FNGs: None
Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.
Mary: No time
Announcements: Check Slack
T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.
FNGs:None
Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.
The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.
Mary: No time
Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations
T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken
FNGs: n/a Warm Up:Mosey The Workout: 5-6 miles from Womble Park to Bass Lake, full 2 miles around the lake, return through Sugg Farm. Mumble chatter was encouraged and headlamps shown the way
Mary: n/a Announcements: Two 3rd F opportunities on March 8th, Food Cupboard project (Wiggly) and road clean up (Breach) T-Claps (Recognition): Prayer: Community members that have lost loved ones and health issues we are aware of.
FNGs: None
Warm Up:
The Workout:
Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.
Lower Body Focus
Upper Body Focus
Full-Body/Cardio Focus
Core Focus
Announcements: Vote for Best In Show’s dog – Link in SLACK
Prayer: Continued healing for Best In Show
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.
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
FNGs: None
Warm Up:5 min of various
The Workout:
ME: Thang 1
Thang 2: Yoga
Mary: During Yoga
Announcements: Painting, Q-sheet
T-Claps (Recognition):
Prayer: Lost family members, Injured Pax, unspoken (YHC took us out)
FNGs: None (5 PaX split off and Rucked)
Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.
The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.
Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock
Announcements: Painting, Fill up Q-Sheet
T-Claps (Recognition): All that help with the food cupboard
Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.
FNGs: None
Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,
The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.
Set 1: Curl/Tri/press (3 count on neg/pos)
Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)
Set 3: HTM/WW1/Weighted side plank
Set 4: squirrel squat/lunge hold single arm press
Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press
Mary: We thanked ourselves and someone who’s been frustrating us.
Announcements: WOD, and Beer Ruck
T-Claps (Recognition):
Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken
FNG NONE;
| ODD NUMBERS | EXERCISE | DISTANCE | Points | EVEN NUMBERS | EVEN EXERCISES | Points |
| 1 | Run | 400 | 1.0 | 2 | 100 I/C SSH | 2.0 |
| 3 | Run | 800 | 2.0 | 4 | 100 I/C Big Boy Sit-ups | 2.0 |
| 5 | Run | 1200 | 3.0 | 6 | 100 I/C Plank Hold | 2.0 |
| 7 | Run | 1600 | 4.0 | 8 | 50 Absolutions | 5.0 |
| 9 | Run | 1200 | 3.0 | 10 | Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) | 20.0 |
| 11 | Run | 800 | 2.0 | 12 | 100 Sandbag Burpees (25 per bag) | 20.0 |
| 13 | Run | 400 | 1.0 | 14 | Lunge Walk Curves / Sprint straights (2 Laps) | 5.0 |
| 15 | Run | 1600 | 4.0 | 16 | Bear Crawl (1 lap) | 10.0 |
| 17 | Run | 1200 | 3.0 | 18 | John Cusack w/Cindy (1 lap) | 10.0 |
| COMPLETE IN ORDER | 9,200 | 23.0 | COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! | 76.0 | ||
PAX picked their path.
1 hour beatdown:
Announcements on SLACK.
SEE ya’ll in three months!