Who’s says you can’t use a bike at a boot camp workout… A Timekeeper, is a Timekeeper

/in /by

FNGs: Candy Corn (Heath Thomann. Originally from Iowa and raised on a Farm… get it??? Candy name from a Farm that grew corn??? and it’s October??? Nice call Gump)

Warm Up:

  • SSH, Good Mornings, Arm Circles, Seal Claps, Overhead Claps, Merkins and Michael Phelps

The Workout:

  • Lined up our coupons next to the horseshoe pits
  • Bike in highest gear was Timekeeper as each of us rode through the tall, wet grass down to the pond and back
  • Rotated through the following exercises:
    • Squats with Cancun’s stinky Ruck Pack
    • Curls for the Girls with kettle bell
    • Triceps extension with kettle bell
    • Ruh Rows with kettle bell
    • Picking up and slamming down medicine ball
    • Bench press heavy piece of metal that John Deere brought
    • Merkins
  • Rinse and repeat
  • Return to tennis courts for Mary

Mary:

  • LBCs
  • Some well-deserved and needed stretching lead by Cancun

Announcements:

  • CSAUP this Saturday
  • Skid Mark’s NYC Marathon fundraiser at PYRC from 6:00 to 8:00 PM on Saturday 10/23
  • Long Arse Run on Sunday 10/24

T-Claps (Recognition):
Prayer:

  • More praises than request… Cancun’s Wife’s job and its new challenges and the fact that John Deere has been married for many, many Dog Years.

This Is A Family Park

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7 pax posted for no running weight based Thunder. Pax brought their kettlebells and Pikachu provided the trap bar for 115 lbs of deadlifts. YHC’s marathon playlist had some music with questionable lyrics for the park.

FNGs: None
Warm Up: Fazio Arm circles, ankle circles, Good evenings
The Workout: Tabata style 45 second on, 15 seconds rest. 3 sets of each group. Pax rotated for deadlifts for 45 seconds
1st group: Cleans, Swings, merkins
2nd group: Clean & press, Snatch, Jump Squats
3rd group: Clean & Jerk, Snatch w/ reverse lunge, Burpee
Mary: Stretching
Announcements: Brut CSAUP, Long Ass Run October 24
T-Claps (Recognition):
Prayer: Church member with Pikachu lost life to COVID

Warm and Moist

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The tennis courts were nice and warm even after the rain poured before our workout.

Warm Up:  Side Straddle Hops, Cotton pickers, Good Morning, L+R overhead stretch, fazio arm circles
The Workout:

Playground:

5 sets,  25% of the Murph:

5 pull ups

10 merkins

15 squats

Jog to rock pule:

5 sets of five exercises:  8-15 reps

curls

triceps presses

lunges

upright rows

shoulder press

ground pounders

In-between sets:  crab walk, jog, lunges to end of parking lot

Jog to pavilion:

Dips

One leg Step ups

Dirkins

Mary:  Took turns calling mary exercises

Announcements:  none

Prayer:  Gratitude and Peace

Thunder: Ultimate on Pitch at Womble

/in /by

FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way.  Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter Parker’s…
Mary:  Time ran out
Announcements:  Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have Q…please come out and support
T-Claps (Recognition): Beerpressure got his cleats hung up…speedy recovery; Pikachu and Breach were UNSTOPPABLE!  Awesome plays men.
Prayer:  Injured PAX; Family traveling; boy with kidney disease; Unspoken.  YHC took us out.

Honored to lead.  Great work in the sun and humidity. – Dauber

Zoinks and Jinkies!

/in /by

FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.

Cool Breeze

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Luckily, cloud cover brought some wind at the same time we started the workout.

FNGs:  None

Warm Up:  Side straddle hops, Cotton pickers, L+R overhead stretch, fazio arm circles

The Workout:

Jog to rock pule:

4 sets of five exercises:  8 increasing to 25 reps

curls

triceps presses

Squats

upright rows

shoulder press

3 sets of five exercises:  10 – 15 reps

Merkins

Chest press

Ground Pounders

Double merkin burbies

Bus Drivers

Jog to the pavilion

3 sets of three exercises:  10 reps

One leg step-ups

Dips

Irkins

Mary:  Each of us took two cycles of calling Mary exercises

Prayer:  Gratitude

A log, kettle bell, rucksack, tire, and another log walk into a bar….

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PAX: Woody, Dusty, John Deer, Pikachu, Kubota, Orca, RAMS, Cancun.

FNGs: None

Warm Up: RAM saved my butt by taking PAX through some life saving warm-ups before I arrived.
The Workout: A workout so terrifying that Chuck Norris checks for it under his bed every night.

Set up the toys in a row with a pax at each. Log #2 was pulled for a Hobbits Tale (there and back again) as a timer. When Log #2 left the station the pax started working. When the log got back the pax would stop and shift to the left to the next toy or plank, mountain climber, or murcan. I stole this idea from Pikachu when he did it at Possum Trot because theft is the greatest form of flattery.

Round 1 and 2:
Tire- toe taps
KB- swings
Ruck- Deadlift
Log 1- shoulder presses shifting from each shoulder.
Log 2- pull down and back

PAX without a toy held plank for round 1 and mountain climbers for round 2.

Round 3, 4.
Tire- John Cusack
KB- Romanian Deadlift
Ruck- Ground Pounder
Log 1- side to side hops over log
Log 2- log flips. Down and back.

PAX without a toy did Murcan’s. Added in Imperial walkers and LBCs before PAX started the next exercise.

Mary: Mary was quite contrary because we did LBC’s during the workout.
Announcements: SW Picnic on the 26th. Q-Swap with CarPex.
T-Claps (Recognition): John Deer for really trying to follow instructions and Pikachu for really trying to lift a spare tire over his head. Joking aside it was great to work hard with all these men and an honor to lead.
Prayer: Various injuries with different with PAX.

Back to Old School Workout

/in , /by

FNGs:  Orca (Mike Pellicci)

Warm Up:  With the help of FoulBall:  side saddle hops, cherry pickers, good evenings, fazio arm circles

The Workout:

Rock pile:  5 rounds of 15, 12 and 10 reps of:  Curls, triceps extensions, squats, upright rows and shoulder press.

Run to ten poles, doing 1 increasing to 10 merkins at each pole.

Dice game with a round of each pax rolling and leading with 10 reps of:

  1. Double Merkin Burpees
  2. Diamond Merkins
  3. Balls to the Wall
  4. Shoulder Taps
  5. People’s Chair
  6. One leg step ups
  7. Lunges
  8. Dips
  9. LBC’s
  10. Mountain Climbers
  11. Plank Hold

Mary:  a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps

Announcements:  Picnic, others

Prayer:   Peace and happiness

The Ultimate Dodge Job

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FNGs: None
Warm Up: Mosey to the “PIT”
The Workout: Ultimate Frisbee with a Dodge Ball twist.  A nice 3 on 4 game of Ultimate was interrupted by the occasional Dodge Ball thrown by two injured Sad Clowns (LipSync and John Deere).  Don’t worry, we participated in the scoring and change of possession exercises.
Mary: None
Announcements: Refer to Slack
T-Claps (Recognition): None
Prayer: Forceps Best Friend’s father (Walter) that is going into Hospice Care, Cancun’s second Dad (Buster) who is in the hospital and Kubota’s friend’s (John) wife who is in the hospital

Birthday Q 5/10

/in /by

FNGs:

Still nope
Warm Up:

SSH, spinal rotation, daisy pickers, staggered hinge , sir fazio forward/backward- all 10x IC
The Workout:

Mosey over to the middle parking lot

Grab a rock – bearly curling across the entire parking lot

10x IC curls for the girls, rurow, overhead press at end. Plus some bonus 5x burpees amidst the rock rotation.

Bearly curling back, repeato rock exercises plus burpees.

Mosey to the playground – 2x10x pull up sets with LBCs and low slow flutters after each x10 IC

Mosey to the amphitheater – 10x preachers chair and BTTW down the line

Mosey to the white fence for typewriters – 3x derkins, shuffle, 3x derkins, go up a wrung, 4x derkins, shuffle, 4x derkins, up a wrung 5x derkins, shuffle 5x derkins

Mosey to the tennis court – crab walk suicides
Mary:

Mary around the horn x10 IC
Announcements:

Upcoming 5ks, picnic at Harris Lake on June 26th

Prayer:

Skidmark and family