Tag Archive for: @Abacus the OG

Best Crazy Ivan of 2025 so far

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FNGs: None

Warm Up: SSH, GM, Arm Circles, Take a lap. 

The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.

Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos. 

T-Claps (Recognition): @sardine using 2 bells for the majority of the workout. 

Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries. 

Simple but effective

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FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

 

Crazy Ivan Birthday Bash

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FNGs:  None

T-Claps: Flip Phone and Gump (5 workouts)

Warm-up:  SSH, Good AM, etc

Workout:  See binky ; Very little rest  HIIT

COT:  Family members who are ill; PAX looking for work.  YHC took us out.

Honored to lead on my 56th birthday.  Apologies for the commercials while listening to Pandora.

 

Simply effective

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FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

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Stonehenge

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FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure. 

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps.  Then 15 Goblet squats in between each exercise group.  

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

Q School: Session 2

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12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora  – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

Prison Yard 7 X 4

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7 PAx took to the yard for an all-body weight Tabata-style workout.

Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.

Warmup,

A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps

Workout

7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.

Burpees

Prisoner Squats

Apollo Ohons (Skaters)

Reverse Lunges

Mountain Climbers

Low Slow Flutter

Peter Parkers

Ended with 2 mins of stretching

 

Announcements:

Road clean up project this Sat with the Travis Manion Foundation at 9 am.

Prayers:

Banana Seats neighbors, lost loved ones recently.

COT

HIIT circuit at Prison Yard

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7 PAX showed up to the Yard for a circuit beatdown.

Quick warm up
SSH
Arm circles
Imperial squat walkers

Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins

1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)

No time for Mary

Pigskin Practice

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6 HIM showed up for some chilly football practice. 19 degrees but it’s a Monday so let’s get the week started.

Lap around clubworx gym
Warm up
GM
SSH
Windmills
Chilly jacks

Pass the peel – Indian run around track with football toss overhead. When it gets to the back, run to front and start over. If someone drops the ball, 1 Turkish getup. 2 laps total. Combine drops for burpees. We had 6 total.

Football drills in lower field
Left/right while chopping. Up/downs on hit.
Ladder shuffle drills 6 times through

Grab a rock
Partner up, similar speed
Devin Hesters – one person takes off sprinting with the rock, P2 does 1 burpee then try’s to catch them. Switch, R&R twice

Tables – dips, irkins, box jumps
reps of 15, 12, 10

Mary on tennis court – popcorn style

Hanging Bells on Santa’s Sleigh

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FNGs: None

Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins

The Workout:

45 seconds on with 15 seconds rest for 3 sets:

  1. Hand to Hand Suitcase Deadlifts
  2. Bear Plank Shoulder Tap
  3. Alternating KB Swings
  4. Bear Plank Shoulder Tap+Carolina Dry Dock
  5. Pass Under Lunges

Five One Minute 5 Second EMOM

  1. 10 Full KB Swing
  2. Pulse Squat Time Remaining

Five One Minute 5 Second EMOM

  1. 10 Shoulder Press
  2. Seesaw Lunges Time Remaining

Mary:

45 Seconds on with 15 Second Rest

  1. North South KB Plank Pulls
  2. KB Alternating Leg Lifts
  3. Plank Pull Through East West
  4. Hollow Middle Rocks
  5. Half Turkish Get Up Right Side
  6. Half Turkish Get Up Left Side
  7. Peter Parkers
  8. American KB Hammers with Sprinter Situp
  9. Bear Plank KB Taps
  10. KB Deadbugs
  11. Hollow Low Slow Flutter

Announcements: Stay safe and wear lights when running in the morning and at night.

Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.