FNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.
Warm Up:
SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC
Mosey to THAT hill.
The Workout:
7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down
Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.
Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.
Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.
Mosey behind HT and back to the flag for Mary.
Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.
Announcements:
Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!
T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.
Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.
YHC took us out. Honor to lead!
Biscuits and Lattes @ Cletus
/in Cletus/by SoftServeFNGs: N/A
Warm Up:
hillbillies | imperial walkers | good mornings | ⛰️ climbers | sir fazio arm circles | (all x15)
mosey around the soccer fields to the parking lot where the 🪨 pit is.
The Workout:
2 smaller 🪨’s
Plank Row | 🪨 Jacks | Walking lunges (x15)
1 medium 🪨
💀 crushers | Goblet squats | Ground pounders (x15)
Took it to the benches
erkins | derkins | dips | Decline ⛰️climbers | Wall sits
Mary:
homer to marge | 🇺🇸🔨‘s | 📦 cutters | 🦀🧁‘s | low slow flutter | pickle pounders
Prayer:
Hennit Family’s
Pabols sister
Dreams Come True
/in Disney/by UTIFNGs: Everyone was friendly, none of them were new…
Warm Up: Burpees, More Burpees for SoftServe being late, Daisy Pickers, SSH, Imperial Walkers
Workout:
Farewell Possums of 2022
/in Possum Trot/by Banana SeatPossum Trot was cold but 4 HIM came out for the final beat down for 2022. We got it done and beat the sack.
Warm up across street at ample
Smurf jacks
Mtn climbers
Plank jacks
Travolta merkins
Squat pulses up on 4
Indian run to FVHS circle
Bear crawl around
Morning wood x10
Frog hop around (modified at halfway)
Monkey humpers x20
Lieutenant Dan around (mod at half)
Plank up/downs x30 IC
Bench used to box jump squat at top with burpees at bottom x10
Partner up
Wheelbarrow with +1 dirkins at each parking space. 8 spaces total
Indian run back to flag
Mary in world’s greatest parking lot
LBC’s
Reverse LBC twists
Protractor
Honor to lead fellas.
BS out!
His stride is 3x longer than mine…
/in Purple Cobra/by KosherFNGs: none, but we did have two visitors. Mr. Woodchuck from Jacksonville, FL (Full House’s brother) and McFly from TN.
Warm Up:
SSH x 20 IC, Good mornings x10 IC, Sir Fazio Arm Circles forward and reverse x 10 IC, Seal Claps x 10 IC, Overhead Claps x 10 IC, mosey to other end of the lot, Hillbillies x 15 IC, Frankenstein x 10 IC, Squatted Moroccans x 15 IC
Mosey to THAT hill.
The Workout:
7s on THAT hill with squats at the bottom, sprint to top, star jumps, mosey back down
Mosey to the guard rail across from Dunkin for 3 sets of urkins, dips, and Bulgarian split squats with each leg. Did a decreasing count on each set. 20, 15, 10.
Mosey to rock pile and grab two rocks. Circle up and perform 3 sets of rock work including curls for the girls, overhead press, ruh rohs, wonderbras, flys, bus drivers, tricep extensions.
Between sets PAX went over to the wall behind the stores and completed 2 rounds of people’s chair x10 count each PAX. Also did Balls to the Wall x 5 count each PAX.
Mosey behind HT and back to the flag for Mary.
Mary: Popcorn Mary consisting of LBC, Heel Taps, American Hammers, something called Dr. W’s I think that 16-bit called – these required way too much coordination for YHC’s liking, Low Slow Flutter, out of time.
Announcements:
Moose 52/52 Murph’s for the year. Hell of an accomplishment. T-claps!
T-Claps (Recognition): Again Moose and all of the pax out on EC. Wild Turkey, UTI, Jellybeans.
Prayer: Those dealing with cancer, sickness, traveling for holidays, military and first responders.
YHC took us out. Honor to lead!
After Christmas Meal Burner
/in Downtown Train/by SoftServeI showed up to the parking lot ready to work off the 3 Christmas meals I tore up just hours before. U.T.I. was on his EC and Jellybeans showed up shortly after I did. It was a cold one – temp was 18 degrees. My beard froze up a few times 🥶
FNGs: N/A
Warm Up:
✴️ Good mornings x10
✴️ Empieral Walkers x15
✴️ Hill billies x15
✴️ Sir Fazio Arm Circles x10
✴️ ⛰️ climbers x15
The Workout:
✴️ 50 merkin
✴️ 100 LBC’s
✴️ 150 Lunges
Grabbed some 🪨’s:
✴️ Rock Jacks x15
✴️ Curls for the girls x15
✴️ Squats x15
Mary:
So much fun we🏃 out of time
Tabata Sweat and Christmas Soul
/in Mutiny/by AbacusDate of Q: 12/19/22
FNGs: None
Warm Up: slide straddle hops, good mornings, willie mays hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps
The Workout: 3 Rounds of Tabata all to the soulful Christmas melodies of Mariah Carey, Josh Turner, Hanson, and more. Each round consisted of 14 sets of 30 seconds ON and 10 seconds Rest. we switched between 2 different exercises to make 7 sets each.
1st Round: balls to the wall and people’s chair
2nd Round: clean/squat/press with rocks and dips
3rd Round: curls for the girls and bear crawl circles
Mary:low slow flutter, box cutters, LBCs, Homer to Marge
Announcements:None
T-Claps (Recognition):None
Prayer: Praise to Fonzi being 1 year out from Achilles injury and seeing improvement. Praise to Pumps getting back out there after back injury. Prayers for families coming together at Christmas time. Thankfulness for Him who is the reason for the season.
Even the Odds Rev3
/in Sheepdog/by FramFNGs: None
The ODD numbers must be done in order of sequence. 1,3,5, etc. the EVEN numbers can be done in any order you choose. Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour. You must keep track of your points for a total tally at the end of the hour. If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises. (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).
Warm Up: Met at normal AO start. Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers. Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be. Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout:
Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition): Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana Seat Several guys have done it twice: Maybeline, Nemo, and Lipstick Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.
Crisp morning at Ground Pounder
/in Ground Pounder/by HazMatFNGs: None
Warm Up: Sir Fozio Arm Circles forward and backward, Overhead claps, Daisy pickers, Willy Mays Hayes, Side Straddle Hops
The Workout: Large rock…… Curls for the girls, Wonder bras, Rut rows, Overhead tricep press, Ground Pounder. Repeated after 1st six set. On your six…… Chest Press, Skull crushers, Low slow flutters, Homer to Marge, Box cutters, Protractors. Small rocks…… Individual arm curls, Shoulder presses, Lateral extensions. Sets of 20 then 15. Over to the small wall…… Merkins, Step ups, Dirkins, Sqats, Irkins, Step Ups, Merkins, Squats, Merkins.
Mary: PAX choice…… Freddie Mercury’s, Pickle pounders, Bananas, Dying cockroaches, Heel taps.
Announcements: Holiday Party. Ultimate Frisbee reminder.
Prayer: Prayers for Socrates’ brother and everyone travelling over the holidays.
45 Reps around the Possum Trot
/in Possum Trot/by FramFNGs: Buttermilk…Not really but technically a Kotter.
Warm Up: Mosey around the parking lot. Mosey to the concession stand to find a stash of weights. SSH, Good Mornings, Daisy Pickers, Sir Fazio
The Workout: 45 reps of each exercise. Curls for the Gurls, Tricep ext, Squats, Double rope slams, Kettlebell swings, Lawnmower pulls and one guy run to the next ballfield and back. Next round Plank holds on the wall and pass the 25lbs down and back. Repeat and add 40lbs. Preachers chair, pass 25lbs with overhead press and repeat adding a 45lbs. One BTTW and pass the 25lbs down one way.
Mary: Heel taps, Touch the sky, Squat hold cause Banana Seat is a time Nazi.
Announcements: Even the Odds on Friday at Sheepdog, F3 Christmas party sign-up
T-Claps (Recognition): Buttermilk for coming back out after 6 months and ECing.
Prayer: Thankful for F3!
Coupon Party @ Disney
/in Disney/by SoftServeFNGs: N/A
Warm Up:
The Workout:
coupon’s exercises:
Moseys in between rounds around the soccer fields
We also hit up some:
wall sits, erkins, & dips
Mary: core beat down