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Tire-go-Round @ Prison Yard

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FNGs: None
Warm Up: Mosey to 4 corners of building and explain exercises. 10 SSH, 10 Imperial Walkers, 10, Hillbillies.
The Workout: At each station PAX had to do abs of choice, arms, legs using a 15 count in cadence. Station 1 > weights and kettle bell  (curls/tries/press & goblet squats) Station 2 > 12 lbs sledge swings on big tire & fast feet on small tire.  Station 3 > Front Raises with fire hose. Squat with med ball press and release.  Station 4 > Sand bag toss (hit ground and leave body) Pain stick (anything upper body) After 3 exercises rotate to next station.  1 person would drag the tire from station to station and pass to a new person.  Every lap around the circuit took 5 burpees off the 50 burpees in the bank.  Circuit timer was set at 30 min.  Team did 10 burpees OYO at the end…the tire only made 8 laps around the circuit.
Mary: Hamstring and Hip/Glute stretch
Announcements: Sign up for Mulch at Bass lake, Prison Break (in beta) after Prison Yard.
T-Claps (Recognition):
Prayer: Kid battling cancer (Roger-Roger).  (New Mexico) friend is seeing some recovery progress from Leukemia. (FRAM) wife going in for health screening from feeling bad. (Double D) Pray for all the tension and first responders during this time. All spoken and unspoken prayers. New Mexico took us out.

Prison Yard is Back

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9 Pax members got stronger at the reopening of the Prison yard.  Roll call was taken promptly at 5:00 sharp with Double D, LED, Fonzie, Fram, Deadbolt, New Mexico, Roger Roger, 8-Bit and Warden Breach on the Q.

Warm-Up: A little mosey around the parking lot followed by 22 count reps of SSH, Imperial Walkers/Hillbillies and Daisey Pickers.

The Workout: 9 Stations of pain, 2 minutes of work followed by 15 seconds to rotate between stations

Tire Drag down the parking lot and back

Battle rope double arm waves

Jump Rope

Heavy Bag Squats

Tire flips with a merkin

Pain stick overhead press

Firehose reverse lunges

Ab roller

Med ball overhead slams

Mary: Circle up for a slow burn v-Freddie mercury

Announcements: New AO possible in the Garner area on Mondays getting up by New Mexico, details to come

Prayer: Roger Roger mentioned a family with a child dealing with cancer and his father in law is having surgery, Double D mentioned a family that lost their 14yr old.

Ultimate @ Thunder – 17Jun20

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FNGs:

None 🙁
Warm Up:

Mosey over to the pit. Circle up for SSH x10 IC, Daisy Pickers x10 IC, Frankenstein’s x10 IC.

The Workout:

Split into teams for Ultimate frisbee. First ¼ of the game 3x Merkins per drop, second ¼ 1x burpee, third ¼ 1x Turkish getup, fourth ¼ no exercise penalty.

Mary:

Not today.
Announcements:

Mulching at Bass Lake starts this Saturday and continues each Saturday until we finish.
T-Claps (Recognition):

Hardy & Florence – those guys are legit at Ultimate.
Prayer:

Baby Day. Pax suffering from loss.

Better late than never?

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Apologies for the lateness of this BB but hopefully late is better than never. We had a good start to the week at Mutiny/ Red October and it was YHC’s honor to lead for Fedex who had to be at work early. Thanks for the honor to lead and I hope those who were there got their money’s worth.

EC: Norm – all alone… *sigh*

FNGs: None

Warm Up:

Courtesy of Fram…
SSH x 20
IW x 20
Hillbillies x 20
Toy Soldiers x 10
Daisy Pickers x 10
Sir Fazio Arm Circles – x 10 forward/ x 10 reverse

The Workout:

Partnering up was easy with 4 of us so once we chose our partners, the beatdown commenced…
P1 runs while P2 does exercise – P2 catches up to P1 and switch – first partner to finish does 2nd set of exercise – each partner does 2 sets

Between laps: 20 each of dips/ derkins/ Irkins

Lap 1: 20 Merkins (single count)
20 x irkins/ dips/ derkins
Lap 2: 15 squat jumps
15 x irkins/ dips/ derkins
Lap 3: 10 crab cakes (5/ leg)
10 x irkins/ dips/ derkins
Lap 4: 10 WW2’s
10 x irkins/ dips/ derkins
Lap 5: 10 Carolina Dry Docks
10 x irkins/ dips/ derkins

Mary:

Mary: Yoga stretches with Dauber

Announcements:

Martinis mom’s funeral today at 11am
Rune

Prayer requests

T-Claps (Recognition):

Red October Q was Dauber who was joined by Gump and Fram.

Prayer:

Covid/ front line workers/ riots
Fram had to put their dog down

Ultimate in the Pit

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Tonight’s workout was pre-blasted as ultimate frisbee and clearly that was popular with the pax based on the 18 people that showed up to play. Turf fields were reserved but the pit across stinson and down the hill had plenty of open space. After a quick Alpine sighting we began.

FNGs: Puberty & Do-si-do – welcome men!
Warm Up:

SSH x10

Daisy pickers x10

Sir Fazio Arm Circles x10
The Workout:

Ultimate frisbee. First half of the game was 3x merkins everytime the disc hit the ground, second half was 3x squats. Scoring squad called an exercise for eveyrone to do – Fumunga called burpees multiple times.
Mary:

Not tonight
Announcements:

RUNE continues – remember you can’t win in the first week, but you can certainly lose.
T-Claps (Recognition):

FNGs Puberty and Do-si-do for coming out on a hot evening. Skidmark for getting them out there.
Prayer:

Fantastic message from Breach about Travis Manion foundation and how important that type of work is especially now with everything going on in our country.

Pablo/Particle Board/Rain Maker’s mom – see 3rd F channel for arrangement details.

Battling the stuff!!

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FNGs:NA
Warm Up:10 pax’s up and at it this morning to find room in their garage and workout.  If you were there and I didn’t see you I apologize for leaving you out.
SSH, good mornings, fazio arm circles, hillbillies imperial walkers
The Workout:

3 sets – 20 swings, 10 lunges each side, bent over rows

3 sets – 20 sumo squats, 10 press each side, 20 ic count figure 8s

3 sets- 20 side bends, 10 side lunges each side, 20 triceps

10 one leg dead lift each side

20 ICAmerican hammers

20 IC Lsf

Mary:She was sleeping!
Announcements:see slack
T-Claps (Recognition): 16 bit for getting AO containment setup and all the pax’s continuing to get at it while stuck at home!!!
Prayer: we can take the time to enjoy this slow pace and family time. Guidance for all Americans on how to be safe and do their part to slow the virus.  All the medical workers on front line

It’s Just Another BOMB-Track!

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This is the way we lead. We know people are counting on us…so the HIM shows up! He shows up for himself, his family, his fitness, his mind, and for his F3 brothers!

Word was today could be last official post for awhile with COVID lockdown…so no way was YHC missing this. Truth is…YHC is pretty banged up.  Got a hamstring and knee injury that was making all this much more difficult. Have absolutely no spring in the step, it’ll be time to rest up soon…but not today! Thanks to the pax for waiting for my 6 a few times as we travelled to many places in the jungle looking for Tiger Blood!

FNG’s: None
Warm Up: Warm up was really done along a mosey path that integrated into the workout. We did a 15 for 15. 15 light poles on our mosey path – 15 exercises at each. Exercises were: SSH, Imperial Walkers, Seal Claps, Good Mornings, Merkins, Frankenstein’s, Prisoner Squats, Monkey Humpers, Staggered grip merkins L hand, Overhead Claps, Burpees, Hillbillies, Staggered Grip Merkins R hand, Nipplers, and Fence Dips.
The Workout: Down the stairs for just another BOMBS Track! Like the great Rage Against the Machine track…this series brought grunts and words of displeasure from the pax. Pax split up and run opposite directions. When pax met up again…BOOM! An exercise was called. Each lap had an exercise as follows: 15 burpees, 25 Overhead Air Presses, 35 Merkins, 45 BB Sit-Ups, 55 Squats.

Headed back up through the jungle to the parking lot. Each pax was instructed to line up with 8 parking stripes in front of us heading up hill. Bear Crawl to 1st stripe, perform a Diamond Merkin, lunge walk back. Bear Crawl to 2nd stripe…2 Diamond Merkins…so on and so forth. Pax did a few series of H2M and Freddie Mercury’s while YHC was about a lap being and going low and slow on the knee.

To the Wall Tigers! Pax did a 15 count each of BTTW, repeato but with a 10 count, then again with a 5 count. Let it be known…Breach counts  slower than Snap and I. Also worth noting, Snap runs faster on a track than Breach and I… or maybe faster than any pax I’ve seen!

Finished with 20 count People’s Chair from each pax. Mosey back to the flag for Mary.
Mary: only time for 15 count Pickle Pounders IC.
Announcements: Follow Slack closely today for continued instrux. Breach shared that this is a great time to reach out to other pax and family members to check on them and encouragement.
T-Claps (Recognition): These two pax for keeping me honest and motivated to get out here and Q despite the pain.  Way to work hard!
Prayer: Our Nation, health and safety. Acceleration despite limitation. YHC took us out. Honor to lead. Time to heal up… glad I have weights, kettlebell, and heavy bag at home…leg needs a rest.

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6 Pax and 2 runners made it out for a Hilltop Prison Yard workout hosted by the Warden (Breach)

Double D, Sprinkler, BB, Felix, Hefer,

Runners- Dirty Pipes and Laettner

Warm-Up: A short Mosey around the parking lot to a circle of 22 rep counts of SSH, Windmills, Daisy Pickers, and Imperial Walkers/Hillbillies

The Workout: 6 Stations 2 rounds, 2 minutes of work at each station with 15 second of rest between each station

Station 1 Barbell

Round 1               Ab Rollouts

Round 2               upright rows

Station 2 Big tire #1

Round 1                Flip-Squat-Flip

Round 2               Plank Get-ups

Station 3 Pain Sticks

Round 1                Pain stick hip bridges

Round 2                Cross Over Merkins

Station 4 Weight Plates

Round 1                Weight plate straight arm raises

Round 2               My Little Sunshine’s

Station 5 Fire Hose

Round 1               Pull and Bear Crawl

Round 2               Plank Pull Through

Station 6 Sandbag

Round 1                Bent Over Rows

Round 2                Shovel Twists

Mary: Ab burnout, 3 rounds of duck duck plank holds followed by 22 counts of LBC’s Homer to Marges and Pickle Pounders

Announcements: Be Patient, with all that is going on be slow to anger and think through your decisions. Don’t let the current situation be the reason that you make a bad choice that can hurt you and your family. You will be remembered by how you handle this situation, so let your positive character show through.

Prayer: Keep us safe and let us get through this with positivity.

3/17 Prison Yard with some creative Social Seperation

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Pax of 3 braved the Wardens St Patricks Day social separation workout

Double D, Sprinkler and Warden Breach

Warm Up: Mosey around the parking lot with 22 counts of SSH, Frankensteins, Windmills and Good Mornings

The Workout: 6 Stations of work with plenty of space between

Weight Plates- Shoulder Shrugs

Battle Ropes- Waves and Slams

Kettle Bell- Swings

Med Ball- Overhead Slams/ Russian Twists

Sandbag- Groundpounders

Pain Sticks- Squats

3 rounds- 90seconds of work with 15 secs to rotate between stations.

Prayer: Keep level heads in light of all that is going on, we will get through it and how we do will be what folks remember.

Stress Buster

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There is no better way to handle stress than a good old Murph!

Warm Up: Run one mile

The Workout: 100 pull-ups, 200 Merkins, 300 squats

Mary:  Run one mile

Prayer:  Health and gratitude