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TUT you say?

/in /QIC:
PAX: , , , , , ,

FNGs: Nope
Warm Up: Mosey down around roundabout and back to picnic area.  SSH (STD/DBL/SMURF) I/C, Sir Fazio arm circles forward 20 I/C, 20 sec reverse I/C. Windmills, Frankenstein’s, Imperial Walkers & Hillbillies.
The Workout: Time Under Tension (TUT) at every ten second interval the weight moved in motion. Always tension on muscle during exercise. PAX partnered up. 4 groups. First Cycle. Group 1 (Curls For Gurls) Group 2 (Squat hold w/press) Group 3 (Tire Squats) Group 4 (Weighted Merkins) Partner 1 does exercise while Partner 2 was I/C @ 60 sec doing SSH or Plank hold. Rotated through the stations. 2nd cycle (Tricep Ext), Tricep Kickbacks, Lawnmowers, Weighted Push-ups. 30 sec I/C with SSH and Plank holds. Short side bear crawls / Long Side moving BTTW. Squat hold for the 6.
Mary: Leg climb and two hand heel taps.
Announcements: None
T-Claps (Recognition):  Fonzie & LED EEC and Norm for EC
Prayer: LED Uncle with cancer, two PAX with friends having marriage problems.

Week 4 IPC

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FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south

Abstract Art

/in /QIC:
PAX: , , , , , ,

FNGs:none
Warm Up: 4 for EC Fram,Fumunga,Norm,LED

Took a little jog and then did Good mornings, daisy pickers, windmills, and Fazio arm circles
The Workout: Grabbed a rock for our art work and headed to soccer field.  Performed 2 minute intervals of 15 exercises to create a masterpiece not pretty but original.
SSH x 4

bent over rows

curls for the girls

tricep extension

alternating lunges

prison squats

catalina wine makers

speed skaters ( or bobo something)

merkins

plank hold x 2

deadlifts

Mary: 20 count IC LSF,Hello Dolly, boat canoes
Announcements:mulch is complete, iron pax Wednesday.
T-Claps (Recognition):
Prayer:my uncle and pancreatic cancer, fumunga and wife during pregnancy

Normageddon, Part 3: No time to roost

/in /QIC:
PAX: , , , , ,

YHC’s 2 year anniversary tour continued at The Nest where we had great temps but definitely no time to roost. After a solo EC, YHC returned to the parking lot where a handful of PAX were preparing for what was to come.

It was an honor to lead as always and I’m thankful for those who showed up to encourage and push me. It means more than you guys know.

FNGs: None

Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 15 IC
Daisy Pickers x 15 IC
Good Mornings x 10 IC
Windmills x 10 IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC

The Workout:
We moseyed over to the baseball field which has never before been utilized at The Nest as far as anyone could remember.
Start off with 5 burpees at home plate > bear crawl to 1st base > plank hold for the 6 > do an arm exercise (Round 1 = Merkins x 10) > Lunge walk to 2nd base > squat hold for 6 > do an ab exercise (Round 1 = WW2 x 10 IC) > crab walk to 3rd base > squat or plank for the 6 > do a leg exercise (Round 1 = squats x 10 IC) > crawl bear to home plate > plank hold for the 6 > complete the round with (you guessed it) 5 celebratory burpees and a victory lap around the bases.

Round 2: R&R plus 5 reps (15 @ each base)
Round 3: Pax chose to change the exercises to Carolina Dry Docks @ 1st base, LBC’s @ 2nd base, and Monkey Humpers (thanks a lot Gump!) @ 3rd base – plus 5 reps (20 @ each base)
Round 4: R&R minus 5 reps (15 @ each base)

That was all we had time for so moseyed back to the parking lot for Mary…

Mary:
American Hammers (x 15 IC)
Freddie Mercuries (x 15 IC)
Box Cutters (x 15 IC)
Homer to Marge (x 10 IC)
Homer to Marge – right leg up (x 10 IC)
Homer to Marge – left leg up (x 10 IC)
Have a Nice Day!

Announcements:
Mulch on Saturday; Adopt a highway on Sat. @ 6am at Needmore Park

T-Claps (Recognition): Great work HIM! > Congrats on the new job Finkle!

Prayer:
FloJo traveling and family challenges; pray for our nation – healing and recovery from COVID; Finkle’s new Job

IPC week 3

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax  week 3

timed workout

400m run

10o merkins

400m run
90 squats

400m run

80 merkins

400m run

70 squats

400m run

60 merkins

400m run

50 squats

400m run

40 merkins

400m run

30 squats

400m run

20 merkins

400m run

10 squats

800 m run

Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally

“My legs hurt”

/in /QIC:
PAX: , , , , , , , , ,

FNGs: None
Warm Up: SSH I/C 20 (half double time), Daisy Pickers I/C 10, Windmills I/C 10, Sir Fazio Arm Circles I/C 10 forward 10 back. Shoulder Stretch (front and back) Micheal Phelps I/C 10, 5 Burpees OYO.
The Workout: 12 PAX broke into groups of 3. Excercises per round were: #1 Merkins (Wide,Standard,Military,Diamond,Derkins) all on rocks and as many reps as Group #2 cadence would allow. #2 various abs exercises but drove the cadence, #3 Pull-ups (Wide, Standard, Narrow, Chin ups) 5 rounds completed. Partner up and did shoulder exercises. 1 partner ran across field and back as other person did (Arnold Press, Heavy Pants, Front Raise, Iso Arnold Press)

Mary: Boat/Canoe, Leg Climb, Touch the Sky,Freddie Mercury, Oblique V-ups.
Announcements: Mulch at bass lake,Prison Yard at 5am (bring a head lamp),Flo Joe M looking for a full-time or PT Job,
T-Claps (Recognition):
Prayer: Kids lost in JOCO from flooding. Several unspoken

Sharing is Caring

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Two weeks in a row we’ve shared The Nest with a female workout group (Not FIA). Luckily we’ve had different plans and stayed apart. Guess, we’re going to have to be good neighbors and share the gloom until the gyms open back up.

FNGs: None

Warm Up: Short Lap, SSH, Willie Mays Haze, Fazio Arm Circles, Michael Phelps

The Workout:

Bear Crawl Indian Run from the parking lot to the Middle school sidewalk. PAX in a line hold a plank while the back moves up in a bear crawl. Stop at the short wall for 2 sets of Dips, Irkins, Box Jumps, Cubicles (ha! new name by Norm, seated squats),  Dirkins. Walk Like an Egyptian (Lunge Walk Indian Run) back to the road at the top of the park… the burn is real…

What should we name this one? Benjamin’s, Centurion, One Hundo’? They called this Route 66 in the Lexicon, but we don’t have as many light poles. Run along the road doing 5 exercises at each of the 5 light poles. Come back doing the same thing but with the next exercise. Total of four rounds makes 100. Merkins, IC Squats, Star Jumps, Burpees.

Celebrated Phase 2.5 with pull-ups on the playground AMRAP.

Mary: Circle for Mary. Low Slow Flutter, WW2, Big Boy Sit-ups, LBCs, American Hammers

Announcements: Iron Pax Challenge, BRR this weekend, Sign up for mulch

T-Claps (Recognition): All the boyz

Prayer: Unspoken

Taking on the Swarm

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So named because Bebop parked himself under the lamp during People’s Chair, and got swarmed with ant drones. It looked like that scarab scene in The Mummy, and also my worst nightmare.

FNGs: None

Warm Up: Warm-up lap, butt-kickers, high knees, Willy Mays Haze, Fazio Arm Circles, Michael Phelps, Side Straddle Hop

The Workout: THING 1: Mosey over to the FV Community Center for some rock push tug-of-war. Split up into two teams with a pair of rocks at one end of the parking lot. Team 1 performs an exercise then starts pushing the rock to the other end of the lot. Team 2 runs around the community center, and Team 1 stops in place once they’re back. Alternate, and Team 2 exercises and pushes the rock the other way. After a few rounds the team that made the most progress wins. We’ll dial this one in, since everyone made it to the other end before the other team got back. Exercises: Curls for the Girls, Overhead Tri’s, Ruh Rohs

THING 2: Peoples Choice. Start out with a set of exercises and a PAX eliminates the one they hated the most every round. Exercises: Burpees, Merkins, Lunges, Shoulder Taps, Monkey Humpers

THING 3: Peoples Chair with Bat Wings (Seal Claps, Overhead Claps, Fazio Arm Circles Forward and Reverse)

Mary: LBC, WW2, Rosalita, Homer to Marge, Have a Nice Day

Announcements: F3 Mission Statement recital, Norm’s F3 Anniversary, BRR this weekend

T-Claps (Recognition): Bebop and Banana Seat for coming out the next day after the Iron PAX Challenge at Possum Trot

Prayer: Boy George and his family travels, Bebop’s sister for a healthy pregnancy, Gamecock’s Daycare owner’s family loss