ultimate
/in Mutiny /QIC: Banana SeatPAX: @Flicker, abacus, Banana Seat, Bleeder, Breach, Cupid, Dauber, Forceps, Fram, Kubota, LED, Maybelline, Mr. Terrific, Quiver, Roaming Gnome, Sparky, U.T.I, Yogurt
18 HIM came out for an exhausting game of ultimate. Lots of hustle this morning. Can’t wait until next month to do it again.
BS Out!
Rollin’ with my PAX
/in AO Post, Downtown Train /QIC: AbePAX: Abe, Alpine, Best In Show, Cancun, Da Business, Hasselhoff, Hurts A Little, Nemo, Pumpkin Spice, Stubs, Wild Turkey
FNGs: none
Warm Up: Quick mosey around the library. Hasselhoff was able to catch up with the group after parking late and taking a wrong turn down Library Hill (penalty burpees were skipped accordingly). SSH, Windmills, Imperial Walkers, Sir Fozio Arm Circles, Seal Claps and Overhead Claps
The Workout: YHC brought the workout die. We moseyed around downtown as we let the die decide our fate. Exercises performed included
We got a little over 1.5 miles along the way.
Mary: Popcorn Mary all around including 30 Murkins (thanks Pumpkin Spice).
Announcements: Keep PAX that are training for events in your thoughts and offer some encouragement. Also, donate blood!
T-Claps (Recognition): Hasselhoff for tackling Library Hill solo!
Prayer: Stubs’s upcoming MRI, Best in Show’s neighbors.
R4TJ 3.30.2022
/in Running 4 the John /QIC: RedenbacherPAX: Abe, Axe, D.O.A., Dawgpound, Full House, McNugget, Redenbacher, Skidmark, TomTom, Woody
FNGs: Not today
Warm Up: Discussed the route and headed out.
The Workout:
We ran 5 miles.
Mary: MIA
Announcements: Blood Drives in the area-check Slack and FB. Volunteer opportunity at Spring Classic Race.
T-Claps (Recognition): All HIM for showing up today.
Prayer: Lipstick and his family, 3 Alarm and his recovery, Ruth M., injured PAX, unspoken, those who are struggling.
YHC took us out. Thank you for the opportunity to lead.
Four Corners and 90’s Rock
/in Captain Caveman!! /QIC: RedenbacherPAX: Dawgpound, Redenbacher
EC: Dawgpound
FNGs: (-)
Warm Up:
Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Good Mornings
The Workout:
2 rounds 12 reps of the following exercises with a lap around the parking lot in between to get the heartrate up.
Corner 1 – (Mace)
Ballistic Curls x 12
Fazio Arm Circles x 12
Good Mornings x 12
Take a Lap around the parking lot.
Corner 2 – (Abs)
LBC
Low Slow Flutter
Homer to Marge
Take a Lap around the parking lot.
Corner 3 – (Kettle Bell)
KB Swings x 12
Snatch x 12
Halo x 12
Take a Lap around the parking lot.
Corner 4 – (Legs)
Sumo Squats x 12
Star Jumps x 12
Lunges x 12
Take a Lap around the parking lot.
Rinse and repeat.
Mary: Ran out of time
Announcements: Check Slack and FB
Prayer: Pray for all injured PAX, unspoken.
YHC took us out.
An Ode to Tony Horton
/in Prison Yard /QIC: WoodyPAX: EC – YHC, Breach, LED. ME – Pumps, Sunshine, 2 Dollars, Sprinkler, POTS
Warm Up: Two laps around the building, SSH, Frankenstein, good morning, cotton pickers
The Workout: The selfish streak continues. I’m training for a mountain race with heaps of elevation and felt I needed a good old fashioned legs beat down, so I jumped on the open Q spot last minute to serve my needs. The plan was to use a P90X legs routine that always left me with jello legs, with some filler modifications. PAX were advised that quality > quantity, form here is paramount, and to focus on slow, controlled movements. You’ll get more out of 4 proper reps than 10 sloppy reps.
Two leg sets, mosey for merkins/core, repeat-o. These may have F3 names, but whatever:
Mary: None
Announcements: Sprinkler’s basketball Q tomorrow, 3-Alarm successful surgery
Prayer: Lipstick M, unspoken