It’s the first day of winter. You can’t wake up in May and start thinking about going to the pool and looking good, that has to start now. Numbers wain during the cold months but these are the months that make the warm months easier. Get out there and do something, no matter what the weather.
FNGs: None
Warm Up:
SSH x20 IC
Sir Fazio Arm circles x10 IC forward and reverse
Seal Claps x10 IC
Overhead claps x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
We headed to the pavilion for our first set of exercises when the title of this backblast was found. Inside the pavilion was a box of canned goods and various articles of clothing, obviously for some sort of drive. There was also purple chalk writings on the floor with stars and sparkles. YHC paid no attention to it as he assumed that some little girls were just playing the day before. It wasn’t until we got down for LBC’s that someone pointed out that, in purple, was written Penis and Balls with corresponding illustrations. Never would have guessed that was what it was.
We started with an LBC circuit pyramid. We did standard LBCs, reverse LBCs, knees to the right LBCs, and then knees to the left LBCs. We did 5, then 10, then 15, then 10, then back down to 5. It was a total of 180 LBCs of one kind or another.
After that we went down to the curved wall for what I called an Irkins, Dirkins, and Dips bear crawl typewriter. This worked out better in my head than in practice but it was still “fun”. The goal was to start in irkin position, do 1 rep, and then have the last person in line bear crawl to the other side and get back up. We’d then do 2 irkins. So on and so forth until we hit 5 and then we started at 1 again. When we hit the middle of the wall where the steps were we went back the other way. We completed a full round of irkins.
Dirkins didn’t go so well. We pivoted to duck walks because they’re faster but we only made it to the steps when YHC called an audible because he didn’t feel like we were going to survive the trip back down. We then went in to dips with crab walks. Once we reached the end of the wall we made our way back to the pavilion.
Here we did a step up pyramid, in similar fashion as the LBCs, with a set of 10 irkins in between each round of step ups. Then it was down to the baseball field. At the backstop we all held People’s Chair while someone ran the bases. After that it was a quick set of BTTW with People’s Chair with seal claps or overhead claps in between. Then it was back to the flag for…
Mary:
Rocky Balboa x15 IC (I think? There was so much mumble chatter that I just kept going to see if anyone would pay attention. Eventually someone started counting again and they picked it up at 13 and I stopped at 15. I think we did more but no one was counting.)
Homer to Marge x15 IC
Chill cut plank hold -> Standard plank hold -> Chill cut plank hold
Pickle pounders x10 IC
Freddie Mercury x10 IC
Hello Dolly x10 IC
Announcements:
Baby it’s cold outside
T-Claps (Recognition):
POTS t-claps to Warbucks for helping him through last week.
Prayer:
Sprinkler’s family. His mother is in the hospital and several members of his family have COVID.
Warbucks’ new job opportunity. You got this brother!
Fumunga’s boss’ family and whatever crud they’re dealing with
Farva’s wife’s job hunt
Fumunga and his wife and their baby going through sleep progression. If you know then you know and you know.
I still feel like I’m forgetting something. There were a lot of prayer requests this morning. Continue to remember those who don’t always have good memories or fun times during the holidays. And make sure to reach out to friends you might not have talked to in a while.
010000
Bored to death.
/in AO Post /QIC: Cancun@kosher @woody @moose @UTI @ Maybelline @lipstick @Cancun
6pax showed up with preconceived notions in their mind. I could tell that some thought the plan was dumb. “15 reps and then stand around until another minute starts? What a waste. When are we gonna run?”. The struggle was real and pax quickly learned this was gonna suck. Then they got a surprise with squats. Then a surprise Max rep sit-ups in 2 minutes. Woody crushed it with 72. So, in his honor we did 72 shoulder taps and then stretched.
150 pushups, 150 squats, 50+ situps, 72 shoulder taps. A good start to the day.
FNGs:NA
Warm Up: Michael Phelps, arm circles, etc.
The Workout: every minute on the minute do 15 pushups. The we did the same with squats X 10 rounds. Did 2 minute PT for Max sit-ups. Woody had 72. Did 72 shoulder taps thanks to him.
Mary: stretched.
Announcements: NA
T-Claps (Recognition): @Woody for doing more pushups because he can and @maybelline for doing pushups even though his Faucci ouchi was hurting his wittle shoulder.
Prayer: pax with deaths in the family, injuries, and pax with relatives in hospice care.
Christmas Eve 24
/in Cletus /QIC: Banana SeatPAX: 187, Abe, Banana Seat, Florence Flojo, Hardy, Sunshine, Yogurt
24 exercises w/24 reps on the 24th of Dec
Warm up in upper lot near rocks
1 – SSH
2 – Randy’s IC
3 – Windmill’s
4 – skater’s
Grab a rock and Cusack to the track
4x4x24 – 4 corners with 4 exercises 24 reps
Only perform 1 exercise then advance to next corner. Should total 4 complete laps when completed.
C1 – curls, tris, ground pounders, chest press (rock corner)
C2 – Bobby Hurleys, knee tucks, groiners, monkey humpers
C3 – knerkins, fence dirkens, doublewides, Carolina dry docks
C4 – chillcut plank, plank jacks, catalina wine mixers, plank marching
Song – Santa Claus is Coming to Town by Springsteen
Mountain climbers the whole song.
Hand release merkins when you hear SANTA. Guess home many times Bruce says it…24 (random and lucky find)
Mary
21 – reverse lbc’s
22 – pretzels 12 each side
23 – Freddy Mercury’s
24 – Australian Snow Angels
Awesome job and Merry Christmas!
BS out
Corners & 7’s
/in Disney /QIC: MaybellinePAX: Banana Seat, Bobby Dall, Dahmer, Maybelline, Tom Tom, U.T.I, Woody
FNGs: None
Warm Up:
The Workout:
Mary:
Announcements: Christmas in 2 days – NO AO’s on X-mas!
T-Claps (Recognition):
Prayer: Prayers for @Sprinklers family, for M4Life, Banana Seats M, and all those out there dealing w/ Mental Health Issues.
Penis and Balls
/in The Nest /QIC: 16-bitPAX: 16-bit, Farva, Fumunga, POTS, Warbucks
It’s the first day of winter. You can’t wake up in May and start thinking about going to the pool and looking good, that has to start now. Numbers wain during the cold months but these are the months that make the warm months easier. Get out there and do something, no matter what the weather.
FNGs: None
Warm Up:
SSH x20 IC
Sir Fazio Arm circles x10 IC forward and reverse
Seal Claps x10 IC
Overhead claps x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
The Workout:
We headed to the pavilion for our first set of exercises when the title of this backblast was found. Inside the pavilion was a box of canned goods and various articles of clothing, obviously for some sort of drive. There was also purple chalk writings on the floor with stars and sparkles. YHC paid no attention to it as he assumed that some little girls were just playing the day before. It wasn’t until we got down for LBC’s that someone pointed out that, in purple, was written Penis and Balls with corresponding illustrations. Never would have guessed that was what it was.
We started with an LBC circuit pyramid. We did standard LBCs, reverse LBCs, knees to the right LBCs, and then knees to the left LBCs. We did 5, then 10, then 15, then 10, then back down to 5. It was a total of 180 LBCs of one kind or another.
After that we went down to the curved wall for what I called an Irkins, Dirkins, and Dips bear crawl typewriter. This worked out better in my head than in practice but it was still “fun”. The goal was to start in irkin position, do 1 rep, and then have the last person in line bear crawl to the other side and get back up. We’d then do 2 irkins. So on and so forth until we hit 5 and then we started at 1 again. When we hit the middle of the wall where the steps were we went back the other way. We completed a full round of irkins.
Dirkins didn’t go so well. We pivoted to duck walks because they’re faster but we only made it to the steps when YHC called an audible because he didn’t feel like we were going to survive the trip back down. We then went in to dips with crab walks. Once we reached the end of the wall we made our way back to the pavilion.
Here we did a step up pyramid, in similar fashion as the LBCs, with a set of 10 irkins in between each round of step ups. Then it was down to the baseball field. At the backstop we all held People’s Chair while someone ran the bases. After that it was a quick set of BTTW with People’s Chair with seal claps or overhead claps in between. Then it was back to the flag for…
Mary:
Rocky Balboa x15 IC (I think? There was so much mumble chatter that I just kept going to see if anyone would pay attention. Eventually someone started counting again and they picked it up at 13 and I stopped at 15. I think we did more but no one was counting.)
Homer to Marge x15 IC
Chill cut plank hold -> Standard plank hold -> Chill cut plank hold
Pickle pounders x10 IC
Freddie Mercury x10 IC
Hello Dolly x10 IC
Announcements:
Baby it’s cold outside
T-Claps (Recognition):
POTS t-claps to Warbucks for helping him through last week.
Prayer:
Sprinkler’s family. His mother is in the hospital and several members of his family have COVID.
Warbucks’ new job opportunity. You got this brother!
Fumunga’s boss’ family and whatever crud they’re dealing with
Farva’s wife’s job hunt
Fumunga and his wife and their baby going through sleep progression. If you know then you know and you know.
I still feel like I’m forgetting something. There were a lot of prayer requests this morning. Continue to remember those who don’t always have good memories or fun times during the holidays. And make sure to reach out to friends you might not have talked to in a while.
010000
12 Days of Christmas – Kettlebell Style
/in Red October /QIC: DauberPAX: Dauber, Gump
FNGs: None
Warm Up: we needed it. 32 degrees. Moved our arms and legs a bit.
The Workout: 12 Days of Christmas using kettlebells:
1. Ground Pounder
2. Upright Rows
3. Tricep Curls
4. Rut Rows
5. Swings
6. Lawn Mowers
7. Overhead Presses
8. Curls for the girls
9. Wonder Bras
10. Step-ups
11. Seated O/H press
12. Slap bells with consent
Hilarious forgetting the next exercise while listening to Christmas tunes in Pandora…not the ideal workout songs…..definitely festive though!
Mary: Met up with LED and the Mutiny PAX. Laying around on the ground doing FIA exercises.
Announcements: See Slack/FB
T-Claps (Recognition): PAX who braved the freezing temps today
Prayer: Injured PAX; 18 yr old from Finkle’s church who died in car crash Sat; UNSPOKEN…be the light to others
2nd F at Starbucks.
Too early for the mojo
/in Disney /QIC: GamecockPAX: Bobby Dall, Breach, Gamecock, MadDog 2020, TomTom, Woody
YHC first Q at Disney, after a challenge laid down by UTI. Always good to spread out the misery. I’m in!
FNGs: none
Warm Up: warm-o-rama, the usual stretching and arm waving
The Workout: Fellowship mosey to the high school parking lot. Start with a means of travel and exercises at each parking row to the end of the lot. Then suicide mosey back. The rounds included: lunge walk and lunge hop, suicides, Frankensteins and squats, suicides, crab walk and crab cakes, suicides, duck walk and star jumps. Indian run back to the parking lot.
Mary: Wheel of misfortune, one PAX in the middle doing 10 burpees as the timer. Other PAX rotate around the circle doing core stations. 3 rounds. Finished with some light stretching of the inner man meat. Too much groaning in the dark for my taste.
Announcements: no big events coming up. Merry Christmas!
T-Claps (Recognition): All PAX for getting out of your warm bed.
Prayer: Reach out to friends and family, school violence prayers for students, Gamecocks wife and her exam
150th Post at Kenny’s Grave
/in Kennys Grave /QIC: FinklePAX: @Florence/Flojoe, Banana Seat, Cornholio, Finkle, POTS
FNGs: none
PAX: @Cornholio, @Banana Seat, @Finkle, @Florence/Flojoe, @Pots
Warm Up: Mosey around the parking lot with butt-kickers, high-knees, and crossovers
The Workout:
Event 1: Poles on the baseball field. We focused on the number 150 this morning.
5 stations and 30 reps of prescribed exercises, BTW, Dips, Squat Jumps, Star Jumps, shoulder taps
mode of transportation was sprints, bear crawls, lunge walks, and jog
Event 2: 150 Doras
broke into 2 teams and one team was the timer and other team did exercises. Since we had 3 on a team, each Pax was responsible for 50 in cadence of each exercise. Mountain Climbers, LBC’s and Merkins
Leftovers: we finished a little early so we did wall sits and plank holds with a ten count from each PAX 2x. This one created a little mumblechatter as we counted to ten in various ways and @Banana Seat forgot how to count to 10…
Mary: American Hammers, Homer to Marge, Pickle Pounders, J-lo’s, Monkey humpers
Announcements: none
T-Claps (Recognition):
Prayer:
How did I forget to add bear crawls?
/in AO Post, Cletus /QIC: AbePAX: Abe, Banana Seat, Cancun, Coal Ash, Florence Flojo, HazMat, McNugget, Pikachu, Plunger, Stubs, UTI
FNGs: none
Warm Up: SSH, Windmills, Hillbillies / Imperial Walkers, Sir Fozio Arm Circles, Seal Claps, Overhead Claps, 5 burpees OYO for late PAX
The Workout: YHC is all about functional exercises, stuff that can come in handy day-to-day. While we may not see any combat in our daily routines, the Army Combat Fitness Test‘s recommended exercises will surely lead to better results when playing with the kids or tackling that honey-do list. I picked out a few and modified them to make them more F3 Southwake-friendly.
1ish mile run (figure 8)
Round 1
Lunges (10 in cadence)
Star Jumps (10)
Hand release merkins (10)
American Hammers (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.
Round 2
Goblet squat (10)
Overhead Press (10 in cadence)
Supine Chest Press (10 in cadence)
Low Slow Flutter (10 in cadence)
Sprint down the parking lot, mosey back.
Repeat 2 more times for a total of 3.
At the request of Pikachu, we threw in some Bearly Curling (bear crawl while pushing rock). Down the parking lot, John Cusack the rocks back.
One more loop around the ball fields and back to the tennis courts.
Mary: Popcorn Mary featuring LBCs, Box Cutters, Pickle Pounders and a few others I forgot.
Announcements: donate blood
Prayer: Cupid’s knees, PAX with cancer, general mental health this time of year
Day 5: 5 days of Fankle
/in Sheepdog /QIC: FinklePAX: @Abacus the OG, @Florence/Flojoe, Banana Seat, Farva, Finkle, Hardy, Mr. Terrific, POTS, Shredder
FNGs: none
PAX: @Florence/Flojoe, @Hardy, @Finkle, @Pots, @Shredder, @Banana Seat, @Abacus the OG, @Farva, @Mr. Terrific
Warm Up: Mosey with around of seal jacks, good mornings, Imperial Walkers, Hillbillies, Mountain climbers, Downward Dog, and Runner’s Pose
The Workout: Today we had a very special guest for the 5th and final day of the 5 Days of Fankle…Sheldon Cooper
Sheldon Cooper’s – we did 10 rounds (decreasing reps by 1) with a lap around the parking lot. Merkins, squats, big boy sit-ups, herpes (hand release burpees)
Sheldon’s Deck of Death. Diamonds = Bonnie Blairs, Spades = Alternating Shoulder Taps, Clubs = Randy’s, Hearts = Balls to the Wall. Thankfully, Sheldon let @Hardy shuffle the deck so we escaped having to do Jokers = Yurpees (10 burpees with a clap merkin into 2 tuck jumps)
Mary: None we went the full 45.
Announcements: The Judge CSAUP: Flemming Loop Park 6 am
T-Claps (Recognition): @Pots for moral support and accountability all 5 days of the Fankle!
Prayer: @Finkle’s Aunt is having heart palpitations, @Pots father – carpel tunnel, @Shredder – uncle has cancer.
Ya Basic
/in AO Post, Cletus /QIC: AbePAX: Abe, Woody
Warm Up: SSH, Windmills, Daisy Pickers, Imperial Walkers, Hillbillies, Fozio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: 10 of Diamonds
Corner 1: 10 merkins
Corner 2: 10 merkins + 20 WWIIs
Corner 3: 10 merkins + 20 WWIIs + 30 squats
Corner 4: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 5: 10 merkins + 20 WWIIs + 30 squats + 40 air presses
Corner 6: 20 WWIIs + 30 squats + 40 air presses
Corner 7: 30 squats + 40 air presses
Corner 8: 40 air presses
Thing 2: Urkins / Durkins / Dips + People’s Chair
10 count each U/D/D, 40 count People’s Chair
Repeat for a total of 3 rounds
Mary: Bit of popcorn Mary with Low Slow Flutter, LBCs, Homer to Marge (SW style) and hip raises.
Finished up with some light yoga stretches.
Announcements: Frosty CSAUP this Saturday
T-Claps (Recognition): Woody for helping me stay accountable.
Prayer: Woody’s kid choosing colleges.
Moleskin: I slacked off a bit last week. I’m sure I’m not the only one that has a hard time getting back into the swing of things after a few days off. So this week, my mantra has been “just show up.” If you show up, you’ll put in the work. But showing up is sometimes the hardest part. So it started with putting both feet on the floor in the morning. Fight that fart sack.