In FNGs: none
Warm Up: SSH, good morning, sir fozzy, R over L, five Burpee’s
The Workout: Taking turns caring the atlas ball (75 pounds) to and from. All others repeated rotating exercise with the kettle bell. Lawnmower, tricep extension, curls for the girls, clean and press, ground pounders, wonder bras
Mary: some core work
Announcements: Upcoming Ted talk. Encouraging others to volunteer to do a Ted talk.
Prayer: all spoken and unspoken
EC: Full House and Mr. Terrific
FNGs: n/a
Warm Up: Exploring the school grounds, then mosey around the track with butt kicks, high knees, karaokes and A Skips. Grab some fence for leg swings, donkey kicks and tiger claws
The Workout: 6 PAX climbed went up and down the ladder of repeats around the track with a slight twist. When the first person finishes, he grabs the light at the finish line and runs back to the six. All PAX turn around and run with the carrier of the light. When the PAX reach the six, jog to the finish line.
400meter – 800meter – 1,200meter – 1,600 meter and then back down. 1,200 meter, 800 meter, 400 meter. Rest was only jogging from the stopping point to the start line, typically between 100-200 meters, which is not a lot of rest! Total of 4 miles doing repeats.
Cupid ran the first 400m super fast and McNugget finished the last 400 meter out in front.
Mary: Cool down with a lap around the track
Announcements:
T-Claps (Recognition):
Prayer: Cupid taking on a new role at work. McNugget’s job hunt
YHC took took the lead as the conductor of the pain train at Disney during this fine Gloom… Temps perfect at the start. Dahmer and YHC took off at 0505 for EC, true to fashion Nemo pulling in at 0507 and on the chase. Circled back to find 5 others ready to get their tickets punched.
FNGs: Nope
Warm Up: Quick mosey around the lot. SSH x30 IC. OHC x10, Good morning x10 IC, Leaning forward OHC x10, Seal Claps x10, Sir Fazio F/B x10, Pax Hold arms for 10 count’s x4, SSH x20 Smurf Jacks x10, SSH x10, Michael Phelps. LETS GO
The Workout:
Short mosey down to the bottom of the parking lot entrance. All aboard the pain train…
Bottom of the hill 10 BBSU’s, halfway up the hill 25 merkins return to BBSU’s x10. All the way up the hill to through the flag 25 merkins, back down BBSU’s x10, Halfway x25 merkins return and 10 BBSU’s plank hold for the 6 to finish. 25 Should taps IC.
Indian Run to our next stop. Line diversion into the smaller lot by the ball fields and find some curb. Together Fast Feet Step-Ups for 30 seconds. Recover. 10 Military Erkins on the curb. Repeato, back to the Indian Run.
Continue to the bottom of the stairs below the trailer classrooms. Diamond Merkin 11’s at the bottom and top- up the stairs to the left, down on the right.
Mosey back to the flag with time for Mary…
Mary:
Reverse LBC’s x20, Box Cutters x20, LBC’s x20, Freddy Mercury x20, Homer to Marge x10, LL/RL x10, Pickle Pounders x20
Announcements: Dahmer’s Ted Talk (+ recording) and the opportunity to jump into the agenda going forward.
T-Claps (Recognition): Nemo for being our 6th today. He shared his starting point (memorial day Murph) his ups and downs and his continued appreciation of accountability! Thank you for stepping up today Nemo!!
Prayer: POTS’ Mother and her COPD, Unspoken, YHC took us out
FNGs: Fumunga (YHC), Gump, Doogie, Dusty, Kubota, Pikachu, LipSync, Dauber, Wallaby
FNGs: None
Warm Up: PAX Selected their (wet) Coupon to replace the pullups that would of been performed if it wasn’t for those dang kids, and that dog too. Walked ~0.15 miles with the coupon held above their head. Smurf Jacks till Gump showed up to the circle (that was painful). Foozie Arm Circles, Shoulder Stretch (15 count), Peck Stretches
The Workout: The PAXs remained in the circle and proceeded to rotate working those pecks and back. Each set was harder than the last. The YHC also took recommendations to add in Balls to Wall since “why not” from Pikachu.
Mary: 25 of each: In & Outs, Sitting up Freddy Mercuries, Boat Canoes, Alt Reach up and Touches, Slow Large Scissors Kicks, Roll Up V-Ups, Frog Ups, Heel Pulses, American (Freedom) Hammers with our Coupons
Announcements: PAX were encouraged to sign up to Q, Happy early Birthday to Gump, if only this was known before the end of the workout b/c YHC would of included the age # within the workout
T-Claps (Recognition): All the PAX that got stronger throughout the workout
Prayer: In place of taking prayer requests YHC had each PAX list a Thorn and Rose.
Good work men!
FNGs: None
Warm Up: Mosey around outside of tennis court. SSH 15 count I/C, Double time 15 count I/C, Smurf Jacks 15 count I/C. Sir Fozio Arm circles forward and Back, Windmills, Good-mornings, Chest & Back Stretch.
The Workout: 2 groups of three with a cinder block each. 1 PAX run appx 400m around Tennis court, 1 PAX on various exercises on Cinderblock. (Shared Leadership) 1 PAX run up hill and bear crawl facing down the hill. (once explained various audible but undiscernible mumbles.) Running Pax were timers, Rotation was from blocks to hill. Hill to run. Run to blocks. We made 4 cycles through.
Mary: I felt we had been neglecting this portion upon several posts YHC has lead and attended. Conscious decision to give about 10 min to this. I am sore…so definitely been neglected. Exercises: LBC I/C 15 count, Reverse LBC I/C 15 count, Full LBC I/C 15 count (need a better name for this one…maybe tacos or Half V’s). Full ext Boat Canoes I/C 15 count with a 10 count V-up hold at end. Right and Left side Oblique v-ups I/C 15 count with a 10 count hold on last rep. Side arm balance with alternating single arm plank. I/C 10 count.
Announcements: F3 Southwake TED talk from Dahmer. Recording to be shared, watch if you can.
T-Claps (Recognition): Each PAX gave one Praise. (Family, Daughter’s Birthday, God’s Grace, Vacations, New Jobs)
Prayer: Each PAX gave one Prayer. (Travel, Family, Country Divided, getting kids back in school, Health/Medical, Dealing with the Jesters in your life (Pride)
YHC has not been posting as much as I’d like. I could list a plethora of excuses but they’re just that, excuses. The only excuse I needed was an excuse to get out there and when I saw Fanny Pack looking for a Q for TBD this morning I knew that was my opportunity. When the alarm has gone off the first two days of the week and I turned it off to sleep more the only person I was letting down was myself. There was no way I was going to let down a bunch of other men by sleeping in this morning and that’s the push I needed.
Also, no, it’s not too early for Christmas music. Don’t @ me.
FNGs: Not today
Warm Up:
Mosey to the parking lot by the volleyball courts. Circle up for:
SSH x20 IC
Windmill x10 IC
Daisy picker x10 IC
SFAC x10 IC forward and reverse
Imperial Walkers x10 IC
The Workout:
PAX were instructed to grab a rock and line up on the sidewalk. YHC was asked what kind of rock and told PAX to get a mobile sized rock because we’d be carrying it around with us today. We all lined up and began an Indian run with our rocks over towards the far parking lot. Once we arrived YHC did a quick count of parking spots (18) to the next curb with a bush (I really don’t know what these are actually called) and instructed the PAX that we’d be bear crawling and pushing our rocks for the first 9 spaces. Once there we did 15 curls for the girls and continued the next 9 spaces to the curb. There we did 15 triceps extensions. I looked and assumed another 18 spaces but this time we crab walked with the rocks in our laps. After 9 spaces it was 10 bus drivers IC. Crab walk the next 9 spaces and then 10 overhead presses.
Once that parking lot was covered we resumed our Indian run to the tennis court parking lot. Starting at the front we did a similar cycle. We started with 15 goblet squats and then lunge walked with our rocks to the nearest curb with a bush. There we did 10 midget cookie pouches before starting a reverse lunge walk to the next curb with a bush. At our next stop we did 10 American hammers and then duck walked to the next curb. Another 15 goblet squats were called before the PAX were instructed to mosey to the pavilion. Everyone got a temporary reprieve from holding their rocks as we all grabbed a table and ran through two sets of irkins, dirkins, and dips (10 each). After that we picked up our rocks and continued our Indian run back to the other side. Here it was a rinse and repeat of the first trip with wonder bras, ground pounders, curls, and triceps extensions at our stops.
Unfortunately there wasn’t enough time to make it back to the other parking lot so our last Indian run led us back to return the rocks and then up to the courts for Mary.
Mary:
LBC x10 IC
Reverse LBC x10 IC
Knees to the left oblique LBC x10 IC
Knees to the right oblique LBC x10 IC
Box cutters x10 IC
Freddie Mercury x10 IC
Announcements:
Dahmer’s TED talk from last night was recorded and will be made availalbe.
T-Claps (Recognition):
Boo-boo for posting 5 out of his first 7 days with us. Strong work sir!
Dahmer again for taking the time to talk with us all about a difficult subject.
Prayer:
Unspoken
I said it there and I’ll say it here, thank you all for allowing my complacent ass to get out there and lead you all this morning. Hopefully it helps me shake off the cob webs and start posting more. It’s always an honor but today it was that much more.
010000
FNGs: None
Warm Up: 1 lap mosey around clubhouse, SSH I/C 15 count, I/C 2x 15 count, smurf jack I/C 15 count. Daisy pickers, windmills, good mornings, Frankeinstiens.
The Workout: (Grab Bag of coupons) Tire/dumbells/Painsticks, sledge hammer: RD1: 1 PAX run lap around clubhouse as timer. Other PAX pick lower body exercise with coupon. (cycle through everyone) RD2: Tire carry from island to island as timer. Other PAX do only upper body exercise with coupon. Repeat Round one and two.
Mary: LBC, Reverse LBC, Full Range LBC, Scissors
Announcements: Iron Pax done, Mulch done,
T-Claps (Recognition): Each PAX shared a T-Clap. Baby, Kids, Family Health, Pregnant.
Prayer: Each PAX shared a Prayer: Kids, Morning Sickness, Country Divided, Compassion and Son coping with depression and anxiety.
It turns out that thinking about eating ice cream is good motivation for finishing a Murph. Dauber even stopped and bought some after the workout.
FNGs: None
Warm Up: Ran 2 miles
The Workout: Modified version of Murph including kettle bells: Less than 100 Pull-ups, 200 merkins, 300 squats.
Mary: Stretching
Announcements: See post on Facebook and Slack
Prayer: Health and safety
FNGs: none
Warm Up: Started with the usual jog around downtown. Circled up in the parking deck for SSH x15, Hillbillies x10, Imperial Walkers x10, Daisy Pickers x10.
The Workout: No tacos this morning. Instead, PAX got a set of 11s in the parking deck. Squats on the bottom, Murkins on the top. We started out with a bear crawl on the way up but dropped that in favor of a sprint halfway through. After that was completed, we lined up in the bottom parking spaces to leapfrog people’s chair down to the end and leap front balls-to-the-wall at the turn. Back to the parking lot for Mary.
Mary: Mary today was a mix of core and some yoga. Started with 10 more Murkins, 15 LBCs, 15 WWIIs. Pots called out 5 burpees, Nemo had six-inch hold to box cutters and back to six-inch hold. A quick round of yoga with runners and pigeon poses. A few more Mary exercises and we called it a day.
Announcements: Dahmer’s TED talk on combating depression. 9/29 at 8 pm. Also, possible Virtual Holly Springs Half in the future, so keep an ear out for that.
T-Claps (Recognition):
Prayer: Nemo’s sister
FNGs: Nope
Warm Up: Mosey down around roundabout and back to picnic area. SSH (STD/DBL/SMURF) I/C, Sir Fazio arm circles forward 20 I/C, 20 sec reverse I/C. Windmills, Frankenstein’s, Imperial Walkers & Hillbillies.
The Workout: Time Under Tension (TUT) at every ten second interval the weight moved in motion. Always tension on muscle during exercise. PAX partnered up. 4 groups. First Cycle. Group 1 (Curls For Gurls) Group 2 (Squat hold w/press) Group 3 (Tire Squats) Group 4 (Weighted Merkins) Partner 1 does exercise while Partner 2 was I/C @ 60 sec doing SSH or Plank hold. Rotated through the stations. 2nd cycle (Tricep Ext), Tricep Kickbacks, Lawnmowers, Weighted Push-ups. 30 sec I/C with SSH and Plank holds. Short side bear crawls / Long Side moving BTTW. Squat hold for the 6.
Mary: Leg climb and two hand heel taps.
Announcements: None
T-Claps (Recognition): Fonzie & LED EEC and Norm for EC
Prayer: LED Uncle with cancer, two PAX with friends having marriage problems.