FNGs: None but we have a new shovel flag
Warm Up: Mosey to the dry spot
The Workout: Various Yogo poses that sucked.
Mary: Plank hold, Side Plank Hold, Reach outs and ups.
Announcements: Check Slack
T-Claps (Recognition): none
Prayer: 11 yr old girl that passed, Ricco daughter sick, unspoken.
8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.
Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins
Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps
Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each
Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag
Mary
Sally (Moby)
Side dips
Stretching
FNGs: None
Warm Up: SSH,GM’s, Frankenstein, Daisy Pickers, Micheal Phelps
The Workout:
Round 1:60/80lbs sandbags (clean and press) stacked sets, 25lbs KB (single leg deadlift) Weighted 50lb SB drag/pull, 80lbs sandball (clean and bench press), Big Tire flip, Timer was tire carry.
Round 2. 60/80lbs same, 25lb kettle bell same, Bear Crawl drag with 50lbs SB, Big Tire flip, 80lbs SB layflat put on chest and stand to feet. Tire carry was timer.
Round 3. 60/80lbs Stacked Squats, Med ball press, Big Tire Jumps, Tire timers, Bear Crawl drag with 50lbs. Pain Stick OH heel taps,
Mary: It was horrible and hard.
Announcements: Sheepdog parking to change. Sign up to Q.
T-Claps (Recognition): Prayer: H1N1 Son (knee/transmission), B.S. healthy, Rubic’s M.
Warm up on bball court
GMs
SSH
Windmill
Sun gods
Michael Phelps
Mosey to Track
200m lunge
Abs – AMRAP LBCs until 6 is in
200m run back to start
200m bear crawl
Abs – AMRAP Freddy Mercury’s until 6 is in
200m run to start
200m broad jump (modified and removed the burpee)
Abs – AMRAP American hammers til 6 is in
200m run
200m back peddle
Abs – AMRAP WWI’s til 6 is in
200m run
Stretch back at courts
No new announcements
Prayers for H1N1 family with daughter driving, church members dad passed, Spy Kid kids visiting, Rubiks friend with brain tumor.
Strong work today men.
BS Out!
6 Pax for a combination of time under tension (TUT) and fast twitch muscles. After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.
Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb. We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing. AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.
For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.
Wrapped up with COT. Breach took us out.
FNGs: None
Warm Up: GM, Stretch Hamstrings, Shoulders, SSH,
The Workout: Bear Crawl 100m (no walking) 100 merkins/# of PAXs, Run 100m, Bear Crawl 100m, 200 Squats/# of PAXs, Run 200 meters, Bear Crawl 100 m, 300 LBC/# of PAX, run 300m, Bear Crawl 100 m, 400 SSH/# of PAX, Run 400m.
Mary: Ran back to start, Same exercises as WU.
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Unspoken
Two for a slightly soggy EC; Farva and Shredder
Started with some Side Straddle Hop, Sir Fazio Arm circles, front and back, seal claps to overhead claps, good mornings, willie mays hayes, to warm up.
For the main workout, we rotated between exercises and combative techniques. These included wing chun pushing, pulsing merkins, single leg squats, jab/cross combos, and freddy hammers. We finished by working on slipping past someone’s punch, hitting a reference point, and then a. . . . Well, you’d have to be there to experience it.
EC: Farva & Shredder
Warm Up: Follow the leader up and down the parking lines; front, back, sidesteps. 50 SSH IC, Sir Fazio Arm Circles, seal claps, overhead claps till it all burned and then we held them out a little longer. Good mornings, IW and HBs.
The Workout: The main event consisted of moseying to various locations and then knocking out exercises. 50 toe taps IC, single leg deadlifts while balancing on a curb, TUT dips, Dekin shoulder taps, combo front kicks from parking line to parking line adding one additional Merkin at each line, then lunge walks adding on additional star jump at each line, stair sprints, TUT erkins and lunges.
Mary: 5o LBCs IC and 7 heal taps.
Announcements: TMF proceeds for the SW Beer mile.
Prayer: Breach took us out 🙏🏼
FNGs: None
Warm Up: Met at normal AO start. Mosey down to Sheepdog Track. Circled up for SSH, Imperial/Hillbillies, SFAC, Good Morning, and Daisy pickers. Anticipation was high as most of the first time PAX had heard through the SLACK machine and by reputation how brutal of a beating this can be. Several PAX were on their 2nd and 3rd round of this 1-hour long beatdown of U vs U but were still anticipating the special kind of suck it brings. YHC read the rules and tweaked how the “points” are scored.
The Workout:
The ODD numbers must be done in order of sequence. 1,3,5, etc. the EVEN numbers can be done in any order you choose. Once you start the exercise you must complete that exercise before moving on to the next number (Even or Odd). The timer is set for one hour. You must keep track of your points for a total tally at the end of the hour. If the exercise is not completed before the timer runs out, you do not get ANY points for completion. During the workout, the PAXs that are running can pick up any man’s six on any of the EVEN exercises. (*note* If you are bear crawling and get tired you cannot walk around the track to complete the 400m. It’s a 400m bear crawl…not a 100-meter bear crawl and 300-meter walk).
Mary: Too tired to do it.
Announcements: F3 Xmas party.
T-Claps (Recognition): Any HIM that showed up for this beating for their first time: Shredder, Farva, Duece, LED, 2 Dollars, Sunshine, Banana Seat Several guys have done it twice: Maybeline, Nemo, and Lipstick Guys who have done it three times. Breach, Cupid, and YHC.
Prayer: Tough times during the holiday season for many men and families. Reach out.
FNGs: Not Here
Warm Up:
The Workout:
Partner up for a DORA – 100 overhead press IC, 200 American Hammers, 300 Squats
Timer was other guy running up and down the bleachers at all stairwells
Nipplers
Mozy to half wall
Earkins, Derkins, Dips
Mary:
WW2s
Homer2Marge
Pickle Pounders
Ankle Grabbers
Prayer:
FRAMs Mother In Law