Mary-Go-Round

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YHC Dovetail was out last week, Martini covered, but back into this week. Return of Gump, and new-to-this-AO Yosemite. Dovetail’s 2.0 Charizard out for another one, at his own request. A bit young at 8 to participate fully, but if he wants to get up at 5 with Dad, I can’t say no!

FNGs: none
Warm Up:

Long jog around the lot. High knees to the median, then backpedal; buttkickers to the median, then backpedal; rinse & repeat. Windmills, trunk twists, Sir Fazzio arm circles.

The Workout:

“6 minutes of Mary” (round 1): 6 exercises, 10 count or cadence, with 3 burpees after each exercise

  • LBCs (cadence)
  • Freddy Mercury (cadence)
  • Leg lifts
  • Side plank dips (10 each side)
  • V-ups
  • Low slow flutter (cadence)

then a lap around both lots

An intermission of Declining-count supersets of box jumps and dips: 12, then 9, then 6, then 3, no breaks.

6 Minutes of Mary, Round 2, so a 2x modifier (20 count or cadence, 6 burpees in between each)

Combatives

Pressure point escapes

Mary: see above
Announcements:

Paddle boarding tomorrow, 8:30 at Jordan Lake.
T-Claps (Recognition):
Prayer:

Suprise 11’s

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PAX:  Norm, Martini

FNGs:  None
Warm Up:  Mosey around the parking lot x 2, SSH x 15, Windmills x 10, Sir Fazio Arm Circles x 10 forward x 10 back
The Workout:  With only 2 Pax, the Pink Floyd inspired workout will have to wait for another today.  YHC called and audible.

11’s it was.

Round 1:  Derkins and Step-ups (left + right = 1) followed by a lap around the track.

Round 2:  WW2’s and Dips (IC) followed by a lap around the track

Round 3:  Urkins and Squats followed by a lap around the track

Mary: LBC’s x 10, Low Slow Flutter x 10 (IC), Crunches to the left x 10 to the right x 10
Announcements:  None
T-Claps (Recognition):
Prayer:  Martini’s cousin – house fire, Family of soldier in Norm’s National Guard Unit

Snake Eyes

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Light crew today with only 2 sheepdogs and a pup as YHC brought his 2.0 to his first official AO.

FNGs: Charizard (he’s been to 3 of the 2.0 workouts, but this morning got up for his first early post)

Warm Up:

Mosey, SSH, trunk twists, good mornings, daisy pickers, imperial walkers, hillbillies, karaoke

The Workout:

Three dice, one determines the exercise, the other two added together determine reps. Doubles equals one lap run around the parking lot, and a corners roll means roller’s pick. Continue throwing dice until out of time. Exercises for each number were:

  1. Catalina wine press (chillicut plank with a merkin at the end)
  2. Cheerleaders (SSH, but squat on legs open)
  3. Box jumps
  4. Dips
  5. Lt. Dan
  6. 4×4 press (two 30” 2x4s screwed together for this, but pressure-treated 4x4s would have been nice and heavy. Use whatcha got.)

Combative:

wing chung striking, open-end escapes

Mary:

Low slow flutter, LBCs, leg raises, homer to marge, WWIIs

Announcements:
T-Claps (Recognition):
Prayer: Shredder, Norm and Cupid traveling

63

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Warm Up:

Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:

Decreasing-rep rounds: 15-12-9-6-3:

  • Wall step ups
  • Derkins
  • Box jump
  • dips
  • ~250m run after each round

Mary:

LBCs, side-plank pulse, pikes on the bar or knee-ups

Combatives

Blocking and flowing like water

Announcements:

Emreril’s raffle

T-Claps (Recognition):

Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.

Prayer:

Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.

Dora Returns to Sheepdog

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PAX:Norm, Yosemite, Sugar, Cupid, Gump, H1N1, Martini
Warm Up:2 Laps around the parking lot, SSH x 20, Good Mornings X 10, Cotten Pickers x 10
The Workout:Splint into teams of 2 (1 team of 3).  The goal was to complete 100 Merkins, 100 LBCs and 300 Squats.  The team of 3 completed 150, 300, and 600.  PAX 1 executed as many reps as possible while PAX 2 rand the length of the parking lot and back.  This did not take as long as expected.  Rinse and repeat.  On the second round no the exercises were changed to 200 overhead press, 200 reverse LBCs and 400 calf raises.

Once complete, Norm reviewed Rooting and Striking.  30 single strikes and 30 – 3 count strikes.

Mary:Homer to Marge, Box Cutters, Pickle Pounders, Freddy Mercury, Dead Cockroachoach, American Hammer, ABC (Vowels Only x 2), Have A Nice Day
Announcements:1776 Convergence at Womble on July 4th
T-Claps (Recognition):Norm for taking combatives and Cupid for taking out out
Prayer:Those traveling next week, unspoken

That Was A Crazy Game Of Poker (Martini’s Virgin Q)

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PAX: Yosemite, Cricket, Norm, 16-Bit, Martini

FNGs:None

Warm Up:Lap around the parking lot, 15 SSH, 10 Cotten Pickers, 10 Windmills, 10 Good Mornings

The Workout:Each PAX was dealt 5 cards.  One at a time, a Pax would turn over a card.  The suite of the card would determine the exercise (hearts = cardio, spades = legs, club = abs, diamonds = upper body) and the face value of the card would determine the quantity of the exercise to be completed.  After all five cards were filled, the Pax with the best had would name an exercise.  Winning PAX would complete 5 of the exercise and the remainder of the PAX completed 10.  Yosemite won the first hand and chose Australian Mountain Climbers.  Norm won the second hand an chose Monkey Humpers.   To their credit, both winning PAX completed all the reps with the remainder of the PAX.  At Norm’s request, ee did a lap around the track between hands.
Mary: LBS, Reverse LBC, Homer to Marge, Have a Nice Day
Announcements: None
T-Claps (Recognition):None
Prayer: Circket’s Sister broke both of her arms, Norm’s buddy in the hospital with blood clots . . . it seems like there were one or two more that I cannot remember.

Countdown

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Warm Up:

Butt kickers (almost wrote “lickers,” whew); high knees, Samson stretch, Michael Phelps, windmills, imperial walkers

The Workout:

Partner workout, decreasing sets (21,18,15, out of time), with a 200m run in between each

  • Partner squats – partner in plank, hold their legs in your hip crease, and squat
  • Partner leg push downs – lie on your back, partner stands by your head, you grab their ankles for support and do a double leg lift; partner pushes your legs forcefully on every up
  • 35# dumbbell rows from plank

Mary: abs worked into the Thang

Announcements:

2.0 workout at Womble tomorrow morning; Cookout dinner and learn about quality gut health supplements (energy, weight loss, metabolism support, and lots more) at Dovetail’s house Sat, 5:30pm. Ms and 2.0s welcome.

Prayer:

Dovetail’s friend Nathan (marriage struggles); Cricket’s sister who broke both arms in a triathlon; 16-bit traveling for funeral for wife’s stepfather; Shredder

Eccentricities

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2 Pax only this morning, YHC Dovetail, and Trojan. Focus for the day was on eccentric movements and time in tension.
Warm Up:

Lap around the front lot. Imperial walkers and hillbillies, side straddle hop, leg swings, kidney slappers.

The Workout:

Around back, set up the TRX-thingies, then got into it.

  1. Single-leg lunges, with one foot on the wall, 3-count on the down.
  2. one Pax does negative TRX rows, other Pax does negative erkins on the sit-n-spin, both with 3-count downs, then switch, then repeat
  3. Over to the wall for wall sits, then single-leg wall sits, then balls to the wall.
  4. Dips, 3-count down, then derkins, same count, then repeat both
  5. Rinse & repeat 1-4, but with 5-count time in tension for all

Combatives: continue with MACH techniques

Mary:

Traded off calling exercises: Freddy Mercury, LBCs, one-down-two-ups, low slow flutter, 6-inch-hold

Announcements:

Run the Quay and sprint tri this weekend

Prayer:

Shredder, Crablegs, Marriage issues of Dovetail’s friend

This is Sparta

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FNGs: None
Warm Up:

Run, SSH, Proposals, Proposals with a jump, Sir Fazzio arm circles, spiderman twist

The Workout:

The 300: Pax pair off (one group of 3), and the goal is to get to 200 Hindu pushups and 400 squats as a team (so 300 total per person). Pax A starts off with Hindu pushups while Pax B runs 100 yards, then they trade off. When Pax A returns from his run, he goes into squats while Pax B runs.

So:

  • A: pushups – B runs
  • B: pushups – A runs
  • A: squats – B runs
  • B: squats – A runs
  • rinse and repeat until the target count is achieved

Combatives

MACH techniques (mechanical advantage control holds)

Mary:

Side bridges, X-Man crunch

Announcements:

Bottle swap @ Lipstick’s; Run the Quay and Sprint Tri next weekend.

T-Claps (Recognition):

Norm’s 21st wedding anniversary

Prayer:

  • 16-Bit’s wife and son driving to Pennsylvania this weekend
  • Cupid’s hectic work
  • Dovetail’s friend Nathan (marriage struggles)

Death by Burpee

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Apologies for the lateness of this BB. Got right into work on Friday, and forgot over the. weekend. Thanks Pikachu for the reminder!

Warm Up:

Mosey, lunges with a twist, Spiderman’s, supermans. Then some twosome and threesome partner squats (back-to-back) that all agreed we’re a bit awkward, but legs were trembling and both groups almost collapsed, so YHC declares a fitness success.
The Workout:

Suicides between the lines, first plain, then with a squat at each stop, then again with a Merkin at each stop.

Burpees with a tuck jump (10x)

Burpees with a plank jack (10x)

Burpees with a broad jump (the farther you jump, the fewer you have to do).

Warm-up part 2 being complete…

Moved on to what I am calling “30-30s” (or maybe Henry, for the famed maker of 30-30 lever-action rifles):

4 ROUNDS

30 seconds max merkins, 30s rest

30s max box/wall jumps, 30s rest

Combatives:

Wrist locks from holds, grabs, and punches

Mary:

Legs-on-wall crunches, Absolution

Announcements:
T-Claps (Recognition):
Prayer: Dovetail’s friend Nathan (marriage), 16-bit’s wife’s stepfather’s health issues.