Noise Ordinance – Full-body Tabata

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Three for full-body Tabata @ Noise Ordinance 🔊

Enjoyed the mumblechatter!

Shooting Blanks Six Inch

Singing in the Rain

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FNGs: none

Warm Up: good morning, ssh, imperial walkers, hill billies, sir fazio, merkins

The Workout: The rain changed my initial plans but we persevered with a 4 corners arm / legs workout.
1 stop – forward run to our first stop for 20 prisoner squats

2 stop – side shuffle to second stop for 20 kevin harts

3 stop – backward run to third stop for fast feet / toe taps in cadence for 20

4 stop – side shuffle for fourth stop for 20 lunges

repeat but increased reps to 30

repeat but switched to carolina dry docks and mountain climbers.

We returned to the front of Oasis for people chairs and walls balls for two rounds. We had 15 mins left so I asked Six Inch and Best in Show for their “favorite” core exercises. We agreed on american hammer, box cutters, wwii and side planks for 45 on 15 rest for 3 rounds.

Mary: none

Announcements: Murph on Memorial Day, signup for Holly Springs volunteer hours

T-Claps (Recognition):

Prayer: sick or injured PAX

Noise Ordinance & Build-a-Bear Collide

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Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

N.O. Multiples of Seven

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5:30:30 Start; Warm up: GMs, mosey around parking lot to get blood flowing, up/up/down/down moving sideways down curbs, penalty burpees for Boss Hog not showing; taste of our four main event exercises.

Main Event: Four corners of multiples of seven reps (7, 14, 21): burpees, lunges, Turkish get-ups, and squats. PAX took turns with a Farmer’s carry of 25 lb dumbbells around the circuit.

3 minutes of Mary: low slow flutter, LBCs

Announcements: Volunteer at Holly Springs Springfest–see signup on Slack. Run with Davis.

Prayers: No Doubt injury, Six Inch daughter wrist injury, world peace

Have a nice day!

Up in Shoulder Smoke DORA

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FNGs:

None

Warm Up:

Standard Warmup, Core Principles, Mission Statement- with some penalty burpees.

The Workout:

Cinderblock DORA:100 – WWIII200 – Ground Pounders 300 – Curls 4 Girls400 – Chest Press

Mary:

Short Mary to finish it out.

Announcements:

Travis Manion WOD, Q’em All Challenge, AO Commitment, and Triple Ruck Challenge

T-Claps (Recognition):

Shout out to @Moose @Pikachu and @Six Inch for putting in 5mile EC before that workout!

@lube and @choppa for Ruck EC

Prayer:

PAX Illness, Grace, and Thankfulness

Monkey Holds. (WTH?!)

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FNG:  Nope

WU- burpeee penalty for switchboard being late. OYO: Michael Phelps, overhead claps. GM’s in cadence, squat hold, hamstring stretch. Mosey around building.

ME:

Irkin walks on water barrier every third. Total reps five. Dirkin Walks with a merkin every three barriers. Bear crawl, the rest of the way.

Cindy Dora:

Round 1- Cinderblock exercises for round one: curls, triceps, World War III. Stationary partner exercises: plank hold, squat hold, LBC

Round 2 – Cinderblock exercises: Overhead press, 25 reps

Stationary Exercise: Monkey holds. (Courtesy of 6 inch) , Calf raises, Merkins

Mary: American hammers with a cinderblock, HTM Slow count to 15, 10. Toe touches.

Announcements: 3 Alarm may get out to AGS this Sunday. Q’em all challenge.

T-claps: Switchboard getting out to post

Prayer: Switchboard looking for work and starting a new AI career.

DORAAROD

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FNGs: None

Warm Up:

  • SSH IC
  • Good Mornings
  • Stretching

The Workout:

A variant of a common DORA but instead of the team trying to hit a target number of reps, it was AMRAP style for 12 minutes per exercise. We had three PAX so two did the exercise while the third lapped the parking lot and then switched in for one who was working out and the rotation continued for 12 minutes x 3 sets. Total number combined reps were tallied.

  • Merkins = 355
  • Squats = 580
  • WW1s = 378

Mary: None

Announcements: Q’em All Challenge

T-Claps: Everyone who showed up in the rain and put in work.

Prayer: Various

Monkey Humpers and Bear Squares

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FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:

Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.

7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between

Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a

Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations

Noice Ordinance Choppa Q

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FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

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FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags!  Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.