Nutcracker 2/3/26 Legs
Warm up – SSH and the usual
Main event – leg swings 25 x 2; front/back and side/side
Main event – wall sits, squats, reverse lunges
Wheelbarrows. Two PAX wheelbarrow while third PAX lunge walks
Mary
5 sets of Nut(s)Cracked
FNG: None
Warm UP: SSH I/C 40, GM, WMH squat and plank hold for Mission and core values ( 5 burpee penalty enforced)
thang one: grab flag mosey to football field behind school and plant flag in middle of field. Starting at one end, stopping in the middle and the other end stack them absolutions and Burpee‘s stacked up to nine reps.
Thang 2: Grab flag mosey back to front of school. Peoples chair and balls to the wall. Each person gave a 10 count, Second round 20 count, third round 30 count, fourth round 20 count, fifth round 10 count. Smoked.
Mary: Jane Fonda, oblique v-up, Star v-ups, Superman’s, humble Cross.
Praise: gratitude for all in life
Prayer: Unspoken
Cracked Nuts and Small Rocks
FNGs: King Pin!
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
- Bear Crawl with Ascending Merkins
- Lung Walk with Ascending Squats
- Rinse and repeat x3
- Box Jumps x10
- WW1s x10
- Heel Raises IC x20
- Rinse and Repeat x3
- 3 rounds of Rutrows, Curls Fu Du Gurls, Tris, Ground Pounders, and Wonderbras with rocks*
Mary: Low Slow Flutter IC, Homer-to-Marge IC, LCBs IC, and stretching
Announcements: Q-em All Challenge
T-Claps (Recognition): None
Prayer: Common
*The term rocks is used generously as they were not much bigger than a man’s fist. The attendees were encouraged to visit Possum Trot to experience some actual rocks…
Frozen Balls
FNGs:none
Warm Up: ssh, willy mays hays, mtn climbers, sir fazio arm circles
The Workout:
PAX moseyed around the side of Oakview to find a wall. Each PAX performed 5 wall balls while everyone else held a standard plank. We lined up on the wall for a 10 count from each PAX while passing 20lb ball back and forth
Moved over to the track for 4 rounds of 20 merkins, 30 squats and 20 wwi. After each round we ran a lap.
Moseyed to basketball court for a round of 10 slam balls while PAX held a plank.
Mary: Finished off with several rounds of core and stretching .
Announcements:none
T-Claps (Recognition): none
Prayer: prayers for RogerRoger who had throat surgery
Discovering The Nutcracker
FNGs: None
Warm Up: Goodmornings, Daisy Pickers, Arm Circles, Seal claps, Overhead claps.
The Workout:
Pyramid Workout. Walk up then back down.
2 burpees
4 jump squats
6 merkins
8 LBCs
10 leg raises
12 Lunges
14 calf raises
Mosey
Mary: Stretching
Announcements: Regional challenges
Prayer: Injured Pax and Pax Traveling
It’s Not Cold
Pledge of Allegiance
Warm Up: 50 side straddle hop by the flag; mosey to U.S. map for 25 mountain climbers (2x); dynamic leg warmup: 25 leg swings front-to-back, 25 leg swings left-to-right (2x)
The Workout: Balls to the wall for 10 count x 3 (3x); wall sits for 10 count x 3 (3x)
Track: high knees for 100 feet; walking lunges for 200 feet
Wheelbarrows: two wheelbarrow while the other broad jumps; rotate positions every 50 feet; standing squat for almost 2 minutes
Ledges: Step-ups (25); squats from heels (25); squats from heels (25); three sets each
Mary: Homer to Marge with feet on ledge; popcorn Mary
Announcements: None
T-Claps (Recognition): Great job beating the fart sack on this “cold” morning LOL
Prayer: Friend’s father in hospital; Gratitude for every day and the many blessings we live.
Circles and balls at the Nut
10 PAX for some track work and a little game of knock out.
Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers
Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)
Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps
Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed
Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders
That’s for letting me lead.
BS Out!
Boulders, BOMBS, and Brony at The Nut
PAX: Peak Week, Moby, Blue Hen, Flanagan, Tetanus, Best in Show, Roger Roger, Deadbolt, Cornholio, Brony (Q)
Warm Up: Lap around the front parking lot, followed by:
- SSH x 20
- Imperial Walkers x 10 + Hillbillies x 10
- Mountain Climbers x 20
- Moroccan Night Clubs x 20
- Good Mornings x 20
The Workout:
Select a medium rock. PAX circled up with their rock, performed sequence of exercises, left the rock in the spot, then rotated around the various rocks clockwise. Exercises included:
- Curls FTG
- Tricep Ext
- Bus Driver
- Ruh Rows
PAX carried their rocks on an Indian Run from bus lot to/around the track. Finishing at the basketball court.
Next up, BOMBS away. PAX lined up at the end of the driveway with 5 pain stations at increasing distance (Roughly 10 yds apart), ending at the driveway gate. PAX picked a partner for this phase. Partner 1 remained at the starting point doing various rock exercises while Partner 2 ran to spot to perform an exercise, then ran back to switch off.
- Station 1: 10 Burpees
- Station 2: 20 Overhead Press (bring your rock)
- Station 3: 30 Merkins
- Station 4: 40 Big Boy Situps (aka WWIIs)
- Station 5: 50 Squats
Mosey back to bus lot rock pile to deposit the coupons.
Mary:
Quick round of Preacher Chair + BTTW in descending cadence count, 20x, 10x, 5x.
- Preachers Chair, 20x IC
- BTTW, 20x IC
- Preachers Chair, 10x IC
- BTTW, 10x IC
- Preachers Chair, 5x IC
- BTTW, 5x IC
Announcements: Recapped remaining workouts for the week.
T-Claps (Recognition): Deadbolt’s son is graduating from Coast Guard boot camp Friday!
Prayer: Continued prayers for recovery and family support; injured neighborhood child.
Oldie but Goodie
6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.
Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers
Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.
11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.
Indian run back to base
3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s
Great to see so old faces at this AO. Good push today fellas.
BS Out!
Cheddar Shredder
FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.
Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.
Finished with some partner bear crawls and get ups.
Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken