Caveman Tabata Stations

/in , /QIC:
PAX: , , , ,

FNGs: none
Warm Up: quick lap, spinal rotations, arm circles, good morning , windmill
The Workout: Steel Mace Tabata, 10 stations. 45 seconds on, 15 second rest.
1. Rainbow 2. Ballistic Curls 3. WWI w mace 4. Suicides (no mace) 5. 360 6. Barbarian Squat 7. Merkin/Renegade Row/Pass Through 8. Bow Draw 9. Death March 10. Jump Rope (no mace) . Run to road and back between rounds. Shortened final round to 30 /10 seconds.

Mary: LBC, Low Slow Flutter, Six inches final minute-ish.
Announcements: see Slack – volunteer opportunity Friday Holly Ridge Middle. Talk to Kosher.  This Saturday Bombshell, 7pm, Wild Turkey 50th birthday celebration.
T-Claps (Recognition):
Prayer: Praise Stub’s MRI clear.

Four Corners and 90’s Rock

/in /QIC:
PAX: ,

EC: 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.

Ground Pounder-esk Caveman (2/22/22)

/in /QIC:
PAX: , , ,

FNGs: None
Warm Up:The Bounce, Side straddle hop, Good morning, Spinal Rotation, Arm Circles, Foot trace 

The Workout: Circuit One rotate one to your left. 3 rounds: Offset curls, triceps, shoulder press, rows, barbarian squats, ground pounder. Circuit Two: 2 rounds; partnered up.  One partner run to shelter, 10 Erkins, 10 dips; other partner each set: Bow Draw, Lever Row w twist, 360, Rainbow, Renegade row w pass through.
Mary: Almost 6 minute abs
Announcements: See Slack
T-Claps (Recognition):
Prayer: Pumpkin Spice potential role/job change. PAX preparing for Wilmington and finishing 75hard.

Captain Caveman 2/15/22

/in /QIC:
PAX: , , ,

EC: Dawgpound

FNGs: Not today

Warm Up:

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Good Mornings

The Workout:

We had a little upper body circuit going on at the Caveman.

5 rounds of the following exercises with a lap around the parking lot in between to get the heartrate up.

10 Each Side – Uppercuts
10 Each side –  Ballistic Curls
10 Each Leg  – Side Lunges
10 Each side –  Bow Draw
20  Bent Over Rows

Take a Lap around the parking lot.

Rinse and repeat.

Mary: We went around the circle and all PAX called out an exercise.

Announcements: Check Slack and FB.

T-Claps (Recognition): Stubs for helping out at LAR and getting back out in the gloom!

Prayer: Pumpkin Spice on his Sabbatical, Stub’s Dad, unspoken

YHC took us out. Always an honor to lead.

 

Ask Lipstick about the wooden car he made when he moved down here from NY

/in , /QIC:
PAX: , , ,

FNGs: N/A

EC: Lipstick, Dahmer, Emeril

Warm Up: Foot Trace, Daisy Pickers, Spinal Rotations, Good Mornings, Hip Thingamajigger

The Workout: 6 Exercises, 8 rounds per exercise, quick 30 second lap around the median to keep heart rate up.

(Lateral Lunge, Bow Draw, Squat, Uppercut, Waterfall Pullover, Z Press)

Mary: Stretching

Announcements: CSAUP

T-Claps (Recognition):

Prayer: Prayers for Dahmer as he is starting a new job.  Prayers for Stubs as he goes in for a MRI on Friday to check on his brain cancer

Emeril’s Envelopes

/in /QIC:
PAX: ,

FNGs: Nope
Warm Up:

Circled up:

Bounce
Good Mornings
Spinal Rotations
Arm Circles

The Workout:

Emeril was supposed to have the Q. He is up in New Hampshire. He sent down some envelopes for the workout. We didn’t get through them all. He had some pain in the ass cards. Oh well.

Red drew:5 Waterfalls Each Direction
Dawgpound drew: Around the clock merkins
Red drew: Lunge around the parking lot
Dawgpound drew: Start at 100 Jump Ropes and 10 Turkish Getups. Countdown by even numbers. So 100, 10, 80, 8, 60, 6, 40, 4, 20, 2
Red drew: 200 Merkins between Pax. Well this sucked with just two of us at the workout
Dawg Drew: 3 sets of 10 Reverse Bow Draws
Red drew: 300 Death Marcher between Pax. We ended early for some stretching.

Mary:

Ran out of time

Announcements:
T-Claps (Recognition):
Prayer:

Caveman 8/10

/in /QIC:
PAX: , , ,

EC: Emeril, Red, Yoshi
FNGs: Nope
Warm Up:

A lap around the track and then circled up for the following.

Bounce
Foot Trace
Spinal Rotations
Fazio Arm Circles
Neck Stretch

The Workout:

One corner of the track was mace exercises. The other corner was core exercises.

Mace Exercises:

5 Each Leg Kurtsy Squats
5 Each direction Waterfalls
5 Each Leg Deadlift to Straight Leg Deadlift
5 Bow Draw Rotation from Front to Back
5 Death Marchs
5 360s Each Direction

Run to the core corner

Round 1 and 3 of Core

Legs 6 inches with LBCs
Knees to the side
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Supermans

Round 2 and 4 of Core

Legs holding six inches swings legs across each other
Legs straight with hands up in the air. Bring legs to hands
Both Legs and Arms up. Right Arm and Left Leg down. Switch
Bridges

Run to the mace corner. Repeat for four rounds

Mary:

Some Stretching was done

Announcements:
T-Claps (Recognition):
Prayer:

Broga?

/in , /QIC:
PAX: , , ,

EC: Dawgpound, Emeril, Yoshi
FNGs: N/A
Warm Up: Bounce, Foot Trace, Hamstring Stretch, Hips in a barrel
The Workout: @Dawgpound asked everyone to come up with one KB or Mace exercise and Yoshi added in an extra.  Exercises were Snatches, KB Swings, Praying Mantis with the Mace, Seated Row, and Death March. 1st Round we did all 5 exercises x10 reps.  Then sprinted the parking lot.   Round 2 was x15 reps, another sprint.  Round 3 was back down to x10 reps.  Another sprint.
Mary: Each PAX came up with 1 Core Exercise and 1 Yoga exercise.  Ran thru multiple rounds of these.
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Heidi surgery this week.  Kevin.  Laettner.

Birthday Q 2/10

/in /QIC:
PAX: , , , , , , , ,

FNGs:

None today – tried for the guy at the track but he didn’t bite
Warm Up:

Get all the weights over the fence to the track

SSH x31 IC while we waited for Lipstick

Spinal Rotation, Sir Fazio forward/backward, Daisy Pickers x10 IC
The Workout:

Bells at the start, maces at 100m – we did 4 corners with 4 different exercises. We ran the straightaway “hard” (quotes because there was some sandbagging) after the 1st and 3rd exercises and the turns easy (no quotes needed on that one) after the 2nd and 4th.

We went through each set of 4 exercises 2 times at 10 reps each – the sets were:

Kettlebell swings
Death march
Burpees
Homer to Marge

Snatch
10 to 2
Star jump
Low slow flutter

Turkish get ups
360s
Absolution
Crab cakes

Mary:

LBCs x31 IC
Announcements:

New format for caveman. It was a hit.

Picnic June 26th. Dawgpound to repost – sign up.

Prayer:

Emeril’s friend with cancer.

1 Fire Alarm, 2 Kettle Bells, 5 Maces, and 6 Pax

/in /QIC:
PAX: , , , , ,

EC: Pikachu, Deadbolt, Shredder

FNGs:

None

Warm Up:

  • Ran a Lap around the parking lot
  • OYO Burpees x 5
  • SSH IC x 20
  • Good Morning IC x 10
  • Daisy Pickers IC x 10
  • Fozzio Arm Circles IC x 10 FWD and IC X 10 REV
  • Seal Claps IC x 10
  • Overhead Claps IC x 10

The Workout:

Time Keeper: Farmers Carry with 50lb Kettle Bell in each hand, Remaining PAX switch exercise every time a PAX completes a lap around the traffic circle

  • Exercise 1: Offset Curl
  • Exercise 2: Offset Row
  • Exercise 3: Offset Shoulder Press
  • Exercise 4: Reverse Lunge
  • Exercise 5: Switch Squat
  • Exercise 6: Ab row

We did this for 4.5 cycles through the exercise list.  During the first round of exercises the Holy Ridge Middle School Fire alarm went off, and had us all hopeful that Caveman doesn’t get evicted.

Mary:

Completed 2 rounds of random Ab Exercises called by PAX

Announcements:

  • Brandon will be getting his new chair delivered this Friday and Lipsync will be taking him to BlackDog on Friday at 5:30 PM.  Would be great for as many PAX as possible to make it out there.
  • Memorial Day Murph on 31-May, consider donating money to First Aid Kits for HSPD

Prayer/Praise:

  • Deadbolt’s daughter is turning 23.  Congrats to her and the Deadbolt family.