Southern Rock
Kettbells and stretching happened
Warm Up:
The Workout:
Mary:
Announcements:
Prayer:
Mosey With Bells
/in Crazy Ivan/by DawgpoundWarm Up:
Side Straddle Hops
Fazio Arm Circle Forward/Backward
Good Mornings
Daisy Pickers
Frankenstein Kicks
The Workout:
Partner Up to Mosey Around the Soccer Fields.
Partner A did Kettlebell Farmer Carries; Partner B Bunny Hop
Stopped for 26 Kettlebell Swings
Partner Switched
Stopped for 26 Goblet Squats
Mosey Doing Tricep Presses
Halo’s Into Reverse Lunges
Mosey Doing Bicep Curls
Stopped for 26 Chest Squeezes
Head to the Playground
Did 3 Rounds of Kettlebell Swings (35, 35, 30) super setting with Max Pull ups
Circled up For Some additional Kettlebell exercises
Mary:
Midget 4 Life Love Handles
Around the world Knees
Around the world Waiste
Halo’s
Announcements:
SAS 5K
Beer Mile
Prayer:
Crablegs
Eastern Carolina Dealing with Hurricane
Guest-Guest-Guest DJ
/in Crazy Ivan/by DawgpoundEmeril was supposed to be guest DJ. He didn’t show. The backup guest DJ was supposed to be Midget and he didn’t show. Thank you Apple Radio station Rock Workout.
Warm Up:
Circle Up for the following:
Fazio Arm Circles Forward/Backward
Arm Streatch
Good Mornings
Frankenstien Kicks
Hillbillies
Imperial Walkers
The Workout:
100 Kettlebell Swings
20 Seated Push Press Each Arm
20 Bent over Rows Each Arm
20 Goblet Squats
20 Chest Squeeze
10 Single Straight leg Deadlift Each Leg
50 Kettlebell Swings (Supposed to be 75)
15 Seated Push Press Each Arm
15 Bent over Rows Each Arm
15 Goblet Squats
15 Chest Squeeze
10 Single Straight leg Deadlift Each Leg
25 Kettlebell Swings (Supposed to be 75)
10 Seated Push Press Each Arm
10 Bent over Rows Each Arm
10 Goblet Squats
10 Chest Squeeze
5 Single Straight leg Deadlift Each Leg
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
10 Cadence Count Weighted Homer to Marge
10 Cadence Count American Hammers
10 Around the World Each Direction
10 Halo’s Each Direction
15 Midget Love Handles
20 Tricep Presses
20 Midget Love Handles
20 Tricep Presses
30 Frog Jumps
25 Frog Jumps
Mary:
Leg Stretching this Q needs to run tomorrow
Announcements:
Carpex CSAUP 10/20
Holly Springs Half Marathon Shirt Order
Prayer:
Crablegs
Clay
Eastern Carolina
Two dropped in cause Cletus was to Easy
/in Crazy Ivan/by Dawgpound
Warm Up:
Stayed at the playground and circled up.
Good Mornings
Daisy Pickers
Fazio Arm Circles
Mucho Chesto
The Workout:
Rounds of Kettlebell only Excercises
Round1 — We went through Three Times
Kettlebell Swing 35 Reps, 25 Reps, 33 Reps (Nemo picked a number between 25 and 35)
Kettlebell Reverse Lunge
Kettlebell Pistol Row
Midget 4 Life Crunch
Round2 — We went through Three times
Kettlebell Plyo Pushup
Kettlebell Squat
Bottoms up Kettlebell Press
American Hammers
Round3 — We went through Two times
Kettlebell Chest Squeeze
Kettlebell Bus Drivers
Single Leg Deadlift
Mary:
Stretched out the legs since I knew mine where going to be soar.
Announcements:
Carpex CSAUP October 20th
Prayer:
Crableg’s, Clay and all unspoken prayers.
90s Hip Hop was not as good as 80s
/in Crazy Ivan/by DawgpoundThe Q went with 90s Hip Hop. There was a lot of good songs on the Apple Playlist. Unfortunately, there was also a lot of songs no one knew.
Warm Up:
25 Side Straddle Hops
10 Fazio Arm Circles Forward
10 Fazio Arm Circles Backwards
15 Good Mornings
10 Daisy Pickers
The Workout:
Partner up and grab a station. Tabata base workout with 45 seconds on 15 seconds off
Round 1:
Station 1:
Battle Rope Alternate Wave
Jump Rope
Station 2:
TRX Chest Press
Kettlebell Chest Squeeze
Station 3:
TRX Deep Squat
Kettlebell Goblet Squat
Station 4:
TRX Row
Kettlebell Bent Over Row
Round 2:
Station 1:
Battle Rope Claps
Mountain Climbers
Station 2:
TRX Cable Cross
Kettlebell Chest Press
Station 3:
TRX Bicycle Run
Kettlebell Single Leg Deadlift
Station 4:
TRX T’s to I’s
Kettlebell Upright Row
Round 3:
Station 1:
Battle Rope Circles
Jump Rope
Station 2:
TRX Atomic Pushups
Kettlebell Swings
Station 3:
TRX Sprinter Start
Kettlebell Swings
Station 4:
TRX Superman
Kettlebell Swings
Mountain Climber Burpee Ramo to “The Man” by the Killers
Mary:
Buford led the Mary. It was excellent seeing him lead.
Announcements:
New AO Tuesday Purple Dragon
Torch Run Saturday Morning
Prayer:
Clay, Crablegs, Pepping Tom’s co workers that where affected by the layoffs
Florence, 80s Hip Hop and Burpees; Life doesn’t get better
/in Crazy Ivan/by Dawgpound9 Members of the Crazy Ivan Pax braved the wind to do a Burpee base workout. Thank you Emeril for the Men’s Health Article!! Midget suggested some Bobby Brown and 80’s Hip Hop Music so it was played until Mary.
Warm Up:
Lap around the Soccer fields
Fazio Arm Circles Forward
Fazio Arm Circles Backward
Imperial Walker Squats
Good Mornings
Daisy Pickers
The Workout:
Kettlebells where placed in the middle of the Shelter. Pax split up one group went to the rock wall the other to the open end of the shelter.
Countdown from 5 Burpees to 1 Burpee. The Burpee though was a Tuck Jump Burpee. After you did the 5 Burpee you bear crawled to the middle. Grab a Bell and Did 15 Standing Chest Press Squeezing the bell in your hands. Then you bear crawled to the other side and did 4 Tuck Jump Burpees. Repeat down to 1 Tuck Jump Burpee.
Countdown from 5 Burpees to 1 Burpee. The Burpee though was a Plan Jack Burpee where you did at least 3 plank jacks. After you did the 5 Burpee you bear crawled to the middle. Grab a Bell and Did 10 Goblet Squats. Then you bear crawled to the other side and did 4 Plank Jack Burpees. Repeat down to 1 Plank Jack Burpee.
Next all the bells where moved to the Burpee locations. You then did 5 Kettlebell Deadlift High Pull Burpees and Gorilla walked to the other end. You did 5 more Kettlebell Deadlift High Pull Burpees. Repeat as you count down. We stopped at 3 for Midgets Special Song.
Next it was Bobby Brown “My Prerogative”. Staring in Mountain Climber position you mountain climb until Bobby said “Prerogative” then you did a Burpee and got back into mountain climber
Mary:
Canoe Shoulder Pulses
Homer to Marge
Right Leg over Left Knee Crunch
Left Leg over Right Knee Crunch
Box Cutters
Low Slow Flutter
LBCs
Did some final stretching so this Q could stretch out his hips.
Announcements:
New AO Starting September 25th at the Harris Teeter at Sunset and Holly Springs Road. Name is finalized but wasn’t announced. Q will be Crazy Ivan’s own Peeping Tom.
Prayer:
Crab legs, Clay, all without power.
Crazy Ivan – Angry Music
/in Crazy Ivan/by Peeping TomAs this was YHC’s Virgin Q, Speed Racer (Peeping Tom’s cousin) came down from Carpex to join us! After week after week of the Killers and other light stuff we took a heavier approach to the music this time around.
Warm Up:
Circled up and did the following:
15 Cadence Count SSH
10 Cadence Count Moroccan Nightclubs
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Good Mornings (in honor of The Dawgpound)
Michael Phelps
The Workout:
Mosey to the playground – Start the hard stuff on the speaker
Station 1:
Plank Jacks / Merkins
Station 2:
Lunges with kettlebell twist / Kettlebell Swings
Station 3:
burpee snatch
Station 4:
TRX Superman / TRX Rows
Station 5:
TRX Chest Press / TRX T’s & I’s
Station 6:
Battle ropes
Station 7:
Sumo squat with kettlebell
Station 8:
10 OYO Pullups (this was the count between stations)
20 count to catch our breath
Circled Up for a “Finisher”
IC 2 Plank Jacks
IC 2 Merkins
OYO 2 Star Jumps
Repeat X8
Mary:
Pax Members called out exercises but had to involve a kettlebell.
10 – WWII with the Kettlebell
10 – Homer to Marge with Kettlebell
10 – American Hammer with Kettlebell
10 – LBC with Kettlebell
10 – Skull crushers
Dauber then led us through some Yoga moves for a good cool down and stretch.
Announcements:
9/11 Stair climb at NC State
Prayer:
BRR team competing this weekend and kids in sports.
Speed Racer took us out in Prayer.
It Takes Two
/in Crazy Ivan/by DawgpoundBuford brought the music today. We all learned a little bit about the man known as Buford. NC State Football songs where present in the mix along with some old school Rap. It was a bummer though we didn’t hear Miley Cyrus though. Also, I didn’t hear any Taylor Swift which I know Buford personally listens to on a regular basis.
Warm Up:
A quick run around the Soccer Fields. Circled up for the following.
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
16 Cadence Count Good Mornings
10 Cadence Count Daisy Pickers
Mucho Chesto
10 Merkins
10 Wide Merkins
10 Close Grip Merkins
10 Left Hand Forward Merkins
10 Right Hand Forward Merkins
The Workout:
Partners Up and Journied to the Rock Wall with the surveillance camera — I’m waiting for a phone call
Partner A did 5 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 4 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 3 Turkish Getups Partner B held Balls to the Wall; Switch
Partner A did 2 Turkish Getups Partner B held Balls to the Wall; Switch
Made it back to the Playground
Station A was the timer. The rest of the groups grab the TRX and if one wasn’t available did the same kettlebell workout.
Round 1:
Station A:
Partner A Bear Crawled dragging battle rope with 35 lb kettlebell
Partner B Jump Rope
TRX Excercise: Atomic Pushup
Kettlebell Excercise: Kettlebell Swing
Round 2:
Station A:
Partner A Seated pull battle rope with 35 lb and 18 lb kettlebell
Partner B Bear Crawl
TRX Excercise: Rows
Kettlebell Excercise: Figure 8s
Mary:
Circled Up and did some Hip Stretches. I think this is when Pikachu hurt himself
Announcements:
9/11 Stair Climb
Vicious Fishes Crosby Show and Corn Hole
Prayer:
Clay — Roger Rogers Neighbor has Tumor around Spinal Cord after getting through Brain Cancer
Safe Run for the Blue Ridge Relay Team
My Triceps are Sore
/in Crazy Ivan/by DawgpoundWarm Up:
Circled up and did the following:
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Imperial Walkers
10 Cadence Count Hillbillies
10 Cadence Count Daisy Pickers
The Workout:
It has been a while since we did some Balls to the Wall.
Bear Crawl from Playground to Band Shelter
20 Box Jumps
30 Cadence Count Balls to the Wall
15 Box Jumps
25 Cadence Count Balls to the Wall
10 Box Jumps
20 Cadence Count Balls to the Wall
Jog back to the Playground
Partner up for Stations
One team was the timer. Specifically the Pax doing ButtWalks or Bear Crawl/Crawl Bear
Round 1:
Station 1:
Butt Walk Forward/Backward
Alternate Wave on the BattleRopes
All Other Stations:
TRX Chest Press
Kettlebell Swing
Round 2:
Bear Crawl/Crawl Bear
Claps on the BattleRopes
All Other Stations:
TRX Rows
Burpees
Since there where only three groups we all did the next at the same time on the TRX/Kettlebell
Round 3: (2 Rounds Each)
20 Reps TRX Triceps
Kettlebell Tricep Presses
Round 4: (2 Rounds Each)
20 Reps TRX Biceps
Kettlebell Bicep Curl
Round 3: (1 Rounds Each)
20 Reps TRX Superman
Kettlebell Figure 8
Mary:
The Man — Burpee Roma
Announcements:
9/11 Stair Climb
Convergence South Wake 5 year
Prayer:
Crab Legs
Black Album
/in Crazy Ivan/by DawgpoundWent back in time with the music and relived the High School weight room from the 90s. Metallica Black Album played from start to finish. The Q was not ready when the workout started. He needs to get there 20 minutes before to make sure everything is setup and ready to go.
Warm Up:
Emeril warmed up the pax. The Q was still setting up. There where some Fazio Arm Circles, Merkins and other things Emeril thought was important for todays workout. Mumble Chatter says this was the best part of the workout.
The Workout:
Partnered up and did stations. Each station had two exercises. Workout was a tabata with 45 seconds on and 15 seconds off to get to the next station.
Round 1:
Station 1 (Kettlebell Battle Rope):
Squatted Battle Rope Pull with 2 35 lbs Kettlebells
Bear Crawled the length of the rope
Station 2 (Battle Rope):
Claps
Mountain Climbers
Station 3:
TRX Atomic Pushup
Kettlebell Swing
Station 4:
TRX Rows
Kettlebell Swing
Station 5:
TRX Sprinter Start
Kettlebell Swing
Round 2:
Station 1 (Kettlebell Battle Rope):
Seated Battle Rope Pull with 2 35 lbs Kettlebells
Crawl Beared the length of the rope
Station 2 (Battle Rope):
Alternate Wave
Jump Rope
Station 3:
TRX Cable Cross
Kettlebell Clean
Station 4:
TRX Ts to Is
Kettlebell Clean
Station 5:
TRX Single Leg Squat
Kettlebell Clean
Round 3:
Station 1 (Kettlebell Battle Rope):
Crunch Battle Rope Pull with 2 35 lbs Kettlebells
Crab Walk the length of the rope
Station 2 (Battle Rope):
Circles
Jump Rope
Station 3:
TRX Chest Press
Kettlebell Figure 8
Station 4:
TRX Superman
Kettlebell Figure 8
Station 5:
TRX Bicycle
Kettlebell Figure 8
Mary:
Circled up for some deep squat hip stretch’s.
A little bit of yoga was performed
Announcements:
F3 Dad’s camp starts this weekend. 9/11 Stair climb at NC State
Prayer:
Q’s Message. Commit to Excellence everyday. Every conversation be committed to it and provided as much value as you can. Every workout try to get a little stronger. Don’t just show up to be there.
Roger Roger took us out in Prayer.