5.2.2024 Kenny’s Grave 4 corners

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**** @Warbucks was out rucking around spying on us. ****

Warm-Up: Mosey lap, Sir Fazio arm circles, Hillbillies, SSH, Good Mornings, Walkouts

Main Event: Pax got a rock of choice from the rock pile and we went over to the squarish rectangle by the flag pole for a fun time of 4 corners.  We did ab exercises at corner 1 with our rocks, corner 2 was a version of wall exercises, corner 3 was  a leg station, and corner 4 was a push-up station.  Moving around the stations was a real treat.  We did bear crawls, crab walks, lunge walks, and duck walks.

Mary: ABC’s (good choice @Griswold) and Pickle Pounders (a @Haggis special).

COT: Prayers for @Finkle’s brother and family, @H1N1’s daughter.

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Stonehenge

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FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure. 

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps.  Then 15 Goblet squats in between each exercise group.  

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

411 Reps on 4-11

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FNGs: None

Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps. 

The Workout:

1 – learn one thing about your partner 

10 – Reverse Murder bunnies uphill (each)

20 – Wheelbarrow rock flips (each)

30- American Hammers w/ rock I/C (each)

40 – Rock squats (each)

50 – SB  burpees 80lbs bag (combo) 

60 – Pull-ups (sets of 10 w assist combo) 

200 – Double handed rope slams (combo)

Mary: No time 

Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet. 

T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away. 

Prayer: Safe Travels B.S.  Unspoken.

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Let The Circle Be Unbroken

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FNGs: None

Warm Up: Sir Fazio Arm Circles, Side-straddle Hops, Various Stretches

The Workout:

  • CIRCLE #1 = Carolina Dry-docks x10 OMD/OMU, Indian Bear Crawl, Rochamburpees x10, Crunches IC to 20, Lunges x10 each leg OYO, Everests x10 OYO
  • CIRCLE #2 = Carolina Dry-docks x9 OMD/OMU, Indian Bear Crawl, Rochamburpees x9, Crunches IC to 18, Lunges x9 each leg OYO, Everests x9 OYO
  • CIRCLE #3 = Carolina Dry-docks x8 OMD/OMU, Indian Bear Crawl, Rochamburpees x8, Crunches IC to 16, Lunges x8 each leg OYO, Everests x8 OYO
  • CIRCLE #4 = Carolina Dry-docks x7 OMD/OMU, Indian Bear Crawl, Rochamburpees x7, Crunches IC to 14, Lunges x7 each leg OYO, Everests x7 OYO
  • CIRCLE #5 (Blitz Round) = Carolina Dry-docks x6 OMD/OMU, Indian Bear Crawl, Rochamburpees x6, Crunches IC to 12, Lunges x6 each leg OYO, Everests x6 OYO

Mary: None due to time

Announcements: See Slack

Prayer: Finkle’s daughter regarding a potential job change, H1N1’s daughter with a potential concussion, general injured PAX.

Push & Pull

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FNGs: none

Warm Up: normal Warm o Rama

The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder. 

Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds. 

Mary: popcorn

Announcements: Q School, 2nd F opportunities on slack

T-Claps (Recognition): all the hulks smashing rocks

Prayer: PAX traveling

Q School – Session 1 2024

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12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions

Thanks for attending men!

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

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Giving 110% for Kenny

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FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

There and Back Again

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With surgery on the horizon, YHC wanted to get in one last good workout before being on the shelf for an extended amount of time.  Of course that means I have to Q because it’s the only way I can make sure I don’t have to use my upper body. So, leg and core were on the menu as we gathered in the gloom

FNGs: Nope

Warm Up:

Frankenstein x10 IC

Windmill x10 IC

Daisy Pickers x10 IC

Willie Mays Hayes x10 IC

Butt Kickers x10 IC

The Workout:

We moseyed to the top of the greenway to get instructions.  We were going to do Indian runs but with three people that just sucks so we opted to just have one PAX lead the line every time.  The instructions were simple, run to light posts and do an exercise.  Repeat until we hit the bottom and then rinse and repeat all the way back up.  The exercises were:

Squats x20

LBC x15

Reverse Lunge x10

Heel Taps x20

Forward Lunge x10

Imperial Walkers x20

No Surrender x10

Hillbillies x20

At the bottom of the greenway we did 10 jump squats OYO and then went back up, going through the whole list of exercises again.

Once we finished the greenway we headed to the pavilion for two rounds of steps ups with an ab twist and calf raises.  We then headed to back towards our cars for…

Mary:

Sleeping Hillbillies x10 IC each side

Hello Dolly x10 IC

Homer to Marge x10 IC

Announcements:

IPC continues tomorrow at Sheepdog.  Sounds like it’ll be a doosey.

Prayer:

Pothole’s back issues and also him leaving for training for four weeks.  Here’s hoping he stays health and his M is able to hold down the fort while he’s gone.

YHC is having surgery to repair a torn bicep on Monday.  Pray for quick recovery and my M as she tries to deal with all the crazies here at home on her own

 

Honored to lead.  I can’t wait to get this surgery done and get recovered and healed so I can actually get back to working out with you guys on the regular.  I miss these mornings.

 

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Poles and Rocks at the Grave

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7 HIM showed up on another moist morning to push each other. Here’s what happened.

Warm Up
Loop around parking lot with carioca.
Air squared
Willie Mayes Hayes
Bat wings
Mtn climbers
Merkins

Grab rocks for traveling
Go to first street light
10x Ground pounders with rock – mosey to next light without a rock, do 5 burpees. Sprint back to rocks for your choice as you arrive.
Traveling curls to the next light. Then repeat.
10x Wonder bras – mosey to next light without rock. 5 burpees, sprint back for choice.
Traveling tri’s to the next light. Repeat.
10x rainbow lunges each leg. Mosey, 5 burpees, sprint back.
Traveling overhead press back.
10x American hammers with rock, mosey, 5 burpees, sprint back
Traveling bus drivers back.
10x squats with rock, mosey, 5 burpees, sprint back.
WWI’s with rocks
Return rocks

Courts – partner up
P1 bear crawl to half court then crawl bear back while P2 does plank jacks, switch.
P1 suicide to half then full court while P2 holds BTTW, switch.
P1 crab walk forward to half the backward back while P2 does LBCs, switch.

Mary
Windshield wipers
Heels2Heaven
LSF
Cross ups
J-Lo’s

Way to push this morning men. Pleasure to lead.

BS out