First Tea Time Murph since they closed the playgrounds back in March.
FNGs: None
Warm Up: Run One Mile
The Workout: Condensed murph workout since it has been so long. We plan to ramp back to full workout over the next few weeks.
60 Pull-ups
100 Merkins
200 Squats
Mary: Run one Mile
Announcements: None
Prayer: Gratitude
Norm Strikes Back! There was no letting up the day after week 2 of the Iron Pax challenge and the day before the 9/11 star climb. Accelerate or get left behind!
6 HIM got after it Disney-style and it was YHC’s distinct honor to lead part 2 of my 2 year anniversary Q. > Part 3 is coming tomorrow at The Nest!
FNGs: None
Warm Up:
Mosey around the lot
SSH x 20 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 Fwd IC/ x 10 Rev IC
Overhead Claps x 15 IC
Seal Claps x 15 IC
Windmills x 15 IC
Good Mornings x 10 IC
The Workout:
Once we were sufficiently warmed up, we engaged in an Indian run en route to the big parking lot where we circled up and instructions were given.
Although YHC does not personally subscribe to the Big Bang Theory (nor ever watched the show), a whole different type of Big Bang was introduced.
Here’s how it worked: the default starting position in the circle was the plank and prior to starting the first round, we kicked it off with 15 Merkins. Each round consisted of a number of lunge walk steps followed by and exercise with the same number of reps. Bear crawl back to the starting position, do 6 Turkish Get Ups (3 each side), and return to plank position to wait for the six and start the next round.
Round 1: 10 steps/ 10 reps – burpees
Round 2: 20 steps/ 20 reps – WW2’s (IC)
Round 3: 30 steps/ 30 reps – squats
Round 4: 40 steps/ 40 reps – LBC’s
Rinse & Repeat back down the pyramid > 30, 20, 10
Winded from the beatdown, the PAX proceeded to Indian run back to the SP for some stretching and MARY…
Mary:
Low Slow Flutter x 10 IC
American Hammers x 10 IC
Homer to Marge x 10 IC
H2M – right leg up x 10 IC
H2M – left leg up x 10 IC
Have a Nice Day!
Announcements:
See Slack & FB
T-Claps (Recognition):
3 PAX came out for EC – great work!
Prayer:
Healing for our nation; police; first responders & military
5 for some ab work and hill repeats. Thanks for the strong effort, men!
FNGs: None
Warm Up: Lap, SSH, Burpees, Merkins, Windmills, Imperial Walkers, Hill Billies
The Workout: Grabbed rock from rock pile and headed to traffic circle at the top of Library Hill.
Round 1: 50 LBCs in cadence, 50 mountain climbers in cadence, jog to pool area at the bottom of library hill, 1 minute plank hold, back to the top.
Round 2: WWII in cadence x 30 with rock, Freddie Mercury in cadence with rock, jog to pool area at the bottom of library hill, plank shoulder taps, back to the top.
Round 3: American Hammers x 30 in cadence with rock, heel taps x 30, jog to pool area at the bottom of library hill, homer to marge x 45 in cadence, back to the top.
Round 4: 6 inch leg hold, 120 seconds
Mary: 10 burpees OYO
Announcements: Mulching
T-Claps (Recognition): BRR and vBRR runners this past weekend.
Prayer: Nemo and his family, YHCs father-in-law and grandmother.
FNGs: None
Warm Up: SSH I/C 20 (half double time), Daisy Pickers I/C 10, Windmills I/C 10, Sir Fazio Arm Circles I/C 10 forward 10 back. Shoulder Stretch (front and back) Micheal Phelps I/C 10, 5 Burpees OYO.
The Workout: 12 PAX broke into groups of 3. Excercises per round were: #1 Merkins (Wide,Standard,Military,Diamond,Derkins) all on rocks and as many reps as Group #2 cadence would allow. #2 various abs exercises but drove the cadence, #3 Pull-ups (Wide, Standard, Narrow, Chin ups) 5 rounds completed. Partner up and did shoulder exercises. 1 partner ran across field and back as other person did (Arnold Press, Heavy Pants, Front Raise, Iso Arnold Press)
Mary: Boat/Canoe, Leg Climb, Touch the Sky,Freddie Mercury, Oblique V-ups.
Announcements: Mulch at bass lake,Prison Yard at 5am (bring a head lamp),Flo Joe M looking for a full-time or PT Job,
T-Claps (Recognition):
Prayer: Kids lost in JOCO from flooding. Several unspoken
FNGs: None
Warm Up: joined Fram and the Mutiny PAX for SSH, daisy pickers, Windmills, static stretching, Sir Fazio Arm Circles, Michael Phelps & 5 Burpees OYO.
The Workout: Moved to the shelter for the following exercise, grouped in three, mostly 10 count or 10 count cadence, rinse and repeat before moving on to next set of exercises.
Set 1: KB swings, Triceps, Upright row
Set 2: Lawn mowers, rut-rows, bus-drivers
Set 3: Plank front arm raises, single arm thrusters, Step Ups (alternating L/R)
Set 4: one arm Swings, halos, trunk twists
Set 5: From our 6: Nipplers, six inches, straight arm OH curl….Mosey to the wall and learned a new version of straight arm OH curl (most excellent)
Cranked out 22 merkins in honor of suicide awareness with Veterans.
Mary: Joined Fram on the tennis courts. leg climbs, scissor kicks, knee ups, lots of great core work (memories of P90X)….really great stuff
Announcements: Greenwood challenge #3 this week (iron PAX); Mulch at Bass Lake; Litter clean up in FV on Sat am (check Slack/FB).
T-Claps (Recognition): BRR and VBRR runners
Prayer: Unspoken; PAX traveling; PAX and spouse looking for work; Military; First Responders; Leaders
Honor to lead – thank you Billy for joining me in the gloom. Honor to lead. -Dauber
FNGs: None
Virtual BRR Runners: None
Real BRR Runners: 6
EC: Emeril, Midget4Life, Goldilocks
Warm Up: 1/2 mile jog with stops for Good Mornings, Hillbillies, SSH.
The Workout:
On the ramp. 4’s – Step-ups/Burpees. To the top perform step-ups. Back to the bottom 1 burpee. Repeat decreasing step-ups and increasing burpees.
Back portion of Ting – 7’s – Merkins/LBC’s – Dumpster to Tennis Courts
Tennis Courts side of Ting. 4’s – Absolutions/Dips(in cadence) – Tennis Courts to Guard Rail
BBall Court to bottom of ramp – 7’s – Merkins/LBC’s
Mary: Stretched
Announcements: Sign up for mulch and form a real BRR team next year. Lots of fun and gives you a training goal.
T-Claps (Recognition): @pablo and @snap for completing all the 4’s and 7’s.
Prayer: For the Virtual BRR guys that were too sore/tired to join us for the workout today.
Where’d everybody go? It was a light U-turn on Saturday as most of F3 Southwake was engaged in a BRR of some sort, either in person or virtual. McNugget and Alpine rolled into make it a trio or runners this am. After a brief warm up consisting of good mornings, daisy pickers, SSH and some hammy stretching the trio set out for a short jaunt.
Unfortunately no showings today of the dynamic duo from a few weeks ago including Lipstick’s dump darling. Just a few dudes grabbing some miles. PAX stayed relatively together with the group picking up YHC a few times along the way. We did have a fly by from Bernie a few times along the path.
Rolled back into the parking lot for some stretching and second F at Panera.
Announcements: mulch sign up; Prayers: BRR team safety
4 HIM decided to join YHC on a special 9/11 tribute workout that involve TRX bands. It was another schweaty morning and the park was full of walkers while we got swole. On this day, always remember those that perished and the hero’s that sacrificed their lives for others.
The Workout:
2001m run (1.25 mile)
During run stopped 4 times
Good Mornings
Windmills
Imperial Walkers/Hillbillies
Merkins
TRX
9 exercises 11 reps
Bi’s
Tri’s
Pikes
Squat jumps
Flys
High row
Low row
Merkin crunch
Twist pulls
Rinse and Repeat
110 lunge walking steps
Mary:
9×11
Pretzels
H2M
Leg lifts
Shoulder taps
Pickle pounders
Freddy Mercuries
6 inch hold 11 Ct x 4
LBC’s
Twin Tower lifts aka Heels to Heaven
Announcements:
BRR happening now, no mulch this weekend
Prayer:
BRR runners, 9/11 remembrance and families
Great work guys! TRX is no joke. Always a pleasure to lead.
BS out!
FNGs: Nope.
Warm Up:
Quick lap around the lower parking date
Circle up for the following
Side Straddle Hop
Side lunges
Bat Wing with Randies
Forward Fazio Arm Circles
Backword Fazio Arm Circles
Seal Claps
Overhead Claps
Randies
The Workout:
A pyramid that took to long
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Ballistic Curls
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
5/5 360
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20/20 Uppercuts
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
15/15 Lever Rows
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
5/5 One Arm Chop
20 Tricep Extension
3 Mace Modified Man O Makers (Push Up on Bell, Row, Plank Raise)
20 Tricep Extension
Mary:
Ran out of time
Announcements:
BRR
Mulch sign up. Please finish it this week
T-Claps (Recognition):
Prayer:
All BRR participants
PAX: Pots, Wallaby, Fanny Pack, Bondo, Sprinkler, Snap
FNGs: None
Warm Up:
Mosey over to the opposite side parking lot for some butt kicker, high knees, karaoke, good mornings, windmills, daisy pickers, Fazio arms circles, and side straddle hops
The Workout:
Mosey over the PIT for a round of 7s: Absolutions on one side and Mountain Climbers on the other
Mosey over to the rock pile for strong, slow counts of Ground Pounders, Curls for the Girls, Tricep Extensions, Super Wonderbras, plank presses, rock merkins, rock situps, and probably a few others I can’t remember
Mosey over to the bar for some reverse Merkin pullups and then over to the playground for some pullups (because we can!) 5 pullups/5 Merkins, 4 pullups/4 Merkins all the way down to one OYO.
Then we took the long way home for Mary pushing the pace as much as we wanted.
Mary:
Freddy mercury, WWIs, WWIIs, side planks, and then to avoid being considered BRR friendly we threw in 5 burpees OYO at the end.
Announcements: BRR this weekend, had some HIM volunteer for mulching on the spot
T-Claps (Recognition): Wallaby will be a working man on Monday! Prayers for his new employment
Prayer: Wallaby, safety and good times at BRR this weekend, Tetanus recovery from injury