Show up and Q
FNGs:None
Warm Up: Gump
The Workout:TRX rounds led by Gump with rounds of people’s chair, balls to the wall, squats and stuff led by HazMat and Kubota.
Mary: Around the circle a few times.
Announcements: CSAUP Saturday
Posts
We Belong – HOF Pat Benatar
/in Possum Trot /QIC: DauberPAX: @Abacus the OG, Breach, Dauber, Fram, Gump, Pumps, Sunshine
FNGs:none
Warm Up: mosey to lower parking lot trying to make it harder for Fram to find us as he checked out the port-a-potty. SSH, good morning, OH claps, seal claps, sir Fazios, willie mays hays , daisy pickers. Mosey back outside fence, open gates, close gates, Frankensteins, karaoke L/R back up hill
The Workout: off the rock pile for medium rocks. John cusack to lovely coral rock parking lot for some fun. Lots of 10c and in cadence movements including slap rock, curls, tricep extensions, rut rows, bus drivers, squats, knees Gov’t tore up from pavement doing o/h press (that was a bad idea – sorry for all PAX wearing shorts)…more rock work and then returned the rocks to the pile. Mosey to bottom of the hill. Bear crawl up the hill, dips on the guard rail R & R but with erkins in the guardrail. No ant hills experienced. Mumble chatter was exceptional .
Mary: YOGA on the tennis courts. Much needed stretching.
Announcements: HS half; support Breach at T Marion booth; Gump and I shared some wisdom from our +50 years each on this planet; I referenced the newest member of Rock and Roll’s HOF class, Pat Benatar,, men – we (all) belong in F3. It makes us all better because of each other
T-Claps (Recognition): Sunshine and all PAX who ran their first Marathon – AWESOME
Prayer: Breach took us out. Thank you sir! Honored to lead. -Dauber
2nd F Stickboy
Barbells, kettlebells and maces, oh my!
/in Kennys Grave /QIC: Pumpkin SpicePAX: @Abacus the OG, Banana Seat, Finkle, Fram, Gamecock, Gump, Sunshine
FNGs: None
Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins
The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.
Mosey to Basketball court. Game of knock out. Losers must do 10 merkins, 10 squats, 10 WWIIs before returning.
Mary: Good morning, arm stretches, hamstring stretches
Announcements: CPR class 11/21; Volunteer spots still open HS Half.
T-Claps (Recognition): Gump my fellow quinquagenarian
Prayer: PAX running HS Half; Deal with our addictions. Challenge for each PAX to talk to someone about anything they are struggling with.
Old and New School Respect
/in The Nest /QIC: GumpPAX: Finkle, Gamecock, Gump, Pumps
PAX of 4 celebrated Respect Week with some 4 Corner chest, squats and core. Then we worked with some TRX and Plyometrics
A perfect day for a Ground Pounder
/in Ground Pounder /QIC: HazMatPAX: @Pumkin Spice, Bollywood, Dauber, DOA, Forceps, Gump, HazMat
FNGs: None. Warm Up: Good Mornings, Windmills, Willie Mays Hays, Sir Fazio Arm Circles forward & reverse, Side Straddle Hops. The Workout: Medium-Big rocks rotated after each exercise. Curls for the Girls, Rut Rows, Overhead Tricep Press, Wonder Bras, Ground Pounders, Rock Squats. Repeated all exercises. Six work: Chest presses, Skull crushers, WWII’s, American Hammers. Chest superset without rocks (dirkins, merkins, irkins, merkins). Frisbee Golf Putting competition. If you miss you do Starjumps, Side Straddle Hops, Lunges, Squat Jumps, Monkey Humpers, Star Jumps. Mary: Each Pax picked their own exercise.
Feeling Sheepish
/in Sheepdog /QIC: UTIPAX: Flat Line, Fram, Gump, Papa Smurf, Pumps, U.T.I
FNGs: Not Here
Warm Up:
- SSH
- Burpees for Gump
- Good Mornings
- Windmills
- Carioca
- High Knees
- Butt Kickers
- Mozy to track
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
5 Farting Eagles Soaring in the Gloom at the Nest
/in The Nest /QIC: FinklePAX: Finkle, Gamecock, Gump, Sprinkler, Warbucks
PAX: @Finkle, @Warbucks, @Gump, @Sprinkler, @Gamecock
Warm Up: Mosey around the park. @Warbucks had to remind me that we already ran…We did some Good mornings, Willy Mayes Hayes, SSHs.
The Workout: We had two sets of exercises. 11s with mountain climbers and Angle grinders. The Angle Grinders were a real crowd pleaser. Then a mini-dora with no running. Each PAX took turns being the timer doing people’s chair for 25 seconds while the rest of us did 100 shoulder taps, 200 LBCs, and 300 squats.
Mary: Freddie mercuries, American Hammers, Low Slow Flutters.
Announcements: Iliad this weekend, signup on slack, Holly Fest this weekend signup for afternoons needed.
T-Claps (Recognition):
Prayer: @Gamecock’s M traveling back from Boston. @Finkle’s wife work issues.
Pumpkin Work and Disc Golf Sprints
/in Ground Pounder /QIC: Pumpkin SpicePAX: Gump, Motor Boatin', Pumpkin Spice
Nipping the Cold
/in Sheepdog /QIC: AbacusPAX: Gump, Shredder
FNGs: None
Warm Up: Good mornings, Side Straddle Hops, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps
The Workout: I’m calling this one the “Horse Shoe” – Working on an oval-shaped stretch of parking lot, starting at 1 side of the back end of the “horse shoe” we did 10 squats. We ran up to the front of the “horse shoe” where we did 10 burpees. Next, we ran down to the other back end of the horse shoe where we did 10 Carolina Dry Docks. Back up to the top of the horse shoe to do now 9 burpees. This continued until we got down to 1 burpeee at the top of the horse shoe.
Next, we did numerous sets of 10 step ups and 10 dips until morale improved.
Lastly, we round robin’ed between merkins, big boy sit-ups, and bear crawling (bear crawler dictated the exercise change).
Mary: low slow flutters, LBCs, reverse LBCs, Homer to Marge, Pickle Pounders, American Hammers
Announcements:Holly Fest
T-Claps (Recognition):
Prayer: Prayers up for our children growing up in this crazy world, voting season, and praying for my brother-in-law’s father suffering with pancreatic cancer.
Morning Watch
/in The Nest /QIC: GamecockPAX: Dauber, Finkle, Gamecock, Gump, Warbucks, Woody
FNGs: none
Warm Up: normal warm-o-rama
The Workout: Survivor circle. Perform a set of exercises. Vote off the least favorite each round. Gump wanted to vote off people. So much for fellowship! Exercises: Carolina dry docks, dips, lunges, newtons cradle. Second thing was a line up taking turns bear crawling while the others did air presses, arm circles, seal claps. Finished off with some cheddar shredders.
Mary: popcorn Mary
Announcements: Holly fest
T-Claps (Recognition): Woody for making it out to FV
Prayer: Fumunga family friend, Finkle’s wife and school, dauber traveling