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
#75Hard & Krispy Kreme influenced workout
/in Downtown Train/by Pumpkin SpiceFNGs: 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/by ForcepsFNGs: 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/by Banana SeatWarm 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/by Banana Seat18 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/by AbeFNGs: 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/by RedenbacherFNGs: 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 AO Post/by RedenbacherEC: 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/by 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
20’s on the ramp
/in Paradise City/by EmerilEC: Skidmark, Dawgpound, Emeril, Pikachu, Woody
Warm Up: 1/2 mile jog loop, 1/2 mile loop Indian Run with stops for Fozzy Arm Circles, Imperial Walkers, Hillbillies,
The Workout:
Two teams of 10 PAX each. 1 PAX from each team runs to top of the ramp to perform 1st exercise . Soon as 1st PAX returns the 2nd set leave and perform 2nd exercise. Continue thru until all 20 exercises are complete.
While the PAX are running the ramp to do their 1 exercise remaining PAX work their way thru the exercises in order.
MERKINS – X20
LBC’s – CADENCE 10 COUNT
BURPEES – X10
PLANK JACKS – CADENCE 10 COUNT
WWII’S – X15
SQUATS – X30
SHOULDER TAPS – X20 10 EACH SHOULDER
AMERICAN HAMMER – CADENCE 10 COUNT
ALERNATING LUNGE JUMPS X10 EACH LEG
4×4’S – Start arms raised, move to burpee position. 4 Merkins, 4 Mountain Climbers each leg. Repeat x5
OVERHEAD CLAPS – SQUAT WITH X20 OVERHEAD CLAPS
BOAT CANOE CADENCE 10 COUNT
SIDE STRADDLE HOP CANDENCE 20 COUNT
DIAMOND MERKINS X20
DIPS X25 ON THE BRICK WALL
FLUTTER KICKS CADENCE 20 COUNT
FREDDIE MERCURY CADENCE 20 COUNT
HAND RELEASE BURPEES X10
HUNDREDS – on your 6. legs straight and at a 45 deg angle off the ground. head and shoulders off ground. arms straight and down by your side with palms facing ground. do quick 6 inch pulses with arms/hands until you reach 100.
RUN FROM TOP OF RAMP ALL THE WAY BACK AROUND TO REST OF PAX
Mary: Stretching
Announcements: Shirt order complete. Paradise City order coming soon. Need aid/water station helpers for the Spring Classic.
Prayer: Jessica and Melanie
Coupon Clipping at Thunder
/in Thunder/by DauberFNGs: None but a Welcome Back Kotter – Lipsync (running) stopped by to add to
Warm Up: So excited to see 10 PAX (Crosby joined later) for the warm-up. SSH, Seal Claps, O/H claps, Sir Fazios (F+B), Frankensteins
The Workout: PAX helped me bring dumbbells and kettlebells to the covered picnic tables. The idea was simple: grab something, do as many reps as possible of an exercise with a coupon until the timer is done. What was our timer? Rather – who? One pax ran to the playground and hung out for 30 seconds or knocked out 5-10 pull-ups and ran back to shelter. ROTATE. Special thanks for John Deere and Cancun for bringing their (wicked heavy) ruck sacks and Gump for setting up a TRX band. Exercises included, curls for the girls, flies, lawnmowers, overhead press, tricep curls, swings, cross arm curls, etc. YHC tried spicing things up with a poorly executed Indian run with a kettlebell around the pitch. Disaster. Got things straightened out after pausing for some plank jacks along the way. Returned to the shelter for some people’s chair and BTTW. YHC led 10c, 15c and 20c rinse and repeats. Finished with more work with the coupons using a 30 cc LBC Pax timer. All 11 pax rotated through.
Mary: Stretching. Mumble chatter. R-rated.
Announcements: Couch to 5K at Cletus.
T-Claps (Recognition):
Prayer: Gump led us out – injured PAX, UNSPOKEN.
2nd F at Tapline. Meatballs and Beer.
Honored to lead. -Dauber