LED, FRAM, 16-Bit, Nemo, Abe, Flip Phone, Woody on the Q
Warmup:Ā Frankenstein, Sir Fazio, Imperial Walkers, Willy Mays Hayes, Slo-mo merkin, Slo-mo squats.Ā SSH were attempted but after just a 3 count Q got tired of them and cut it short, to the amusement of the PAX.
The Thang:Ā Slow mosey lap around the perimeter of the school building so Q could recon the scene and plan out his routine.Ā After that we just kept moseying ’round the building, stopping along the way to hammer out double doses of legs, shoulders, chest.
- 10 merkin, rest 30 seconds, 15 merkin
- 15 squat, rest, 15 jump squats
- 10 Carolina Dry Docks, rest, 10-15 more
- 10 ea. Bulgarian Split Squats, rest, 15 more
I think we did that at least twice, adding variation to the merkin, dry dock and squats.Ā Also a surprise round of dips along the way somewhere
Ended with about 90 seconds of Mary, LBC and Dying Cockroach.
Q not only forgot to bring a flag, but neglected to take a photo.Ā Artist’s rendition, attached.
Basketball Dropouts
/in Paradise City/by Alex CoppolaFNGs:none
Warm Up: good mornings, ssh, willy mays hays, sir fazio, overhead claps, squats
The Workout:
We moseyed over to the ramp at Ting. Started with 10 wwi, 10 wwii and 10 in cadence low slow flutter.
Ramp sprint at 50%
10 dips / 10 urkins / 10 durkins
Run down the ramp
20 wwi / 20 wwii / 20 slow slow flutter
Ramp sprint at 50%
20 dips / 20 urkins / 20 durkins
run down the ramp
The original plan was knockout or a small pax v pax but with only 3 pax including the Q we switched to a few games of HORSE with each PAX calling out a penalty exercise. We quickly realized our basketball skills need improvement.
Mary: light stretching
Announcements: none
T-Claps (Recognition):
Prayer: UTIās dad
Pro AM at the Groundpunder
/in Ground Pounder/by FramFNGs:None
Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags.
SSH, Frankensteinās, good mornings, imperial March to a sumo squat, plan, cold and squad hold while mission statement and principles were said.
The Workout: mosey the rock pile, carry 2x 40 pound bags and 260 pound bag bags. Grab a rock if you didnāt have a bag. Throughout the course of the main event, we picked frisbee targets that one pack through and counted the number of throws to hit target. That rep count was either Burpeeās squats or Merkins in rotating fashion. We circled through the pax twice and had a lot of laughs while throwing.Ā
final hole closest to pin varying exercise exercises Ausfart killed it one throw 5 foot away.
Mary: plank, American Hammers, In-Outs
Announcements: Q all challenge
T-Claps (Recognition): pumpkin spice daughter graduated with masters, Farva family about to have baby
Prayer: cancer in friends, health and upcoming surgeries for so crates, the Evans family losing their father.Ā
Good Ol’ String O’ Pearls
/in Cletus/by AbeWeather: 47Ā°, about perfect
FNGs: nada
Warm Up: SSH, Good Mornings, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: String of pearls. Probably because of my ADHD but I love this workout. You’re always seeing something new. The way it works is you run a bit, stop for an exercise and then carry on. Run, exercise, run, exercise.
Exercises covered were all the favorites. Merkins, squats, lunge walk, dips, bulgarian squat. We made our way from Womble through downtown and back, covering about 1.6 miles.
Mary: popcorn Mary
Announcements: 2nd Friday 2nd F lunch tomorrow
Dang It, You Showed Up
/in Kennys Grave/by Gump3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary
Singing in the Rain
/in Noise Ordinance/by Alex CoppolaFNGs: none
Warm Up: good morning, ssh, imperial walkers, hill billies, sir fazio, merkins
The Workout: The rain changed my initial plans but we persevered with a 4 corners arm / legs workout.
1 stop – forward run to our first stop for 20 prisoner squats
2 stop – side shuffle to second stop for 20 kevin harts
3 stop – backward run to third stop for fast feet / toe taps in cadence for 20
4 stop – side shuffle for fourth stop for 20 lunges
repeat but increased reps to 30
repeat but switched to carolina dry docks and mountain climbers.
We returned to the front of Oasis for people chairs and walls balls for two rounds. We had 15 mins left so I asked Six Inch and Best in Show for their āfavoriteā core exercises. We agreed on american hammer, box cutters, wwii and side planks for 45 on 15 rest for 3 rounds.
Mary: none
Announcements: Murph on Memorial Day, signup for Holly Springs volunteer hours
T-Claps (Recognition):
Prayer: sick or injured PAX
REVENGE OF THE 6TH at the Trot
/in Possum Trot/by BreachWarm Up: Imperial Activation
We kicked off with slow, deliberate movement to set the tone of authority and control:
While Marching in place
The Workout:
PAX formed into a straight line and spent 10 minutes moving as one unit.
Power marching, Controlled jog intervals, duck walking and some rubber band, forward and backward over to the tennis courts for the main event.Ā
THE VADER MARCH (20āMIN AMRAP)
20 Shoulder Taps
20 Bear Crawl
20 Alternating Lunges
Ā
To close it out: The time you have left is you rest time
20 Mountain Climbers
10 Merkins
5 Burpees
Ā
Announcements: Q’em all challenge raffle is out there, please spread the word.Ā
Closed in COTĀ
Cinco De Mayo at the Prison Yard
/in Prison Yard/by BreachWarm Up: 22 counts of SSH, Windmills, Frankenstein and Fazio Arm CirclesĀ
The Workout:Ā
4 Spicy Stations of fun (6 Mins ARMAP at each station)Ā
Station 1:Ā Tijuana TacosĀ
(10) 35 lbs Sand Kettle bell 1 arm Snatch
(10) 40 lbs Sandbag Clean and PressĀ
Run 50mĀ
Station 2: Guadalajara GrindĀ (60 lbs sandbag)Ā
10 Front Squats
10 Sandbag to Shoulder
10 Rut RohsĀ
10 Sandbag BurpeesĀ
Station 3: Mexico City Madness (80lb Sandbag)Ā
Carry 50m 10 Merkins- Carry 50 m- 10 MerkinsĀ
Station 4- El Diablo- (120 Sandbag)Ā
10 deadliftsĀ
10 backward pulls
Announcements: Q’em All Challenge fundraiser up for a brand new Rucker to pay for shirts and future donations to non-profits
Closed in COTĀ
Aint nobody got time for SSH
/in Sheepdog/by WoodyLED, FRAM, 16-Bit, Nemo, Abe, Flip Phone, Woody on the Q
Warmup:Ā Frankenstein, Sir Fazio, Imperial Walkers, Willy Mays Hayes, Slo-mo merkin, Slo-mo squats.Ā SSH were attempted but after just a 3 count Q got tired of them and cut it short, to the amusement of the PAX.
The Thang:Ā Slow mosey lap around the perimeter of the school building so Q could recon the scene and plan out his routine.Ā After that we just kept moseying ’round the building, stopping along the way to hammer out double doses of legs, shoulders, chest.
I think we did that at least twice, adding variation to the merkin, dry dock and squats.Ā Also a surprise round of dips along the way somewhere
Ended with about 90 seconds of Mary, LBC and Dying Cockroach.
Q not only forgot to bring a flag, but neglected to take a photo.Ā Artist’s rendition, attached.
Cletus Murph Prep
/in Cletus/by Banana Seat5 PAX for Cletus Murph Prep
Warm Up:Ā
GM, SSH, SF arm circles, merkins, squats
The Workout:
Run 0.5 miles around track, 25 min AMRAP of 5 pull-ups, 10 merkins, 15 squats, then another 0.5 mile lap.Ā
Justin Timberlake playlist kept us hype since it was the 1st day of May.Ā
Mary: Announcements:
LBCs, American Hammers, Star crunches, Heels to Heaven, HAND
T-Claps (Recognition):
KennyG and UTI for hosting 3-alarm run.
Prayer: injured PAX, traveling PAX
Nice work by all today. Book your calendar for 0600 Memorial Day Murph. Thanks for allowing me to lead.Ā
BS Out!
Noise Ordinance & Build-a-Bear Collide
/in AO Post, Noise Ordinance/by UTIWarm Up:Ā
The Workout:
Mary: Stretching
Announcements:
Prayer: