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
Corners & 7’s
/in Disney/by MaybellineFNGs: 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/by 16-bitIt’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/by DauberFNGs: 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/by GamecockYHC 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/by FinkleFNGs: 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/by AbeFNGs: 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/by FinkleFNGs: 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/by AbeWarm 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.
Day 4: 5 Days of Fankle
/in Kennys Grave/by FinkleFNGs: none
PAX: @Pumps, @Pots, @Finkle, @Florence/Flojoe, @LED, @Fonzie, @Deuce, @Sunshine
Warm Up: Mosey around the parking lot and at each corner of the parking lot we stopped to do 2 warm-up exercises. Daisy pickers, Sir Fazio Arms f/b, mountain climbers, Hillbillies, Imperial walkers, Finkle kicks(hairy rockettes), the goof ball, etc.
The Workout: 1st Event – 7 of diamonds. Did an exercise at each corner incrementing the next exercise by 7. 7 merkins at each corner, 14 burpees at each corner, 21 American Hammers at each corner, 28 lunges at each corner.
2nd Event – Apple Turnovers with 10 count in cadence monkey humpers at each end of the parking lot. Turnovers were bear crawl 3 parking spots then turn over to do crab walks the same.
Mary: Low slow flutter, Homer to Marge, Pickle Pounders, spitting cobra, downward dog into pigeon.
Announcements: CSAUP ‘The Judge’ on Saturday at 6 am.
T-Claps (Recognition): 7 for EC this morning. Great work gents.
Prayer: PAX who are dealing with injuries and sickness, @Fonzie’s extended family.
I Think I Saw That on a Billboard
/in AO Post, Speed Racer/by SkidmarkFNGs: None
Warm Up: Mosey that included Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles
The Workout: Super Jack Webbs Pyramid. 1 merkin, 3 overhead press, 1 merkin. Run a loop after each set. Up to 10 merkins 30 overhead press 10 merkins and then come back down.
Mosey to the picnic tables for dora. 100 derkins, 200 irkins, 300 dips with a partner. Other partner run to the brick pillars and do 10 count balls to the wall.
Mary: Plank hold
Announcements: CSAUP
T-Claps (Recognition):
Prayer: Job searches, Families in need at Christmas