FNGs:None
Warm Up: Waited for Soft Serve and we decided to Queish by committee when he didn’t show. Popcorned around two WU exercises each.
The Workout: Pick two exercises that suck using the honor system and we went around the horn. A couple of times until we were done.
Mary:
Announcements: Marathon, Race the Sun, Saturday convergence
T-Claps (Recognition):
Prayer: Sickness, Injured Pax, unspoken.
7 PAX and 1 HC no show for Prison Yard. Today’s goal was 3 sets of 11’s. Little did I know we would only get started on the 2nd round before time expired. YHC planted the flag and off we go at 0530.
Warm up
Good mornings x11
SSH’s x11
Arm circles x11
Seal claps x11
Overhead claps x11
Squats x11
Mosey to opposite side of clubhouse
11’s with partner wheelbarrows (take turns)
WWI’s on one end and burpees on the other. 3 dirkens at half way cone while in wheelbarrow position.
– Roughly 40 yds from end to end with a cone in the middle
(Modify to lunge walk after 5 rds each due to difficulty)
11’s with crab walk
Reverse LBC IC & Turkish getups with 3x IC crab cakes was the plan. We ended up doing half the distance with getups on one end and crab cakes on the other. Only made it 2 or 3 passes before time was up.
We finished up with a mosey around the clubhouse and back to the flag just past 45 mins.
Strong work to those who posted for this one. Cancun had to hit the showers early to practice soap dropping. Hopefully we will finish this one up the next time YHC has the Q at the Yard.
BS Out!
FNGs: None
Warm Up: arm Circles, GM, WMH, SSH.
The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.
Mary: each PAX selected an an exercise 10 count or in cadence
Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard
Prayer: Stub’s dad’s best friend passed away.
FNGs:
N/A
Warm Up:
The Workout:
Grabbed Coupons (x5)
Mary:
Popcorn Mary
Announcements:
Travis Manion Foundation trash pick up this Sunday. Reach out to Breach for more info and check Slack for the details.
T-Claps (Recognition):
Fram gave T-claps to Gizmo for being a solid F3 member and going to other chapters here in the Wake County surrounding area.
Prayer:
Unspoken’s
7 PAx took to the yard for an all-body weight Tabata-style workout.
Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.
Warmup,
A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps
Workout
7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.
Burpees
Prisoner Squats
Apollo Ohons (Skaters)
Reverse Lunges
Mountain Climbers
Low Slow Flutter
Peter Parkers
Ended with 2 mins of stretching
Announcements:
Road clean up project this Sat with the Travis Manion Foundation at 9 am.
Prayers:
Banana Seats neighbors, lost loved ones recently.
COT
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.