FNGs: None
Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Mary: LSF IC, Hip Poppers IC, Stretching
Announcements: Breach’s 3-Ruck Challenge
T-Claps (Recognition): None
Prayer: Safe travels to DC for Best In Show’s and Clunkers kids.
FNGs: None
Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.
The Workout:
x5
KB Swings ( 15 )
KB Gobblet squats ( 12 )
KB Clean Press ( 10 )
Burpee jump overs ( 8 )
KB Front raises ( 5 )
400m run
BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)
Mary: none
Announcements: Fund Raiser opportunity currently posted in Mumble chatter page.
T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like 💪👊
Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it.
Its a good day 💪🏽🔥
FNGs: None
3 Bootcampers; 2 Ruckers
Warm Up: Carry coupon to shelter, Good Morning, Arm Circles, WMH
The Workout:
#1 Two Rounds with Coupon (KB or Dumbbell) x 10: Curls, Triceps, Rows, OH Press
#2 : 5 count each exercise. PAX chose exercise that began with their name. We built as we went going through first, middle and last name since we only had 3 PAX.
Exercises: American Hammer Anthony, Bolt 45 (15) Bob (Robert), Halo Hageman, Eric to Marge, Peoples’ Chair Horacio, No (Low) Slow Flutter Neimann, Smurf Jack Jeff, Tricep Thomas, Dip Dudley
#3 Finished with a round of curls, triceps, rows , press w coupon
Mary: Return coupons, GM, Forward Fold
Announcements: Help Dauber’s son move this Saturday.
Prayer: Love and Lead well today men.
FNGs: None
Warm Up:5 min of various
The Workout:
ME: Thang 1
Thang 2: Yoga
Mary: During Yoga
Announcements: Painting, Q-sheet
T-Claps (Recognition):
Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)
FNGs: None
Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,
The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.
Set 1: Curl/Tri/press (3 count on neg/pos)
Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)
Set 3: HTM/WW1/Weighted side plank
Set 4: squirrel squat/lunge hold single arm press
Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press
Mary: We thanked ourselves and someone who’s been frustrating us.
Announcements: WOD, and Beer Ruck
T-Claps (Recognition):
Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken
FNGs: none
Warm Up: side straddle hop, imperial walkers, hillbillies, merkins, frankensteins, prisoner squats, sir fazio arm circles, seal claps
The Workout:
PAX did a short Indian run to the opposite parking lot. Workout was suicides to the trees in the median. 1st Stop = 10 star jumps, return home, 2nd stop = 20 merkins, return home, 3rd stop = 30 star jumps, return home, 4th stop = 40 merkins. Return home. Work your way back down at 5th, 6th and 7th tree returning home each time.
Mosey to amphitheater for some dips, step ups and erkins then continue on to rock pile.
Medium rock for some All about the Benjamins. 25 curls for the girls, 25 lunges, 25 squats, 25 lunges, 25 overhead press, 25 lunges, 25 chest press followed by 20 skull crushers and 20 ruh rohs.
Trade rocks for some handheld size and perform static lateral and front raises as well as some static curls for the girls.
Popcorn Mary around the circle for 11 total exercises (Sorry Kosher!)
Announcements: Several on track for a 5 pack this week.
T-Claps (Recognition): Good work to those putting in the effort for the 5 pack
Prayer: Captain Kangaroo F3 Raleigh passed away. Koshers dad undergoing surgery. Bobby Bouchers family.
FNGs:
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead.
We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.
Mary: Popcorn Mary
Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.
T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!
Prayer: Best In Show had an unspoken, reaching out to a friend
FNGs: Nil
Warm Up:
Side Straddle Hop
Windmills
Daisy Pickers
Frankensteins
Imperial Walkers
Sir Fazio Arm Circles
The Workout:
Reindeer Run (Indian Run) the long way around the main fields with our destination set at the rock pile. Grab a medium size rock and carry it back to the smaller picnic shelter.
We performed the 12 Days of Christmas workout just as the song intended. YHC figured out the bluetooth speaker this time and had some free Spotify playlist at the ready. Apparently “Pop Christmas” isn’t just Christmas songs, so we had quite the variety as well as some mumblechatter about various prescription drugs and their side effects brought on by the ads.
12 Days of Christmas Workout:
1 Lap around the Tennis Court
2 Monkey Humpers
3 French High Knees (Ea. Leg)
4 Calling Curls for the Girls
5 Golden Ground Pounders
6 Geese a Laying Leg Lifts
7 Swans a Squatting
8 Maids a Merkins
9 Ladies Break Dancing (Bears) (I.C.)
10 Lords a Lunging (Ea. Leg)
11 Pickle’s Pounding (I.C.)
12 Drummer’s Driving Buses (I.C.)
Mary:
A lot of Mary mixed in with the workout, due to time constraints, we did a bit of stretching and closed it out.
Announcements:
Be safe with upcoming Holidays and travel
Prayer:
Pray for patience and being an example for those around us. Holidays can bring us together with family we may not always get along with, but give strength and patience to the HIM we want to be.
FNGs: None
Warm Up: Halloween monster imitation, clapping, flower picking
The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.
Format was as follows:
45 sec to AMRAP the given exercise, count your reps
45 sec of ‘active recovery’ exercise
Unlimited time to double your round one reps (hence ‘double down’)
Squat hold until all PAX are finished
Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats
Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.
PAX rotated stations after the completion of each round
Announcements: Xmas party, Even-The-Odds
Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care
@brexit has a job interview today
leading our families well during a season that can lead to selfishness and ‘the wants’
FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills
The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.
Following the warmup, each PAX was given two bricks to care for for the remainder of the workout.
PAX cusacked from the parking lot to the near corner of the soccer field track.
PAX then bear crawled with their bricks to the first field light pole.
PAX Traveled with arms at 90 deg in front to the next light pole
PAX bear crawled to the mid-point of the far parking lot
Cusack to the next corner of the field
Bear Crawl to the next light pole
90 deg carry to the picnic shelter
Cusack to the flag
Mary: None
Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember.