PAX: Yogi, Big Green, 2% and Decoy
Warm Up: mile and half jog
The Workout: 11’s with merkins and squats with 100 run in between.
Mary: Jack Web with merkins and air presses. Also, 10 bonus burpees for a Big Greens tardiness.
Announcements: JOCO’s 1st convergence Monday 7AM Clayton Community Park. September 14th dove hunt, and need a south park Q next week as myself and Yogi will be at BRR.
Prayer: Big Green in RPD academy and 2% family.
WE DID NOT DO MURPH ( because Murph is a workout only meant for Memorial Day).
We DID however do the following:
Warm Up: Mad Mile Warmup, 2 man teams run in opposite direction and meet half way around track and conducted 5 burpees. This was done for 10 minutes.
The Workout:
12 rounds of 15sec off/45sec on TRX Pulls, Lunges, Biceps, and triceps, Bulgarian bags Halos and lunges.
12 rounds of EMOM 10m/20m shuttle sprints. adding one round each time until failure.
Mary: WWIIs OYO, scapulas threads, american hammers getting us ready for beach body.
Announcements: New wednesday workout happening at Garner High School Starting April 17th link to sign up for Q Here:https://docs.google.com/spreadsheets/d/1p5ZoXNiHaxG5yjMKhaB5HMYqiTVCG-X4g8hI-hw6ZRo/edit?usp=sharing
Prayer: Stress at work, struggles in adoption, prayers for healing, praise for guidance.
Warm Up: 2 laps around the track then onto the clock for 12 SSH IC, 11 SSH IC, 10, etc etc
The Workout: The Clock Starting with 12 and working to 1 or vice versa • Merkins • Tricep extensions (with rock) • Squats • Curls (with rock) • WWIIs • Monkey Humpers • Should Press (with rock) • Hillbillies IC Total 78 movements for standard counts
Mary:
Announcements:
Prayer: Celebration of marriage, travel mercies, career direction and guidance
Warm Up: SSH, Arm Circles, Michael Phelps
The Workout:
Deck of death • Spades – burpees
Hearts – merkins
Clubs – WWIIs
Diamonds – Squats
PAX finished early so YHC fired up the ole music box… Flower– Bring Sally Up-stand, Bring Sally Down-squat and hold Tubthumping – SSH for duration of song, “I get knocked down” (burpee then back into SSH)
Mary: Flutter Kicks IC to 40
Announcements:
Prayer:
Warm Up: A lap around the track followed by SSH, Imperial Walkers, Hillbillies, Arm circles + Michael Phelps.
The Workout: On the jog to the track. Stopped to “bone the fish” on the way. If you have to ask, you have to come to Morning After. Hit the track for a 1 Mile run. YHC and Lvl3 miscounted laps and did some extra credit then picked up the 6. Off to the shelter for Lt. Dans x 20, step ups 10×2, foot release squats x 20. Plank for the 6 after each On the jog to the courts for a round of BLIMPS then jog back to the front to adopt a rock. Curls for the girls and tricep extensions followed by rock squats and sumo squats n=15 each. Quick Indian Run lap then circled for Mary
Mary: flutter kicks IC and LBC IC to 30 each with variable cadence speed.
Announcements:
Prayer: travels for PAX and illness in family
Warm Up: Laps and SSH, Imp Walkers, Daisy Pickers, and Hillbillies
The Workout: Station 1: Tire Flip/Burpee Combos – PAX flipped the tire then performed a burpee while waiting for partner to flip it back. Rinse and repeat AMRAP
Station 2: Tire Sled drags – PAX belted in to the sled with the “kilo” and sprinted ~20 yrds while partner jogged alongside. Rinse and repeat AMRAP
Station 3: This was the “Pace setter” PAX hit the tire with the sledge hammer (AMRAP) while partner performed a number of slams with the slam ball. Once finished PAX rotated to next station.
After each round through the stations, PAX took a jog around the track. Repeated 4x through and moved to mary.
Mary: American hammers, flutter kicks, LBCs all IC to 20
Announcements: Brain Fart
Prayer: jobs were preserved, travel mercies, foster care situations, unspoken
Warm Up: Jogged 4 laps around parking lot.
The Workout:
30 reps TRX Push Pull Squats
8 20m sprints
20 reps TRX Push Pull Squats
8 20m Sprints
1 tabata cycle TRX Sprinter Start
Mary:
40 WWIIs
40 LBCs
20 Freddie Mercuries.
Announcements:
The SUPERBOWL CSAUP,
Feb 3rd 0600-1000
Start point : Banks Road Elementary
4 man teams will conduct physical mental challenges around Raleigh. Team will need:
Team Car(all 4 PAX in one)
Backpack/Ruck
Packing List(published later)
Prayer: Prayers for work stress. Prayers for labrats house selling.
Warm Up: Led by Stovepipe as YHC was en route. Many laps around the ‘lot ensued followed by a lovely 20 burpee penalty for YHC, SSH, windmills, static stretch, merkins, and mountain climbers
The Workout: PAX adopted a rock and partnered up. All exercises 15 reps with the rock except merkins.
After PAX went through the list, partners switched rocks and did the run through again.
Mosey over to the basketball courts for 2 rounds of B.L.I.M.P.S. Almost had a merlot.
Mosey back to the front lot for build a bears
Mary: Flutter Kicks IC x 40
Prayer: Injured Reserve (PnG), Bloodsport and Mrs healing, Laker upcoming travels, Lab Rat’s grandpa, Unspoken
Warm Up:10 Minutes of Agility Ladder, Jogging, and Circle Activities
The Workout: Teams of 3 work through three different exercises per station. Tabata Plank between rotation.
Workouts: Stations Time(rest/work)
Mary: American Hammers, LBC’s, Flutterkicks
Announcements: F3Southwake Convergence being held on Wednesday August 29th at Action Park. Date TBD for the Next “Crawl”
Prayer: Pray for 2% and provide him safety while he navigates the legal system in regards to assisting someone leaving a abusive home. Prayers for Bloodsport and his new child.
Father, thank you for allowing us to stay connected with you through your Son, Jesus Christ. Thank you for the powerful work of your Holy Spirit that enables and equips us to bear fruit for you as we remain in you. Thank you for reminding us that apart from you we can do nothing. Thank you that when we turn to you we always have a clear signal and a connection that is never lost. Help us to hear from you so that we can make an impact for Christ in the lives of our fellow athletes and coaches. In Jesus name, Amen!
Warm Up: 10 minutes of jogging, sprinting
The Workout: Round 1: intervals of TRX Push/pull, Slam balls, Lateral Resistance bands, heavy bag cleans, tire drags, wrist/forearm trainer. Round 2: Partner Dora: sprints and TRX push/pull/squat
Mary: American Hammers, Flutterkicks, WWII’s
Announcements:
Prayer: Prayers for Wes and Christa Claytor who lost their baby over the weekend. Praise for 2% and his Foster Parent License approval. Prayers for LAbRats Cousin and their baby going through complications.