Noise Ordinance & Build-a-Bear Collide

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Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

N.O. Multiples of Seven

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5:30:30 Start; Warm up: GMs, mosey around parking lot to get blood flowing, up/up/down/down moving sideways down curbs, penalty burpees for Boss Hog not showing; taste of our four main event exercises.

Main Event: Four corners of multiples of seven reps (7, 14, 21): burpees, lunges, Turkish get-ups, and squats. PAX took turns with a Farmer’s carry of 25 lb dumbbells around the circuit.

3 minutes of Mary: low slow flutter, LBCs

Announcements: Volunteer at Holly Springs Springfest–see signup on Slack. Run with Davis.

Prayers: No Doubt injury, Six Inch daughter wrist injury, world peace

Have a nice day!

Up in Shoulder Smoke DORA

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FNGs:

None

Warm Up:

Standard Warmup, Core Principles, Mission Statement- with some penalty burpees.

The Workout:

Cinderblock DORA:100 – WWIII200 – Ground Pounders 300 – Curls 4 Girls400 – Chest Press

Mary:

Short Mary to finish it out.

Announcements:

Travis Manion WOD, Q’em All Challenge, AO Commitment, and Triple Ruck Challenge

T-Claps (Recognition):

Shout out to @Moose @Pikachu and @Six Inch for putting in 5mile EC before that workout!

@lube and @choppa for Ruck EC

Prayer:

PAX Illness, Grace, and Thankfulness

Monkey Holds. (WTH?!)

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FNG:  Nope

WU- burpeee penalty for switchboard being late. OYO: Michael Phelps, overhead claps. GM’s in cadence, squat hold, hamstring stretch. Mosey around building.

ME:

Irkin walks on water barrier every third. Total reps five. Dirkin Walks with a merkin every three barriers. Bear crawl, the rest of the way.

Cindy Dora:

Round 1- Cinderblock exercises for round one: curls, triceps, World War III. Stationary partner exercises: plank hold, squat hold, LBC

Round 2 – Cinderblock exercises: Overhead press, 25 reps

Stationary Exercise: Monkey holds. (Courtesy of 6 inch) , Calf raises, Merkins

Mary: American hammers with a cinderblock, HTM Slow count to 15, 10. Toe touches.

Announcements: 3 Alarm may get out to AGS this Sunday. Q’em all challenge.

T-claps: Switchboard getting out to post

Prayer: Switchboard looking for work and starting a new AI career.

DORAAROD

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FNGs: None

Warm Up:

  • SSH IC
  • Good Mornings
  • Stretching

The Workout:

A variant of a common DORA but instead of the team trying to hit a target number of reps, it was AMRAP style for 12 minutes per exercise. We had three PAX so two did the exercise while the third lapped the parking lot and then switched in for one who was working out and the rotation continued for 12 minutes x 3 sets. Total number combined reps were tallied.

  • Merkins = 355
  • Squats = 580
  • WW1s = 378

Mary: None

Announcements: Q’em All Challenge

T-Claps: Everyone who showed up in the rain and put in work.

Prayer: Various

Monkey Humpers and Bear Squares

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FNGs: n/a Warm Up: Mosey to various benches in the neighborhood for step-ups, dips and irkins.
The Workout:

Five PAX made it happen calmly while enjoying rock music.
Warm up required crossing the street and the HIM encouraged passing traffic with Monkey Humpers while waiting for the green light.
We made good use of stray cones with bear squares, paired with balls to the wall. 2 bear squares, burpee broad jumps to the wall, balls to the wall while waiting for the 6. Then repeat.
There was also a circle of squats, each PAX called led count of squat style exercise, recovery mosey, then circle of Merkins where each PAX led a count of merkin style exercise.

7s of Monkey Humpers / Carolina Drydocks with backwards mosey to strength the knees between

Mary: Popcorn Mary Announcements: Paint the fence at Sugg Farm T-Claps (Recognition): n/a

Prayer: Friend (Brian) with cancer diagnostic and hopefully a simple procedure, Shooting Blanks’ daughter, Downrange’s family traveling, BnB’s renovations

Noice Ordinance Choppa Q

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FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

 Mary:none

 Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

 T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race  Prayer: for guys that aren’t here 

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

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FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags!  Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

9 MEN vs Hurriane Debby

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Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.

EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific

FNGs: Didn’t show, Debby scared them off?

Warm Up: Side-straddle hopps, shoulder taps, plank jacks, 

The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round

Round 1, C1 5 burpees /  C2 10 Murkins / C3 15 LBCs / C4 20 squats. 

Round 2, C1 5 burpees /  C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats. 

Round 3, C1 5 burpees, 10 Murkins /  C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats. 

Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/  C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats. 

Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats /  C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats

Mary: LBCs, Low-slow flutter, Have a nice day

Announcements: Shooting Blanks has some generators for sale

T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.

Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm

“Shouldn’t we have yoga mats for this?

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FNGs: None

Warm Up: Squat hold while we fiddle F@#$ around trying to get the Mission Statement, 15-18 burpees total before we were saved by Yogurt. 50 SSH I/C, Frankenstein I/C.  Plank hold until we went around and said the 5 core values. This was a struggle too…pretty sure we said about ten and repeated Peer lead at least 3x.

 The Workout:

Thang 1: Dragon Fly Merkins (4 man teams) BC 4 parking spaces leader holds plank until all PAX are in. Feet on plank leader 5 merkins each.  Rinse and repeat until all PAX hold plank.

Thang 2: Each PAX had to get 200 jump ropes in. Single leg lunge foot on the curb: 3 count down and up. 10 counts total. Squat same I/C count, Willie Mays Hayes (big chest/pull toes off ground) 3 count each side 10.  Rinse and repeat with lunge/squat and WMH variations until all ropes are done. 

Thang 3: BTTW modified Jack Webbs.  BTTW I/C 1 / Halleljuhas I/C 20. Rinse and Repeat but ascend the BTTW to 20 I/C and Halleljuhas descend to 1.  

Mary: None…everyone hurting after Thang 3. There may have been some cussing in the church lot.  Sorry, Lord. 

Announcements: Painting, Man night, Moving Downrange. 

T-Claps (Recognition): Prayer:  Pikachu’s M. Travels, Health, Gratitude unspoken.  YHC took us out.