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
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
FNGs: None
Warm Up: Hill billies, Imperial walkers, Sir Fozio Arm Circles forward and backward, Willy Mays Hayes, Side Straddle Hops, some merkins
The Workout: Large rock and rotate to the left after each exercise: Curls for the girls, Wonde, Rut rows, Overhead tricep press, Shoulder press, Ground Pounder. Move to the wall. Balls to the wall with counts of 10 by each PAX, people’s chair 10 second counts, individual calf raises cadence x 11. Repeated large rock work rotating to the right, and then the wall exercises. Played 2 holes of frisbee golf with squats before each throw on the first hole and monkey humpers on the 2nd hole. Breach also added a missed putt penalty for 5 merkins for each missed putt. Nice finish. Time’s up so brought it back to COT.
Announcements: Road cleanup scheduled for Saturday February 3rd at 9AM at the Walmart in FQ.
FNGs: None
Warm Up: SSH,GM’s, Frankenstein, Daisy Pickers, Micheal Phelps
The Workout:
Round 1:60/80lbs sandbags (clean and press) stacked sets, 25lbs KB (single leg deadlift) Weighted 50lb SB drag/pull, 80lbs sandball (clean and bench press), Big Tire flip, Timer was tire carry.
Round 2. 60/80lbs same, 25lb kettle bell same, Bear Crawl drag with 50lbs SB, Big Tire flip, 80lbs SB layflat put on chest and stand to feet. Tire carry was timer.
Round 3. 60/80lbs Stacked Squats, Med ball press, Big Tire Jumps, Tire timers, Bear Crawl drag with 50lbs. Pain Stick OH heel taps,
Mary: It was horrible and hard.
Announcements: Sheepdog parking to change. Sign up to Q.
T-Claps (Recognition): Prayer: H1N1 Son (knee/transmission), B.S. healthy, Rubic’s M.
FNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
Five One Minute 5 Second EMOM
Five One Minute 5 Second EMOM
Mary:
45 Seconds on with 15 Second Rest
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.
It was a cold one this morning! 28 degrees to be exact. Had a solid turn out for EC 5 total PAX. Breach and Fram were warming up to throw heavy shit around per usual. Absolute DAWGS I tell ya! Since it is the holiday season I thought it would be appropriate to call this work out Disney on Ice since the grass was frozen where we were doing bear crawls…. Here is how the workout went.
FNGs: nope
Warm Up:
The Workout:
with bear crawls in between
We then took it to the pavilion and did wall sits / erkins / derkins & dips!
Mary: popcorn
Probably close to two years ago Fonzie and I took over as site Q’s at Possum Trot. As one of our favorite AOs it was fun to keep it running, Qing as much as we could, and making sure things went smoothly. Over time, and with injury, we lapsed in our duty. It became evident that new leadership was needed so we reached out to local PAX to find potential candidates. After a lot of searching two stepped forward, almost at the same time. Both Stovepipe and Rubiks wanted to help lead South Wake’s original AO and felt up to the task. YHC picked up the Q for the day and asked the two of them to be there for the official hand off. All in all, 11 other men joined the three of us for a beatdown and the official handoff of the site.
FNGs: None
Warm Up:
SSH x27 IC (that was the temperature when I looked when I woke up)
Windmills x10 IC
Daisy Pickers x10 IC
Imperial Walkers x10 IC
Hillbillies x10 IC
Sir Fazio Arm circles x10 IC forward and reverse
The Workout:
We started at the back corner, by the rock pile, to begin a four corners workout. Each corner would be some sort of leg or ab workout with the exception of the first because I finally feel like I can lift a (small) rock.
Curls for the girls x10 IC
Tris for the guys x10 IC
Rut Rows x10 IC
Chest press x10 IC
We then did a backwards mosey to the next corner, by where the parking lot met the road.
No Surrender x10 IC
Bobby Hurley x10 IC
Star Jumps x10 IC
We then proceeded to the next corner, on the other side of the tennis courts. We made our way there via Walk like an Egyptian. This is a lunge walk Indian Run where everyone steps in to a lunge while the guy at the back lunge walks to the front of the line. Once they get there everyone steps in to a lunge with the other leg while the next guy goes. This got a little unruly at times and, honestly, took way longer than I thought but all the complaining really fed my soul.
The next corner was abs. We did an LBC cycle
LBC x10 IC
Reverse LBC x10 IC
Side LBC x10 IC each side.
We did a rinse and repeat and then did a slow mosey to the next corner for some squat rounds
Squats x10 IC
Wide squat x10 IC
Feet together squat x10 IC
Two rounds of that as well and then it was a duck walk back to the rocks to do another round of what we had done before. After that we returned our rocks and went to the tennis courts. We started with a set of calf raises. After that, there was a lot of mumble chatter which made YCH feel like he hadn’t worked everyone hard enough so we went in to a round of suicides across the width of of the court.
Mary:
American Hammers x16 IC
Sleeping Hillbillies x10 IC each side
Box cutters x16 IC
Announcements:
Prayer outreach with Rubiks down town Raleigh at 7:00pm
Prayer:
Bleeder recovering from surgery
Always an honor to lead and it has been an absolute privilege to have led this AO. I look forward to what new leadership will do.
010000
FNGs: None
Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.
The Workout:
Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.
Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation
Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation
Mary: (All done with block) 1. WW3’s (12 reps) 2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C
Announcements: Davis XMAS Party
T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:
Prayer: BS kidney stone, Cupid holiday travels, Unspoken
FNGs: No
Warm Up: SSH, Frankenstein, good morning, Willy Mays Hayes
The Workout:
Mary: No time
Announcements: None
T-Claps/Prayer: Some general discussion about mindset, and our ability to approach a difficult situation with either anxiety & resentment (selfish/self-centered), or with mind & heart open to seeing an opportunity to do some good (selfless, gracious & grateful).
Prayers for Banana Seat, with seasonal illness roaring through his household, and his continued good spirits & positivity while his body recovers.
FNGs: None
Warm Up: Good Morning, WMH, SSH, Arm circles, Seal Clap, Overhead Clap
The Workout:
Football Passes. 3 Rounds
Single Line. Single PAX ran a route. Caught pass from another PAX second in line. Then did 20 squats. PAX waiting in line did Hallelujahs.
Rock Work: Big Rock 3 rounds
Curlc, Triceps, Around the World, Deadlift, Single Leg Deadlift, Wonder Bra
Two Small Rocks 3 rounds
Curls, Triceps, Alternating Lateral Raises
Mary: 3 rounds: Feet on bench: Should Tapx10, Slow Mountain Climbersx10 in cadence
some stretches