Nutcracker 2/3/26 Legs
Warm up – SSH and the usual
Main event – leg swings 25 x 2; front/back and side/side
Main event – wall sits, squats, reverse lunges
Wheelbarrows. Two PAX wheelbarrow while third PAX lunge walks
Mary
Tag Archive for: @bestinshow
Frozen Balls
FNGs:none
Warm Up: ssh, willy mays hays, mtn climbers, sir fazio arm circles
The Workout:
PAX moseyed around the side of Oakview to find a wall. Each PAX performed 5 wall balls while everyone else held a standard plank. We lined up on the wall for a 10 count from each PAX while passing 20lb ball back and forth
Moved over to the track for 4 rounds of 20 merkins, 30 squats and 20 wwi. After each round we ran a lap.
Moseyed to basketball court for a round of 10 slam balls while PAX held a plank.
Mary: Finished off with several rounds of core and stretching .
Announcements:none
T-Claps (Recognition): none
Prayer: prayers for RogerRoger who had throat surgery
Do you want to build a snowman
FNGs: None
Warm Up: Parking lot mosey, SSH, prisoner squats, imperial walkers, hill billies, merkins, willy mays hays, sir fazio arm circles and seal claps
The Workout:
You need a good base to build a snowman so the plan of 30/20/10 reps established our base.
Round 1: kb swings, goblet squats, snatch and figure 8. After each set of reps a weighted lunge or farmer carry was called.
Round 2: curls for the girls, overhead tricep, halos and thrusters. After each set a weighted lunge or farmer carry was called.
Mary: Quick round of WWI and WWII along with some light stretching
Announcements: BestinShow starting a new business Honeydew Heroes to help those with small tasks.
T-Claps (Recognition):
Prayer: Check on your neighbors during the recent and upcoming storms.
When the Snow Cleared
FNGs: None
Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.
The Workout:
x5
KB Swings ( 15 )
KB Gobblet squats ( 12 )
KB Clean Press ( 10 )
Burpee jump overs ( 8 )
KB Front raises ( 5 )
400m run
BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)
Mary: none
Announcements: Fund Raiser opportunity currently posted in Mumble chatter page.
T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like 💪👊
Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it.
Its a good day 💪🏽🔥
Experiencing ombrophobia with my bros
FNGs: none
Warm Up: Arm Circles, Popeye Punches, WMH, Kettlebell Halo, Kettlebell lunge and twist
The Workout:
Part 1 (10 minutes):
One arm
- 5x Snatches
- 4x Rows
- 4x Hang cleans
- 4x squats
SWITCH Sides and repeat. Continue alternating sides for 10 min.
Part 2 (10 minutes):
- 2 minutes Around the World reverse lunge
MOVE TO KNEELING POSITION
- 45 seconds Uppercut bottoms up press
- 45 second Twist upper cuts
- 45 sec high pulls
SWITCH Sides and repeat
Part 3 (10 min):
LINE UP
- 15x Kettlebell Swings
- 10 Kettlebell Plank Drag
- 10 Breakdancers
Farmer carry right arm
- 10x Side lean
SWITCH sides and repeat
Mary: Joined up with The Cletus boys for a Mary. Pickle Pounders, Hello Dolly, LBC, H-T-M
Announcements: Apex hosting charity walk for Men’s Mental Health. @Yogurt is Q-ing next week for his 60th! Details on Slack.
T-Claps (Recognition): none
Prayer: none
Downtown Train Birthday Bash 59
Warmups: Good mornings 10x, Bat wings 10x 4 positions, Sidestradle hop 59x for bday
Main Event: Mosey to stage area in front of HS Culture Club
Absolutions 10x
Complete circuit around library with three stations. Each station with three exercises: arms/shoulders, legs, core.
Partner up for counts and form. Complete 59 reps between the two of you.
Station 1: Merkins, squats, LBCs 59 reps
Between: Absolutions
Station 2: Side planks, lunges, WWIIs 59 reps
Between: Jack Webbs
Station 3: Patty cake Merkins, squat hold, American hammer 59 reps
Finale: Sprints in parking deck
COT: Announcements: Accept the challenge. In this case, consider signing up for the Triangle Sprint Triathlon. Super easy.
Fence painting on Monday, May 20
Prayer requests: Hasselhoff job situation/opportunity
Unspoken
Second F: Coffee by Abe and Wild Turkey
Fresh strawberries by yours truly.
Honor to lead. Thanks for helping celebrate my birthday.
Leadership Lessons
YHC wanted to help build the leadership principles of initiative, contingency management, and succession planning with todays convergence crew at Crazy Ivan and Cletus. To that end, Q decided it was best to stay asleep until exactly 5:30am and then see what happened.
FNGs: None
Warm Up: Something probably, I was brushing my teeth
The Workout: YHC had promised some upper and lower body work in the pre blast, where PAX could choose their own adventure. Drawing from that direction, @pikachu took a crew for lower body work while @bestinshow took a crew to work on upper body with kettle bells. Plan that was formed involved a switch of activities for the two groups about halfway through.
As the groups split, the Q finally arrived and fired up the Xmas music. A playlist with some truly horrific takes on xmas classics.
Upper Body Thang:
3 rounds, of 9, 12 and 15 reps each
- Goblet Squat
- Cleans
- KB Hopover Burpees
- Single Arm Rows
- Single Arm Snatches
- Jump Lunges
Lower Body Thang:
Ascending progressing where you would work forward through a seriesof exercises, then reverse back to the start, then add another exercise the next round. Took place on the small tennis court
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crawl Bear
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
- 20 Merkins, Bear Crawl across short side, 20 LBC IC, Crab Walk along long side, 20 big boi situps, Lunge Walk along short side, 20 merkins, reverse lunge walk along short side, 20 big boi situps, reverse crab walk, 20 LBC IC, Crawl Bear
- 20 Merkins to close
Mary: Stretching
Announcements: Some xmas light run with an the HS run club, meeting at an unknown date and time, and traveling an indeterminate distance
T-Claps (Recognition): @bestinshow and @pikachu for stepping up to lead and cover for Qs failures. Greatly appreciated.
Prayer:
- (Praise) @abe’s father back home, simplifying care and anxiety for his Mom
- @YesHeCan having heart surgery today
- @brexit with a 4th round interview today to hopefully secure a job that allows him to stay local
- @bestinshow for working through a slow season in business, prayers for additional work or finding a wad of dough somewhere
- @bleeder upcoming surgery (Dec 15)
2nd F – Café Tacoma:
- @abe and @BnB provided some excellent hot brew as well as penalty free cups
- Great 2nd F in the parking lot
- @u.t.i. and @gilette joined following their run, @u.t.i. of course arrived shirtless and sweaty
Workin 9-5
FNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus)
Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss
The Workout:
Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…
Thang 1:
Every 2 min on the minute:
- 10 bob and weave
- 10 reverse lunge with twist
- 10 squat to overhead press
5 rounds total
Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:
- 3 swings
- 3 cleans
- 3 press
15 rounds, the a Q challenge call to increase reps along the way from 3->4->5
Mary: dying cockroach, modified Freddy mercury, WWI, heel taps
Thang 3:
Death drop
- 10 burpees, 10 right arm snatches, 10 left arm snatches
- 9,9,9
- 8,8,8
- …
- 1,1,1
have a nice day.
Announcements: Xmas party on Dec 7
Prayer: stubs has a new tumor treatment that is supposed to get him back to 💯.
dahmer’s brother enrolled in a substance abuse treatment program.
pumpkin spices son Alex sprained his ankle in his first JV basketball game
Sweaty Sevens
FNGs: Nada
Warm Up:
-mosey around the parking lot
-circle up for SSH, windmills, Seal Claps, and Merkins
-Slowly move down the parking lot with high knees, butt kickers, and karaoke with squats and mountain climbers mixed in
The Workout: THANG #1
Lucky 7’s with cinderblock coupons
-7 rounds
-7 reps per exercise
-RutRows, Forward Lunges (both legs =1), ground pounders
THANG #2
Partner work with cinder coupons
-150 offset merkins
-150 weighted dying cockroach
-150 chest press
Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running
“Cool Down” lap after Thang 2
Mary:
Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders
Prayer:
@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days.
Swinging for Jeannette
FNGs: Lyft
Warm Up: Side Shuttle Hop, Michael Phillips, Fozie Arm Circles
The Workout:
EMOM Style workout.
1st set- 3 rounds (12 minutes)
15 full KB Swings
15 Goblet Squats
6 Cleans per side
5 Clean and squat per side
2nd set- 3 rounds (6 minutes)
20 half KB swings
10 Clean and Press
3rd set- 3 rounds (6 minutes)
15 full KB swings
10 Burbees
Mary:
2 rounds of abs from the April Ab Challenge
Announcements:
FV trash clean up on Saturday
T-Claps (Recognition): welcome Lyft Prayer: Rubik’s extended family member, FRAM’s coworker suffering from a loss of a loved one.