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Upper Body Day at THE YARD

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Warm Up:  Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go

The Workout:  This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area.  The thang was this:

A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats.  Then the main event was 3 stations, positioned around the community center building:  Merkins, Dips, Carolina Dry Docks.  We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato. 

Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds.  The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each. 

Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.  

T-Claps (Recognition):   The pre-workout message was a reminder of GRATITUDE.  Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”.  Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.

Prayer:  Nemo driving to Ohio with his son for a big time swim competition

Sandbag Dora

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6 HIM showed for Prison Yard. After a long night with no power, trees were down and some cleanup needed around South Wake. YHC showed up 3 mins before go time. Breach brought the 60lb, 80lb, 100lb sandbags for some fun.

WU
Lap around blue loop with stops
Good mornings, SSH, arm circles, decline merkins on hill, squats
Took 10 mins which was a bit longer than expected.

Sand bag Dora
50 burpee jump overs
100 squat jumps bag on shoulders
150 curls
200 chest press
250 LSF bag overhead
P1 does reps while P2 runs down lot hill and back. Switch repeat.

Mary wasn’t allowed in the yard today due to assault with an ice pick.

No new announcements
Prayers and thanks. Those that participated in 2nd F clean up. Those traveling and injured PAX.

Rule the day men!
BS Out

Triple Nickel on Big Red

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8 HIM came out to Prison Yard for some hill work.

WU
Mosey over to side parking lot
SSH
Sir Fozio Arm Circles
Willie Mayes Hayes
Good Mornings
Lower Stretching

Triple Nickel
We ran to the bottom of Big Red which is around 0.3 miles.
5 Absolutions
Run back up to the top.
5 Kraken burpees (3 hand release merkins in burpee)
We repeated that 5 times
The last round we only had enough time to go half way down and back but still completed the reps.

Mosey back to start for 1 minute of cool down with stretching and deep breaths.

Announcements: Q sheet always needs help, You vs You this Friday at Sheepdog
Prayers: Injured PAX, unspoken
Sunshine took us out.

Lots of deep breathing today on Big Red. Great work PAX! Thanks for allowing me to lead. Rule the day.

BS Out!

Battle Rope, Burpees and Bags (5/30/23)

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FNGs: 1 Scott Oliver (FlipPhone)

Warm Up: 1 lap around Club house, SSH, IW,Hillbillies, Frankenstiens,GM.

The Workout: 6 stations. Battle Rope was the timer. 40 Double hand smash, Bag jump burpees, Rut Rows (120lbs) Curls for Gurls, Lawnmower, Kettlebell swings, RD2 BR SSH 30, Bag toss, Single Snatch KB, Squats 120lbs, Front Raise, X? Rnd 3, BR singles 50, Figure 8’s with 50lbs sandbag, Goblet Squats, Deadlift, Hammer Curls, Triceps.

Mary: Each PAX had 10 Battle Rope Burpees while we called out Mary Exercises. 

Announcements: Run Quay, Brute CSAUP

T-Claps (Recognition): Flipphone for coming out! 

Prayer: Banana Seat M’s toe, Unspoken. 

TRX time

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4 Horseman gathered in the yard for some TRX fun and some other station work.

Mosey around clubhouse
Warm ups
Good mornings
Windmills
Air squared
Frankensteins

TRX exercises
Rd1 – reps 15,12,10
Curls
Tris
Lat pulls
Deep squats

Rd2
Jump rope
Kettle Bell lunge
Dumbbells (pax choice)
Bear crawl down to cone and broad jumps back is timer
Mosey around clubhouse

Rd3 – reps 15,12,10
Chest flies
Reverse flies
Single leg squat
Crunch merkins

Mary
Protractor
HAND

Prayers
Breach safe travels.
Banana Seats 5 YR old (Autumn) broke her wrist.
Gherkin took us out in prayer.

Strong work gents!
BS Out

Sandy Sledge in the Yard

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FNGs: None

Warm Up: SSH,GM’s,SFAC,Frankenstiens, IW,HB’s. 

The Workout: 3 Stations 1)Ten tire flips, 20 sledge swings, drag tire back. 2) Merkings, Rows, Bench with 20lbs, 3) Sandbag Burpees 15 reps 40lbs bag, 10 reps 60lbs, 5 reps 80lbs. Mosey for 3 min, PAX Rotate through stations. Repeat the workout with reduced reps. Last exercise was 7 more SBburpees to round out 50 reps.   

Mary: Cross leg Crunch, HTM, Combine exercises.

Announcements: See Slack 

T-Claps: Banana Seat for lifting 3x his weight. 8-Bit form making Prom King 

Prayer: Unspoken

 

Two Hombres and some toys

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YHC and Breach held down the yard while others lay snug in their beds. Breach brought the battle ropes and a medicine ball by request. YHC set up the TRX bands, some cones and a couple other coupons for todays WOD.

0530 came and there were two PAX ready to start. The music was on classic rock. We went for a short mosey around the clubhouse then warmed up.

Warm Ups:
Good Mornings x10 IC
Willie Mayes Hayes x10 IC
Sir Fozio Arm Circles x10 IC, reverse
Stretches (upper)

TRX Time:
4 Exercises, 3 rds, 15, 12, 10 reps
Curls, Tris, Chest press, Reverse flies

Coupon Time:
Medicine ball lunges 10 each side (timer), Goblet Kettle squats, Jump rope
3 rds

Shoulder blaster:
Bear crawl 20 yds then broad jump back (timer)
Battle ropes
3 rds

TRX finale:
Merkin knee tucks, Hip twists, Single leg squat lunge
2 rds, 10 reps

Mary:
Hello Dollys, Heels to Heaven, Reverse LBCs
2 rds, 15 reps IC

Prayers for Breach traveling tomorrow.

YHC will plan a repeat on this one sometime soon so others can benefit from the pain we felt. Great job Breach and thanks for the accountability.

BS Out!

Flora sucks

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4 HIM at Prison Yard today. FRAM got a solo run for EC. Dumbbells were in play today. 20’s, 25’s, 35’s and 40’s. Tunes were playing and here’s what happened.

Warm up lap around clubhouse
Good mornings
Willy Mayes Hayes
Arm circles
Upper body stretches

Flora 1-2-3
Partner 1 does the weighted exercise to start then swap after reps are completed.
100 row merkins on dumbbells (x10 reps)
– P2 holds plank
200 weighted American hammers (x20)
– P2 six inch hold
300 curb squats (x30)
– P2 squat hold

Mary
LBC’s x15
Reverse LBC’s x15
H2M x15
Exaggerated Freddy Mercuries x15
HAND

Announcements
Banana Seat to start co-Q’ing at Prison Yard. Expect call outs to Q.

Prayers
Farrington family (Frams neighbors) and Sunshine’s MIL had a stroke.

Good job today men!
BS out!

Prison Yard work ain’t easy but the coffee’s good

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FNGs: None

Warm Up: Side Straddle Hops, Good mornings, Imperial Walkers, Hillbillies, Fonzi Arm Circles, Seal Claps

 

The Workout: PAX moseyed over to an uphill section of the parking lot. Along the parking lines, we did 1 burpee lunge before karaoking to the other side of the parking lot to do the same on that side. 14 burpee lunges in total. Headed downhill on the parking lot, we did 2 Peter Parkers to a lunge before shuffling to the other side of the parking lot to do the same on that side. 28 Peter Parker lunges in total.

Moseyed up to the starting spot where cinder blocks, a sledge hammer, and an ab roller were waiting for us. We split into 1s and 2s. 1s worked toward an individual total of 50 Curls for the Girls, 50 Shoulder Press, 50 Ruh rows, 50 Sledgehammer squats and 50 Norma Jean Riley’s (ab rolling). 2s ran to the other side of the parking lot to do 5 burpees and 10 WWIIs before running back to the 1s. 1s and 2s exchanged spots until each got to their 50 reps in.

Mary: 7 Minute Abs (give or take a minute) – Low Slow Flutters, American Hammers, Freddie Mercuries, LBC, Reverse LBC, Pickle Pounders, Box Cutters, Hello Dollies. Wrapped up with 10 Peter Parkers due to excessive mumblechatter
Announcements: July 5th volunteers needed for HS firework show, South Wake picnic July 30th
T-Claps (Recognition): YHC celebrated his 1-year F3 Anniversary today. A big thank you to all PAX who’ve pushed me, encouraged me, and held me accountable this past year. Shot out to @Sunshine who also recently wrapped up his 1st year at F3 and has been crushing it all year long.
Prayer: Prayers up for Carpex PAX Pet Sounds dealing with health issues, prayers up for the South Wake F3 Community at large

Post-workout, All PAX joined in for some 2ndF homebrewed coffee courtesy of YHC.

Dos Millas Dora

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YHC and Gamecock met for some EC while singing Take My Breath Away…or at least it felt like that. It was steamy and nobody else showed so 0530 off we went.

Warm up legs
Good morning
Frankensteins
Copperhead merkin
Copperhead squat

Dos millas Dora
Run the yellow route stopping every 0.25 miles
80 Side-to-Side Merkins
160 Bobby Hurleys
240 LBC’s
8 stops – 10, 20, 30 reps @ each stop
We were both pretty smoked after this. We got back to the invisible flag, drank some water and did some broga for the last 5 mins.

Great work today Gamecock.
BS Out!