Tag Archive for: 2dollars

Water weight

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FNGs:Nome

Warm Up:

Gm,windmill,seal claps, overhead claps, ssh

The Workout:

Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,

7 low to middle curls, 7 mid to top, and 7 full curls for the girls,

7 rutroos, 7 deadlifts, 7 full ground pounders

7 pulse squats, 7 full squats, 7 jump squats

21 triceps

Ran a lap

15 ww3

15 American hammers

15 stars with water weight

15 pitching strides with water weight

lap

Mary:

Lsf finished with 6 inches

American hammers

Lbcs

 Prayer:Health 

Mustang Mosey

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Warm Up: SSH, GM, Frankenstein’s,

The Workout: Moseyed to hills, Did 6’s, Merkins at bottom, Jump squats at top, with reverse run up hill as travel mode. To Mustang alley we went and at each red mustang a squat incrementing as we encountered them (up to 18) and 5 SSH at the black mustangs. Moseyed back to starting point.  Using agility ladder did several versions of foot work and shoulder work. 10-12 versions with 2 rounds each. 

Mary: Hello Dollys, LBC, reverse LBC, leg raises, Homer to Marge, Heel taps, Pickle pounders and plank circle passing BBall around the circle.

Announcements: Q challenge

Prayer: Pax health.

Neighborhood Sweep

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  • Warm‑Up:
    Good Mornings, Frankensteins, Windmills, and Fazio Arm Circles to get everything loosened up.
  • The Thang:
    Mosey over to Crooked Bluff. For every mailbox on the right, knock out 1 merkin; every mailbox on the left, 1 squat. Reps increment and stack as we make our way toward the cul‑de‑sac.
  • At the cul‑de‑sac:
  • 20 Calf Raises
  • 20 Mountain Climbers
  • 20 Shoulder Taps
  • Rinse and repeat on the way out of the neighborhood, stopping again at a second cul‑de‑sac for the same set.
  • Next, mosey to Brushy Meadows and repeat the mailbox gauntlet all the way down to the cul‑de‑sac. After finishing there, we headed back toward Shady Greens, worked in some stretching, and moseyed back to the yard.
  • Mary:
    LBCs, Hello Dolly, and Leg Raises to close it out.
  • Announcements:
  • Q Challenge is live — step up and take a turn!
  • Prayer:
    Intentional and internal moment of reflection.

Cold Snap

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Warm‑Up

Mosey around the track, stopping periodically for:

  • Side‑Straddle Hops (SSH)
  • Good Mornings
  • Windmills
  • Squats
  • Squat Pulses

The Thang

At the wall:
Performed a modified Jack Webb, using a 1:4 ratio of 4‑count Wall Planks to Mountain Climbers.

On the tennis courts:
Broke down burpees, then used lunges or bear crawl as the mode of travel to each end line.

Round 1:

  • 5 Bobby Hurleys
  • 10 Merkins
  • 15 Squats
  • 20 Burpees

Round 2:

  • 20 Bobby Hurleys
  • 15 Merkins
  • 10 Squats
  • 5 Burpees

Mary

Closed with a mix of ab work:

  • LBCs
  • Hello Dollys
  • Toe Touches
  • Leg Raises
  • Homer‑to‑Marge
  • Chillcut with Peter Parkers

Finished with stretching.

Announcements

  • Q Challenge underway.

 

Prayer Requests

  • Banana Seat and his travels.

Cemetery Hill Train Ride

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FNGs: None 

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers 

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.  

Mary: Mosey back to the parking lot/Stretch 

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog. 

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl. 

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken. 

42 in 42

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Today’s workout idea was simple, do 42 different exercises over the course of the workout. The hard parts were twofold.  First, finding 42 different exercises was daunting.  I consulted the ol’ exicon for some help filling the list.  I was also concerned that we wouldn’t have enough time or, the opposite of that, it wouldn’t take enough time.  We ended up coming in under the 45 minute mark which actually worked out because it ended up taking 42 minutes, which LED pointed out.  I was happy with that.

FNGs:

None today

Warm Up:

SSH x42 IC

Windmills x10 IC

Daisy Pickers x10 IC

Moroccan Nightclubs x10 IC

Frankensteins x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

With 7 exercises taken care of during the warmup we only have 35 more to go.  We did everything below in the order shown.  All were a 10 count, either in cadence or on a down/up, unless otherwise noted.

Shoulder Taps

Apolo Ohno

Mountain Climbers

Bobby Hurley

Burpees

Curb steps

Carolina Dry docks

Plank switch

Jump lunge

Crab cakes

Crab humpers

Crab jacks

Bear Crawl – Started at one curb, crawled across the parking lot, and then crawled back

Star jumps

Diamond Merkins

Doggie Paddle

Zebra Kicks

Failure to launch – Each PAX took a turn counting down from 10

Plank punch

Monkey Humpers

Goofball x16 in ascending cadence

Gorilla Humpers

Groiners

Nipplers

No Surrender

Merkins

Turkish Getup

People’s chair – two sets

BTTW – two sets

Mary:

Circled up in the tennis courts for:

Guantanamo Bay

Dr. W – 5×8 count cadence

Box cutters x10 IC

American Hammers x10 IC

Freddie Mercury x10 IC

LBC x10 IC

Announcements:

Road cleanup from yesterday will be rescheduled soon, keep an eye out

T-Claps (Recognition):

Everyone who ran Willimington this past weekend.  Great work men!

Prayer:

The Ukrainian people

The world’s population

16-bit’s coworker Alan recovering from multiple surgeries

 

Thank you men for helping me kick off another year.  I appreciate you all.

 

010000

Burpee Golf at Possum Trot 2/9/22

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FNGs: None
Warm Up: Can’t remember but we did something
The Workout: Multiple coupons of Heavy weight. (Sprinkler wanted something lighter) One PAX wore weight vest and flipped tire while the rest of us lifted to an I/C 20 count of any upper body exercise you wanted. One PAX threw frisbee in hopes of getting it close to tire. For every step away it was one burpee.  We repeated this cycle twice and the tire went to the other end of the parking lot and back while coupons were stationary. Ended up on over 150 burpee count before Mary. Breach will blame it on the frisbee, but we may have just been tired.
Mary: We did stuff for our abs.
Announcements: Can’t remember…check slack.  I am just typing words at this point because I cannot remember the announcements. Which is why 16-Bit is the BB Nazi and wants you to do them immediately after you Q.  Cancun should be the social media Q…Or maybe he should be the Meme Q…Those make me laugh….HAAAAAAAHHHHAAAAA!
T-Claps (Recognition): Anyone who reads this.
Prayer:  Injured PAX, unspoken, Gumps Dad passing. Breach with safe contest and reconnecting with an old friend.