FNGs: None
Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C. Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.
The Workout:
Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each. Rinse and repeat until all PAX hold plank.
Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10. Rinse and repeat with lunge/squat and WMH variations until all ropes are done.
Thang 3: BTTW modified Jack Webbs. BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.
Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot. Sorry, Lord.
Announcements: Painting, Man night, Moving Downrange.
T-Claps (Recognition): Prayer: Pikachu’s M. Travels, Health, Gratitude unspoken. YHC took us out.
52nd Birthday Q
/in Ground Pounder /QIC: Pumpkin SpicePAX: Airsoft, Ausfart, Breach, Cancun, Gump, Haggis, HazMat, Socrates, Stubs, WoolyBully
FNGs: None
Warm Up: SSH, Arm Circles, GM, WMH
The Workout: Choose a coupon (#15 to #45 kettlebell or ball) and added one rock from the rock pile.
Two columns of exercises. 52 cards + 2 jokers; Cadence given number on card; face cards 10; Ace BTTW 11 count in cadence; Joker Wall Sit each PAX 10 count and change exercises to other column
Diamonds: Wonder Bra | Rows
Hearts: Ground Pounder | Squats
Clubs: American Hammer | Windshield Wiper over the KB/rock
Spades: Curls | Triceps
Mary: This one came down to the wire. Return coupons
Announcements: Picnic , Memorial Day Murph, Check slack
Prayer: PAX traveling, recovering from injury, looking for work
Birthday Q. 52.
/in Crazy Ivan /QIC: Pumpkin SpicePAX: 16-bit, Ausfart, Batboy, Best In Show, Catfish, Clunker, Cousin IT, Pikachu, Pumpkin Spice, Stubs, Yoshi
FNG: None
Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.
workout: Deck 52 cards plus jokers
Aces 11 count and 80 meter farmer carry w Kettlebell
Jokers mosey 200 m lap and switch exercises to other column
Number cards – round up as needed
Face cards 10 or 5 each side
Diamonds – Merkin on Bell / Pistol Rows
Hearts – Goblet Tempo Squat | Lunge (in cadence)
Clubs – Around the world | Figure 8
Spades – Snatch | Swings
mary: GM (only had one minute left)
Into the woods
/in Viscous Cycle /QIC: KubotaPAX: Kubota
I bit slower and shorter trip than normal but spent some time on the trials between Avent Ferry and Green Oaks. Lots of fun and good trials but need to change from hybrid tires to the knobby tires.
Mutineer Mini Murph
/in Mutiny /QIC: Banana SeatPAX: Banana Seat, FedEx, H1N1
3 PAX came out to Mutiny for some Murph practice.
WU
SSH
GM
SFAC
Mtn Climbers
Planks
Mosey down to circle
PAX completed a half Murph together.
We ran half a mile.
Then we did 10 sets of 5 pull ups, 10 merkins, 15 squats.
We ran half a mile.
Mosey over to parking area.
Inch worm merkins for 10 spaces
Then lunge walk for 10 spaces.
Mary at shelter
LBCs
Reverse LBCs
Up and outs
Windshield wipers
Announcements and prayers for graduates
YHC took us out.
Nice job guys. We definitely need to work on pull ups more. Thanks for allowing me to lead.
BS out!
Painting the Fence at Sugg
/in Faith /QIC: UTIPAX: Abe, Best In Show, Breach, Cupid, Dauber, Gillette, Gump, Pikachu, Roaming Gnome, Sombrero, U.T.I, Wide Right
FNGs: No
Warm Up: It was plenty warm
The Workout:
Mary: Light clean-up
Announcements: Next Town Support effort will be scheduled soon, check with Gump
Great 2nd F following a fun morning of work
T-Claps (Recognition): These dudes. Doin’ good in the hood
“Shouldn’t we have yoga mats for this?
/in Noise Ordinance /QIC: FramPAX: Batboy, Best In Show, DownRange, Fram, Mufasa, Pikachu, Pumpkin Spice, Ricoh_Suave, Six Inch, Tom Tom, Vasoline, Yogurt
Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C. Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.
The Workout:
Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each. Rinse and repeat until all PAX hold plank.
Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10. Rinse and repeat with lunge/squat and WMH variations until all ropes are done.
Thang 3: BTTW modified Jack Webbs. BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.
Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot. Sorry, Lord.
Announcements: Painting, Man night, Moving Downrange.
T-Claps (Recognition): Prayer: Pikachu’s M. Travels, Health, Gratitude unspoken. YHC took us out.
Dante’s Peak (5/14/24
/in Prison Yard /QIC: FramPAX: Bobby Boucher, Breach, FlipPhone, Fram, Six Inch
FNGs: None
Warm Up: Various exercises, Mosey to bottom of ole red,
The Workout: Jog to Dante’s Peak
Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top.
Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion.
Mary: No time
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken.
Landscapers Union (Disney 5/9/24)
/in Disney /QIC: FramPAX: Banana Seat, Bobby Boucher, Breach, Cupid, Dumbo, FlipPhone, Midget 4 Life, Pac-Man, Riding Red, Sprinker, Woody
FNGs: None
Warm Up: Various
The Workout:
ME: jog to hill
Groups of 3
Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)
Middle – tire flip up/murder bunny/ BC
Top -SB burpees 10 / 10 LBC (repeat)
Mary: Various shitty Ab exercises
Announcements: Over a week ago..check slack
T-Claps (Recognition):
Prayer: Lots of unspoken and healing for injured PAX.
Italian gas stations have some strange customers
/in Disney /QIC: SoftServePAX: Abe, Breach, U.T.I, Woody
Warm Up:
The Workout:
Everyone grabbed a coupon and headed to the pavilion.
took it to the half wall and did some:
Mary:
🍿 Mary
During COT Woody shared some interesting facts about Italian culture. Just Google Italian man puts gas pump in back door. 😲🤯
Announcements:
3F opportunities coming up
Prayer:
4 corners around the baseball fields
/in Thunder /QIC: KubotaPAX: Ausfart, Kubota, Socrates, Wild Turkey
A old school limited “run” with fun stops.
warm up the arms and a bit of the legs.
walk to the old rock pile and grab a rock or two.
Arm workout between stops. overhead press, curls, …
Core work at the stops. lbc, homer to marge, mountain climbers…