Kettlebell Boot Camp

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Five men got stronger at TBD.  Excellent work gentlemen!

FNGs: Nay
Warm Up: SSH, daisy pickers, arm circles, seal claps, merkins.

The Workout: Partner up.  Each partner group has a kettlebell and a coupon (rock).  Mosey to the Ivan parking lot.

Greta 1-2-3.  Partner teams complete 100 squat-to-press with kettlebell, 200 one-arm kettlebell curls, 300 kettlebell sit ups.  While partner 1 does the work partner 2 takes the coupon for a run around the parking lot, leaving the coupon at the half-way point for partner 2 to pickup during the next lap.

Animal walk: bear crawl three parking lot spaces, 5 merkins done together; crab walk three spaces, 5 merkins done together; duck walk three spaces, 5 merkins done together.

Return the coupons and head to the picnic tables for irkins, derkins and dips X 15 each.

Mary: Mosey to the tennis courts for a plank-o-rama including plank jacks X 15, mountain climbers X 15, Rocky Balboas X 15, Homer-to-Marge (on Snap’s down AND up) X 15, Freddie Mercurys X 25.

Announcements: Use the Q sheet

Prayer: Words of wisdom shared by YHC about distinguishing what is urgent from what is important.  Busy lives often drive us to focus on what is urgent, but doing so without careful attention will cause us to miss what’s important – and it’s often the case that the urgent issues, in the long run, aren’t all that important.  F3 is my opportunity each morning to focus on what is important.  Circled up for Grace and Gratitude – thanks given by all PAX for family, F3, the opportunity to exercise the mind and body each morning.

Thanks for the opportunity to lead.  Aye!

Not Much Talk But A Lot Of Sweat!

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FNGs:NONE

EC:Aquaman, Dahmer, Katniss
Warm Up:1 lap around soccer field with a stop at the halfway point for some SSH X 15 and Daisy Pickers X 10. Continue back to tennis courts for some Fazio Arm circles 10 fwrd 10 reverse, into seal claps X10 and overhead claps X10
The Workout:Partner catch me if you can around soccer fields. 1st time around person in back does 15 high knees then catches partner. 2nd time around was 5 merkins and 3rd time around was 3 burpees. We then picked up the 6 and indian run to bottom of ramp at the pit. 7’s was the game! Burpees at bottom and merkins at top starting with 1 burpee and 6 merkins. YHC instructed PAX to run 90%-100% up the ramp and easy down. Once completed we took a mosey around the soccer field together to cool down arriving at the tennis court for mary.
Mary:We began with some shoulder taps IC led by Shamwow while YHC retrieved his phone. Once YHC returned we quickly transitioned into a 20ct of WWII’s then 20 LBC’s IC. Flip over to Pickel Pounders 20ct IC and into plank hold for a 10ct from each person (threw in some right arm and left arm up during the plank hold) ending with YHC. We finished with some downward dog, runners pose and pigeon pose to say thank you to our lower bodies for bringing us through 3+ miles!
Announcements:1776 workout
T-Claps (Recognition):
Prayer:YHC took us out. Travels for everyone, Katniss family member, People suffering with PTSD during this holiday! Loud noise is a big thing to some that have had to deal with the real thing. Be Aware Please!

Some like just vanilla, others need the sprinkles!

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FNGs:None

EC:Aquaman, Dahmer
Warm Up:Mosey to baseball field complex.
The Workout:Partner up! We dived up the complex into 4 quadrants. 12-3:00, 3-6:00, 6-9:00 and 9-12:00. Leaving one partner in the middle doing as many merkins as possible, the other ran out to the main path around the whole complex at 12:00 and proceeded along to 3:00 then back to center and repeat with partner. Then 3-6:00 were continuous burpees until partner returned, repeat. 6-9:00 were squat jumps and 9-12:00 was a LBC into a WWII as a 1ct. each quadrant was about 1/3 of a mile run. Repeat until no more time allowed. 3+ miles with increased intervals.
Mary:Mosey back to tennis courts. On the way back YHC mentioned that we should name the workout we just did. Peeping Tom, dripping with sweat, said “vanilla would be good”. Why, YHC asked? “Because it was plain and repetitive” he said……YHC, a bit deflated, mainly from getting after it, entered the tennis courts super excited to see what glitz and glam Peeping Tom has on his next Q!
Announcements:New Crossover AO with Carpex Wednesday mornings @ Crowder Park. Beta Wednesday July 3rd. One of the site Q’s, Peeping Tom (Mr. Sprinkles to me from now on) will have all the glitz and glam your heart desires! Love ya buddy!
Prayer:YHC took us out.

TBD Part Deux

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Co-QICs: Doc and Aquaman

11 PAX bathed in 100% humidity and got stronger in a mostly mumblechatter-free work out.

FNGs: Welcome FNG ‘Krusty’

Warm Up: Burpees for late PAX, SSH, Daisy Picker, Good Morning, Imperial Walker, Hill Billy

The Workout: Indian run to Ivan parking lot.  Pattycake merkins (5 each set), repeat as pair at the back runs to the front.  Completed 1 circuit.

Mosey to the rock pile, forward, backward, carioca.  Take a medium rock into the parking lot next to the baseball diamond.

Corner 1: 10 squats with rock overhead.  Duck Cusac (duck walk with rock overhead) full length of parking lot to corner 2.

Corner 2: 10 wonderbras.  Bear crawl pushing rock to corner 3.

Corner 3: 10 curls, 10 overhead press, 10 tricep press.  Crab walk with rock on stomach full length of parking lot to corner 4.

Corner 4: 10 merkins with right hand on rock, 10 merkins with left hand on rock.

Mosey with rock to small hill next to baseball diamond for 7s.

Squat curls at the bottom, overhead press/tricep press at the top.  YHC lost the count at some point and 7s became 8s; modify as necessary.

Mosey to rock pile to return rocks, continue to tennis courts.

Burpee ladder: sprint to half court, return and do 5 burpees.  Sprint full court, return and do 5 burpees.  Rinse and repeat.

Merkin ladder: sprint to half court, 5 merkins.  Return, 5 merkins.  Sprint full court, 5 merkins.  Return, 5 merkins.

Burpee ladder 2: Sprint to half court, return, sprint full court, return and do 5 burpees.

Mary:  low slow flutter, protractor, scissors, box cutters, homer to marge, pickle pounder, have a nice day.

Announcements:  See Slack and FB

Prayer:  Brony led us out.

Excellent work gentlemen – thanks for supporting the new AO.  Aye!

A Bone in Hand

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PAX of 17 for new AO To Be Determined:
Co-QICs: Aquaman, Doc

FNGs: None

PAX of 17 showed up to christen a new AO.  Co-Qs promised a nice cool morning accompanied by a spectacular sunrise.  Delivered.  Today’s workout brought to you by the number 19 in honor of Doc’s 2.0 that graduated yesterday and the rest of the PAX connected to the Class of 19.  Thanks to everyone that showed up to help us break this in.

Warm Up: 19s (SSH IC out loud to 3 then silently to 19). Supposed to end simultaneously but failed.  Not to be deterred, continued with windmills X 19, arm circles X 19 forward and reverse, merkins X 19.  Mosey to the Ivan parking lot.

The Workout:
–Apple Turnover (bear crawl 9 parking spaces, crab walk 10 spaces.  Return by same route but reverse crab walk 10 spaces, crawl bear 9).

–Partner up at one end of the parking lot.  Five burpees each, run opposite ways and meet at other end of the parking lot for 5 broke back merkins each.  Repeat: 5 burpees, 4 broke back merkins for a total of 19 of both exercises.

In the middle of this circuit Aquaman mentioned a ‘bone popping in his hand’.  YHC thought this was mumblechatter about Aquaman’s Tuesday night extracurricular activities, but it turned out to be an injury report.  Some modification required until the bone popped back in (insert comments here).

–Sprints: PAX divided in half on each side of median.  Everyone does the following:
1. Sprint half the distance of parking lot, 5 burpees.  Sprint the other half, 5 burpees.
2. Sprint half the lot, 19 LBCs.  Repeat.
3. Sprint half the lot, 19 merkins.  Repeat.
4. Sprint half the lot, 19 pickle pounders. Repeat.
Might have been another circuit, can’t remember.  YHC running on fumes about now.

–One PAX arrived late.  So late, in fact, YHC thought it was just a dude that saw a workout underway and decided to join in.  5 burpees OYO administered.  Welcome back Popinkski, glad to have you in the group!

–Mosey around the parking lot for cool down, then around a second time and back to tennis courts for Mary.

Mary: Protractors, protractors and more protractors.  Long holds at 6 inches (expected mumblechatter about 6 inches, was not disappointed), 45 degrees, etc.  Straight into box cutters, followed by Freddie Mercurys, Homer to Marge (both legs then one leg each side), boat canoes.  PAX feeling the burn at this point, and some discussion about potential drop in attendance next week (Deadbolt: “Futures trending downward”).  Have a nice day.

Announcements: New AO in FV on Tuesday mornings at 5:30, Encouragement to attend Healing Transitions with and w/out 2.0s.

Prayer: Crab Legs, others spoken and unspoken.