Mountain Jacks, Plank Merkins, Squat Jacks and the like…

/in , /by

FNGs: none
Warm Up: mosey, GM’s, SSH IC, DPs IC, Sir Fazio forward/reverse, seal clap, overhead clap, LBCs
The Workout: 4 HIM set out to set up shop behind HT – UTI comments on how the workout isn’t planned…oh you just wait buddy.  PAX gather for pyramid/stack em ups/whatever the hell you call them – 5 merkins at first stop, 10 plank jacks at next, 15 squats, 20 mountain climbers and 25 WWI’s at the last stop.  The MPSMW is born…catchy name!  Between each set, run back to the beginning for 5 start jumps, stopping on the way back to hit each exercise again.  PAX thought it was funny that I kept screwing up the names of each exercise…YHC was up late and no coffee, so a bit off kilter.  Regardless we pressed forward.  After we decided to audible on the pyramid, we hit balls to the wall x 2 with people’s chair in between.
Mary: calf raises, homer to marge, low slow flutter, freddy mercury’s, up, out, together, down to round out with have a nice day to finish.
Announcements: Thanksgiving meal drive for HS food cupboard, HS half marathon
Prayer: UTI’s uncle in hospital with COVID – speedy recovery; injured PAX

“Why are we going over the cemetery?!”

/in /by

FNGs: None
Warm Up: Fanny Pack & I did a 2 mile EC. Nemo ran a solo EC.

SSH, Good mornings, Frankensteins.
The Workout: 5 flights of stairs, 2 sets of incline pull ups & homer to marge.

Ran over to cemetery hill & did 5 hill repeats mixed in with various exercises.
Mary: Did just about everything.
Announcements: Frosty CSAUP, HS Half (see slack for more).
T-Claps (Recognition):
Prayer: Unspoken

11/01/2021

The Ultimate Mutiny

/in /by

18 PAX joined in for some wet frisbee Ultimate!

FNGs: 2 thanks to Yogurt for bring them out @DingSing @GatorPit
Announcements: If you can, volunteer for the upcoming Holly Spring Half
Prayers: Those struggling with COVID, Cancer

Sheepdog- 10/29/21; Tower of Terror

/in /by

Two pax showed up to brave the Tower of Terror.  Glad Kitty Litter showed up. I’m sure I would have been doomed on my own. 
EC: Shredder
Warm Up:

  • Quick  mosey Around the parking lot.
  • SSH x 25 ic
  • SFAC f&b x 10 ic
  • Michael Phelps x 10 ic
  • Frankensteins, x10 ic
  • IW x 10 ic
  • HB x 10 ic
  • Daisy Pickers x 10 ic
  • Willie Mays Hayes x10 ic
  • 2 sets of WC strikes then Wedging x 25 ic

The Workout:

we climbed the Tower of Terror floor by floor and faced whatever that floor had to offer.

  • 16 step-ups to floor 1. 10x Plank Jacks ic, 10x Dips, 10x knee strikes.
  • 16 step-ups to floor 2. R&R
  • 16 step-ups to floor 3. R&R
  • 16 step-ups to floor 4. 10x Erkins, 10x Squats, 10x 2 punch combos.
  • 16 step-ups to floor 5. R&R
  • 16 step-ups to floor 6. R&R
  • 16 step-ups to floor 7. 10x LBCs ic, 10x Star Jumps, 10x 2 punch combos + knee strikes
  • 16 step-ups to floor 8. R&R
  • 16 step-ups to floor 9. R&R

Mary: Nope. Ran out of time.
Prayer: Marriages.

Dude Parked by the Track

/in /by

Beautiful morning with perfect weather.  I ran from home to Tiger Blood and arrived to see no one in the parking lot.  Soon after I received a text from Bobby Boucher saying that he was parked at the track.  So off I moseyed.

PAX: Bernie, Bobby Boucher

FNGs: Zilch

Warm Up:

  • Mosey to track
  • SSH – 25 IC
  • Stationary Lunge Twists
  • Alternating Curtsy Lunges
  •  Leg Swings
  • 0.5 mile jog with 10s stride

The Workout:

Pretty straightforward.  5 x 5:00min intervals at threshold to long interval pace with 3:00 min walk/run recovery

Mary: No core.  Stretching

Announcements:

  • None

T-Claps (Recognition):

  • Bobby Boucher for first interval workout

Prayer:

  • General

Over the hill

/in , /by

FNGs: None

PAX: Bobby Dall, Maybelline, Nemo, Hasselhoff, Wild Turkey, Kosher

EC: Bobby Dall, Maybelline, Nemo, Wild Turkey

I arrived around 5:24 to find only one car in the lot. Hasselhoff stepped out, otherwise all quiet on the western front…

One by one the PAX started to roll in. Nemo emerged from the gloom from his EC, then Bobby Dall. A headlamp rounded the corner and out popped Wild Turkey right around 5:29. Then Maybelline came strolling in right at the 5:30 mark.

Time to get to work! YHC had decided ahead of time that we would keep things moving, but we would avoid THAT hill…

Warm Up: SSH x 25 IC, Good morning x10 IC, Imperial walkers x15 IC, Hillbillies x15 IC, Sir Fazio Arm Circles forward and backward x10 IC

The Workout:

PAX moseyed over to the bank parking lot and did a quick lap around it, stopping by the ATMs. YHC asked the PAX to partner up. Then the fun began:

Making deposits at the bank:

Thang 1: All PAX completed 10 merkins, 15 plank jacks IC, and 15 WW2 together. We then partnered up and ran in opposite directions around the bank. When PAX met up halfway around the building, we stopped and did 10 patty cake merkins. Completed the lap around the building, 10 more patty cake merkins.

Thang 2: Once PAX were back at the starting point, we did 10 wide grip merkins, 15 plank jacks IC, and 15 LBCs IC. Another lap around the bank with 10 patty cake merkins on each side of the bank.

Thang 3: One more round of fun around the bank. PAX completed 10 diamond merkins, 15 plank jacks, and 15 LSF. One more lap around the bank with 10 patty cake merkins on each side.

Riding the rail:

We then moseyed behind the shopping center down to the rail next to Jiffy Lube. We completed 3 rounds of work there with a mosey around the building in between each round.

Round 1: Dips x20, Derkins x10, Erkins x 15

Round 2: Repeato round 1

Round 3: Gave our arms a break. Bulgarian Split Squats x 15 on each side, Prisoner Squat x 15, Monkey Humpers x 15

Rocking it out:

We moseyed back around the building to the rock pile. YHC asked each PAX to grab 2 rocks, then we went over near the wall for the following with the rocks

Round 1: Wonderbras x 15 IC, Shoulder press x 10 IC, Tricep extension x 10 IC. Drop rocks, over to the wall for BTTW and People’s chair x 10 count from each PAX.

Round 2: Curls for the girls x 15IC, Ruh rows x 10 IC, Skullcrushers x 10 IC. Drop rocks, back to the wall for People’s chair and BTTW – again 10 count from each PAX. YHC mentioned doing it backwards and Maybelline proceeded to do some questionable things to that wall….

YHC instructed PAX to return the rocks, then moseyed back over to the parking lot in front of Pet Mania.

Suicides – are we done yet?

YHC lined up the PAX and instructed them to sprint down to a black truck that was a few curb stops down. We’d do exercises at one end, then sprint back, where we’d complete more exercises. We did 3 rounds of this:

Round 1: Sprint down, 10 merkins, sprint back, 10 star jumps

Round 2: Sprint down, 10 squats, sprint back, 10 WW1

Round 3: Sprint down, 10 merkins again (I think?), sprint back, 10 breakdancers with Hoff on the count

Wild Turkey mentioned that this must have been a Woody inspired Q. YHC was happy as I knew I’d have made my co-site Q proud, even if he was down with the warden at Prison Yard this AM…

Mary: Just the tip for Mary and we ran out of time. Homer to Marge x 15 IC. Have a nice day…

Announcements: 3 Alarm 1st and 2nd F tonight, Holly Fest, Warbucks driving meal box collections for HS Food Cupboard – get on this if you haven’t already. See Slack for more details.

T-Claps (Recognition): T-Claps to Bobby Dall, Maybelline, Nemo, and Wild Turkey for getting in some EC.

Prayer: Unspoken, first responders and military. YHC took us out.

EMOM (not eMom)

/in , /by

FNGs: none
Warm Up: Quick jog around the Block™. Circled up for SSH x15, Good Mornings x10, Imperial Walkers x10, Hillbillies x10, Sir Fazio Arm Circles x10F / x10B, Seal Claps x10, Overhead Claps x10.
The Workout: YHC likes to try new things every once in a while. While researching exercises to try, I came across the EMOM concept. EMOM stands for Every Minute On the Minute. (Not to be confused with an eMom, or a mom you meet through online dating. Thanks for explaining Woody, the slide show was a bit much.) So you perform an exercise for, say, 20 reps. If you finish in a minute, you recover for the remainder of the time. I picked an upper body exercise, a lower body exercise and a conditioning exercise. Here’s how it went down (exercises 1 and 2 done with a rock):

Thing 1
Exercise 1: overhead press x20
Exercise 2: reverse lunge x15
Exercise 3: mountain climbers for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.

Quick mosey around the library.

Thing 2
Exercise 1: curls x20
Exercise 2: squats x15
Exercise 3: SSH for 1 minute
Rest for 30 seconds.
Repeat for a total of 4 rounds.

We were running short on time but completed all 8 rounds. Returned rocks and headed back for Mary.
Mary: LBC x10 was all we had time for.
Announcements: Holly Springs Food Cupboard (great work all you HIM who are donating), Holly Fest booth (see slack to sign up for a spot)
T-Claps (Recognition): Stubs for continuing to beat the fartsack as he makes F3 a habit, Warbucks for being Warbucks.
Prayer: Praise for Stubs’s clear MRI, YHC’s MIL

Pyramid Scheme

/in /by

Crisp morning at The Nest, and we have the falcon hut back! We missed it so much we spent the whole time in there. Also it was wet everywhere else.

FNGs: none
Warm Up: merkins, daisy pickers, windmills, ssh, sir fazio arm circles, Frankensteins
The Workout: Start out with a classic 123 Dora with merkins, lbcs, and squats. Runner went around the field. Then went to a pyramid with 5 rounds building them dripping reps (123454321) with irkins, derkins, dips, box jumps, lunges.
Mary: longer Mary with the exercises not limited to abs. Poopeaters, burpees, Freddy mercury’s, LBC, sneaky lunges, people’s chair, honey to Marge exicon.
Announcements: hollyfest
T-Claps (Recognition): all the dudes fit coming out
Prayer: Finkle’s back, Floyd to be responsive to testimony

Ground Pounder – 10/23/21

/in /by

FNGs: none
Warm Up:

  • SSH x 23 ic
  • SFAC x 10 F&B ic
  • Seal Claps to Overhead Claps x 10 ic
  • Hula hoops, clockwise and counterclockwise x 10 ic
  • Merkins TUT x 10 ic down and up

The Workout:

  • Mossied to the rocks. Medium to large rock.
  • Pax did an assortment of exercises including; curls for the girls, overhead tricep extensions, rut-rows, ground pounders, overhead press, and bus-drivers. sharing is caring so we rotated after each exercise.
  • After two times around we dropped to our 6 for rock press, windshield wipers, and rock spanks at which point Gump told Bubba to “spank it like it’s your sister” 🤔.
  • Paused for 5 burpees OYO since Mr. Terrific was about 5 minutes late.
  • Returning the big rocks we mossied to the small rocks pill. Pax grabbed two smaller rocks and hit higher rep curls for the girls, tricep extensions, and arm raises to the front then side. The burn was enjoyable.
  • returning the small rocks we mossied to the playground for step-ups, Diamond-standard Erkins, squats, and single-leg lunges.

Mary:

  • LBC, LSF, Giant Cockroachs, box-cutters, Gump-cutters, jump-lunges, and crab-cakes.

Announcements:

  • HSPD Goggin’s Challenge for Special Olympics is going on now. Join Bacon this weekend if you can.
  • HS food pantry boxes
  • Hollyfest

Prayer:

  • Stubs received a clear MRI on Tuesday. Still no brain cancer!
  • Dauber, family sickness
  • Mr. Terrific, leadership

Sheepdog-10/22/2021

/in /by

FNGs: none

EC:  Maybelline & Shredder

Warm Up: Pax mossied around the parking lot, including stutter steps back and forth on the parking lines. SSH in cadence x 25  SFAC front and back x 10. Seal clap/overhead clap combos in cadence x 20. Frankensteins in cadence x 10. IWs and HBs

The Workout:

we started with a little Build-a-Bear. Bear crawl don’t the parking line for 1 burpee. Back down to 2, etc to 10.

Mossied over to the knee wall and got busy with:

  • staggered squats x 10 each side
  • Merkins, TUT, x10, 2 rounds
  • Squat kicks, over the knee wall x10
  • Erkin set. Pax rotated between Diamond then “hopped” to regular. x10, x15, x25. We added wide grip to up the challenge.
  • 2 punch combos with a front kick, R&L.

Mary: LBC, LSF, and Crab Cakes

Announcements: Holly Fest sign-up, Food Pantry, Beacon’s HSPD Goggins Challenge this weekend

Prayer: unspoken