Circles and balls at the Nut

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10 PAX for some track work and a little game of knock out.

Warm up lap around to back
SSH
Good morning
Imperial squat walkers
Mtn Climbers

Track
Hand release broke back derkins with partner. Run in opposite directions and meet half way. 3 laps x10 reps each (6 sets)

Catch me if you can
P1 does 10 monkey humpers
Partner runs backwards until P1 catches them then switch
3 laps

Knock out Hoops
5 burpees
10 star jumps
15 plank jacks
Back in once completed

Mary at the flag
LBCs
Reverse LBCs
American Hammers
Boat canoes
Pickle pounders

That’s for letting me lead.

BS Out!

Boulders, BOMBS, and Brony at The Nut

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PAX: Peak Week, Moby, Blue Hen, Flanagan, Tetanus, Best in Show, Roger Roger, Deadbolt, Cornholio, Brony (Q)

Warm Up: Lap around the front parking lot, followed by:

  • SSH x 20
  • Imperial Walkers x 10 + Hillbillies x 10
  • Mountain Climbers x 20
  • Moroccan Night Clubs x 20
  • Good Mornings x 20

The Workout:

Select a medium rock. PAX circled up with their rock, performed sequence of exercises, left the rock in the spot, then rotated around the various rocks clockwise. Exercises included:

  • Curls FTG
  • Tricep Ext
  • Bus Driver
  • Ruh Rows

PAX carried their rocks on an Indian Run from bus lot to/around the track.  Finishing at the basketball court.

Next up, BOMBS away.  PAX lined up at the end of the driveway with 5 pain stations at increasing distance (Roughly 10 yds apart), ending at the driveway gate.  PAX picked a partner for this phase.   Partner 1 remained at the starting point doing various rock exercises while Partner 2 ran to spot to perform an exercise, then ran back to switch off.

  • Station 1: 10 Burpees
  • Station 2: 20 Overhead Press (bring your rock)
  • Station 3: 30 Merkins
  • Station 4: 40 Big Boy Situps (aka WWIIs)
  • Station 5: 50 Squats

Mosey back to bus lot rock pile to deposit the coupons.

Mary:

Quick round of Preacher Chair + BTTW in descending cadence count, 20x, 10x, 5x.

  • Preachers Chair, 20x IC
  • BTTW, 20x IC
  • Preachers Chair, 10x IC
  • BTTW, 10x IC
  • Preachers Chair, 5x IC
  • BTTW, 5x IC

Announcements: Recapped remaining workouts for the week.

T-Claps (Recognition): Deadbolt’s son is graduating from Coast Guard boot camp Friday!

Prayer: Continued prayers for recovery and family support; injured neighborhood child.

Oldie but Goodie

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6 HIM came out to Nutcracker to get stronger. We took a field trip over to Rovisys to use the ramp/rails and the long paved hill. Here’s how it went down.

Warm up otw to RoviSys
Good mornings
Windmills
Squatted Moroccan night club
Mtn climbers

Rail slides all the way up then bear crawl back down
Rails were a lot longer than I remembered.

11’s on the hill
Back peddle up and Lieutenant Dan’s down half way, then jog to bottom.
Diamond merkins and plank jacks both IC
Got through 8 rds and had to head back due to time.

Indian run back to base

3 mins of Mary
Reverse LBC’s
Windshield wipers
Hello dolly’s

Great to see so old faces at this AO. Good push today fellas.

BS Out!

Cheddar Shredder

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FNGs: none
Warm Up: usual warm up lap and warm-o-rama
The Workout: Start with wheel of misfortune. One PAX in the center as the timer doing 10 burpees. Others perform a different exercise in a circle. Rotate to the next exercise with each new timer. Two rounds.

Cheddar shredder. Line up in plank. One PAX side plank walk down the line like an Indian run stopping at each PAX down the line for a shared merkin. 3 rounds. Same thing with legs with a side shuffle and a shared squat at each PAX. Others squat hold. 4 rounds.

Finished with some partner bear crawls and get ups.

Mary: popcorn Mary for 5min
Announcements: none
T-Claps (Recognition): Mookie on the 75hard program.
Prayer: all unspoken

Nutcracker 6/7

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Warm Up: SSH, GM, arm circles, Seal clap, overhead clap, Imperial walker, Windmill
The Workout: with accountability partners. One partner bear crawl, and run a lap around the parking lot. Other partner, rotating exercises, LBC, Merkins, dips, Low slow flutter, Squats, Hand release merkin
Mary: dying cockroach, LBC, crossover LBC alternating
Announcements: see slack
Prayer: pumpkin spice traveling, stubs, lipstick, slide roll, those affected by the fire last night in Holly Springs

A Heavy Bag in the Nut

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YHC hasn’t been to the Nut  in a while, so I figured why not drag out the heavy bag and dumbbells for the festivities today! Was stoked to see that 8 Pax arrived on scene with various wisecracks about that big, long bag! We made the rounds in several areas on campus today for a complete whole body beatdown!

FNG’s: none
Warm Up: A quick mosey over to the bus loop for some Good Mornings, Imperial Walkers, Hillbillies, and Overhead Claps.
The Workout: Annies x 10 IC followed by Mountain Climbers x 10 IC. Repeato x3. Jack Squats (1 squat = 3 jump squats), we did this up to 5.

Another quick mosey to the front parking lot where we partnered up for running opposite directions to the stop sign or light pole respectively for 5 Star Jumps. Once meeting in the middle, partners did Patty Cake Merkins x10. We did 4 rounds of this.

We then headed over to the far side of the school at the long carpool lane for a set of BLIMPS suicides to the light poles. 5 Burpees, 10 Lunge Jumps, 15 Imperial Walker IC, 20 Merkins, 25 Plank Jacks, 30 Squats. Each time at the end we did 10 SSH. Once finished we lined up for a couple rounds of Guantanamo.

Moseyed up to the front of the school for the heavy bag routine. 1 PAX uses the bag as a bench with the 45 lb. dumbbells for 25 reps. That PAX called out an AMRAP exercise for the rest of us. Not all are included here but I think: American Hammers, Dips, Irkins, Dirkins, Homer to Marge, lap around the lot, Pickle Pounders, LBC, Freddie Mercury. Step Ups, Squats, LSF’s, etc.
Mary: baked into the final routine!!!!
Announcements: LONG ASS RUN Saturday…check the Slack…show up!
T-Claps (Recognition):
Prayer: Spoke/unspokedn. Deadbolt stepped up to take us out!

Bikini Season Ain’t Over Yet

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It’s been a good while since YHC had been to The Nut. Not much has changed. Missed a few 12 Oaks regulars and saw some familiar faces. I was asked upon arrival if I was lost. What a welcome! Anyway, I had planned to do the zero week challenge but later found out it would happen later in the week so I threw something together. Here is how it went down.

Warm up – agility
Air squared
Girl Fight
Windmills
Good mornings

Crab Boil
Crab Cakes x12 IC, crab walked another two spaces, Crab Humpers x12 IC, crab walked another two spaces, Crab Jacks x12 IC.
WWI’s x10
Rinse and repeat backwards

Track – Catch me if you can
Partner up P1 runs backwards, P2 3 burpees then run to catch P1. Switch. Repeat for 4 laps.

Mosey to trailer ramp
Ramp slides up, bear crawl down
R&R opposite side

Mosey to playground
Cindy Crawford
5 pull-ups, 10 merkins, 15 squats, 20 LBCs and 25 toe raises
4 rds

Broad jump 50 yds in front of school

Mary
Alternating v-ups
Heels to Heaven
Windshield wipers
Australian snow Angels
J Lo’s

Announcements on slack.
Prayers for our world.

Again it was great to be back out to an old AO. Thanks for letting me lead today fellas.

BS Out!

Goofballs at the Nut

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A very late backblast, but published nonetheless.
FNGs: Nope
Warm Up: Mosey over to Rovisys with a few stops along the way for warmup exercises
The Workout:
Bearcrawl up hill stopping every 4 steps to do 5 merkins with YHC calling a decrease to 4,3,2,1 merkins as we progressed to the top of the hill. Mosey back down.
Lunge walk to top of hill stopping every 4 steps to do 5 squats. Mosey back down and over to bottom of ramp.
PAX held plank on top of ramp rail while last PAX bear crawled to front. This continued until we made it to the top of the ramp. Mosey back down and head back toward Oakview with stops along the way for irkin, derkin, and dip along the rail, and pickle pounders, monkey humpers, and goofballs at the corners to fully embarass the local 12 oakers.
Mary:
Circled up for some boat canoes and LSF.
Announcements: See social media
T-Claps (Recognition): Good work men!
Prayer:
Unspoken and injured PAX, 3rd cousin’s friend.

B.A.S.K.E.T.B.A.L.L.

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FNGs: None
Warm Up: Daisy Pickers, SSH, Sir Fazio Arm Circles (Forward & Reverse), Imperial Walkers, Hillbillies
The Workout:

We started with some wall work, consisting of BTTW and People’s Chair. During BTTW, each PAX called a 7 count (IC). While in People’s Chair, YHC called overhead claps–35 IC–to serve as our timer.

 

We moseyed on to the basketball courts for some free throw drills. We formed a circle around the basketball goal, and each PAX took a turn shooting a free throw. If the PAX missed, a penalty of more reps was incurred for the resulting exercise, however, if the free throw was made, fewer reps had to be performed. The series of exercises spelled B.A.S.K.E.T.B.A.L.L:

B = Bobby Hurleys

A = Alternating Side Squats

S = Squats

K = Knerkins

E = BurpEes

T = Tempo Merkins

B = Burpees

A = American Hammers

L = Low slow flutter kicks

L = LBCs

1 PAX–BlueHen–valiantly volunteered to shoot a free throw on behalf of the other PAX to determine how many sets of suicides would follow. As the free throw was made, PAX only had to sprint once to the end of the parking lot and back.

We proceeded to two sets of 4 corners. For the first set, we cycled through various types of merkins: wide grip, diamond, ranger, and regular. For the second set, we cycled through some more merkins, squats, and American Hammers to transition into Mary.

Mary: We finished with a few minutes of Mary, PAX choice: Box cutters, Monkey humpers, and Plank

Announcements: Unspoken prayers. YHC took us out.

Prayer: Check Slack

Some local favorites

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Before today, I had never Q’d at Nutcracker, so my Q was inspired by some of the local favorites: bullfrogs, jack webbs, and the rock pile.

FNGs: Nope

Warm Up:
Warm up lap + good morning, SSH, sir fazio arm circles, moroccan night clubs

The Workout:
Traveling Jack Webbs. Mosey’d around school with stops for Jack Webbs 1:3 to 10:30, ending in side parking lot of the school

Partnered up for bullfrogs. Partner 1 bullfrog/wheelbarrow to first island, then switch to 2nd island.

Rock DORA: Partners together completed 100 ground pounders, 200 situps with rock, and 300 rut rows. 1 partner exercised while other partner took a lap around the lot, switching on the runner’s return.

Mosey back to flag for Mary.

Mary:
Bring Sally up. Legs up on up and 6 inch hold on down.

Announcements:
Golf Friday, see social media for others

T-Claps (Recognition):
Good work by all on a very muggy morning

Prayer:
Bob, Mary, Martin family, unspoken. YHC took us out.