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Prison Yard (Stack the Deck) 7/9/24

Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins 

The Workout: (Stack the Deck) 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

35 Merkins, 35 LBC’s 35 Squats 

Run around the building: 

30 Merkins, 30 LBC’s 30 Squats 

Run around the building: 

25 Merkins, 25 LBC’s 25 Squats 

Finished with 3 rounds of: 

60 sec Peoples Chair, Balls to the Wall & plank hold 

Final plank of 2 mins to end the workout.

Announcements:

Timberland is going on to a new phase of his life, we want to wish him all the best. 

Prayer:

Timberland and Rico- prayers for both 

Greenway Trip at Mutiny

11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

UFO May 6th

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops.  It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all. 

Announcements: Painting Holly Springs Monday, May 20th 9-11. 

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out. 

Wheelbarrow 11’s…WTH?!?

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!

No Arms Needed

YHC has bee dealing with a shoulder injury the last few weeks which has significantly impacted my ability to post.  I needed to get back out there and realized that the only way to do it while also protecting my shoulder was to Q the workout and make it leg focused, so that’s what I did.

FNGs:  none

Warm Up:

Moseyed around the block with stops at the four corners

Corner 1: Frankenstein x10 IC, Butt Kickers x10 IC

Corner 2: Daisy Pickers x10 IC, Willie Mays Hayes x10 IC

Corner 3: Imperial Walkers x10 IC, Hillbillies x10 IC

Corner 4: Sir Fazio LEG circles.  I made this up.  On your six, feet in the air.  Rotate legs inward for a 10 count in cadence and then rotate outwards for a 10 count.  They were actually not bad, good hip flexor stretch.

The Workout:

We went to one of the parking lot islands for our first station.  One PAX did quick feet around the island while everyone else did squats with leg kicks while they waited.  Once everyone had a chance to go around the circle we switched it up to reverse lunge walk around the circle while those waiting did some sort of LBC (standard, reverse, or side).  Once that circuit was done we proceeded to the pavilion.

Another exercise that YHC invented was next on the list at the picnic tables.  This was an 8-count exercise that was a combination of step ups and calf raises.  Counts 1 and 2 were stepping up on the bench, 3 was calf raise up and 4 was down.  Counts 5 and 6 were stepping off the bench and then 7 and 8 were calf raises up and down.  We did 10 of these in cadence.

After that exercise we took turns doing roman situps.  We had an odd number so YHC waited and did squats until the two groups cycled through and then I had someone spot me for my set.  We then did another set up the step up/calf raise routine before heading to the baseball field.

We gathered around home plate and PAX were instructed that we’d be traversing the base paths.  Like in a game of baseball you weren’t allowed to proceed to the next base if it wasn’t clear so while and if you had to wait you were doing imperial walkers.  Everyone also did imperial walkers while behind the plate either waiting to go or after the finished waiting on the six. Each base path was a different way to move.

Home -> 1st: Lunge walk

1st -> 2nd: Duck walk

2nd -> 3rd: Broad jump

3rd -> Home: Reverse lunge walk

Once everyone was in we did a 30 count calf raise and then did the base paths again, this time in reverse.  If you had to wait at all you were doing people’s chair at the back stop or hillbillies or squat holds on the bases.

Once done with the bases we shot back up to the parking lot for a few cycles of 30 seconds of quick feet followed by 30 seconds of rest. We did three sets before moving on

Mary:

Not a ton of time was left by YHC so it was fairly short.

Sleeping Hillbillies x10 IC each side

American Hammers x16 IC

Announcements:

Brute Squat CSAUP this weekend – Reach out to Farva if you have any questions.

Family Picnic on 6/24 – Cupid is putting this together.  Check 2nd F in Slack for more details and to sign up to bring something.

T-Claps (Recognition):

Gamecock for putting together what sounded like a great 2nd F after Run the Quay.

Prayer:

YHC’s shoulder

Buttermilk finally back out and able to exercise after a nasty bout with fiberglass in his lungs (wear a mask when messing with that stuff)

 

An honor to lead, as always

010000

45 Reps around the Possum Trot

FNGs: Buttermilk…Not really but technically a Kotter.
Warm Up: Mosey around the parking lot. Mosey to the concession stand to find a stash of weights. SSH, Good Mornings, Daisy Pickers, Sir Fazio
The Workout: 45 reps of each exercise.  Curls for the Gurls, Tricep ext, Squats, Double rope slams, Kettlebell swings, Lawnmower pulls and one guy run to the next ballfield and back. Next round Plank holds on the wall and pass the 25lbs down and back.  Repeat and add 40lbs. Preachers chair, pass 25lbs with overhead press and repeat adding a 45lbs.  One BTTW and pass the 25lbs down one way.
Mary: Heel taps, Touch the sky, Squat hold cause Banana Seat is a time Nazi.
Announcements: Even the Odds on Friday at Sheepdog, F3 Christmas party sign-up
T-Claps (Recognition): Buttermilk for coming back out after 6 months and ECing.
Prayer: Thankful for F3!

WE ARE THE BRUTE SQUAD

FNGs: N/a today, this might have broken any new PAX
Warm Up: All Pax circled up for a count off and pretty standard warmup including side straddle hops, arm circles forward and reverse, seal claps, overhead claps, good mornings, imperial walkers, and hillbillies. All Pax then grabbed a rucksack or other nearby coupon plus some shovel flags for a couple of dark brutal miles on the back 9 complete with some of the steepest hills in Fuquay.
The Workout: Pax returned their coupons and circled up to count off again, this time going from 1-3 to create teams. Instructions were given as well as exercise and rep count demos for each of the 5 upcoming stations(sites). Each group starts at a station and has 15 minutes to complete AMRAP as a team. Then the group much carry an Olympic bar with two 45lb plates down the blue trail and back to the next station. Rinse and repeat until all 5 sites are complete.

Site 1

Atlas stones (2x75lb, 2x114lb)- pick up, carry down and back, then set down (that’s one), Heavy tire – flip over and back is 1, Tractor weights – farmers carry (down and back is 1), Hex bar – deadlifts, Railroad tie – bench press, Olympic bar with 45lb plate – land mines LR=1

Station 2

Keg half full of water – ground pounders, Bertha – single arm rows LR=1, Battle rope – each double arm whip =1, Tires – flip jump (flip tire, jump on tire, and hop back off), Olympic bar with 45lb plate – alternating single arm shoulder press LR=1

Station 3 –

3lb jump rope – each jump is a rep, Bag of wrenches – curls, Sandbag – curls, Tires – flip merkins (flip tire, drop down and do a merkin using the tire), Pain sticks – overhead press, Cinder blocks – blockies (burpees using the block), 45lb plate – wonder bras

Station 4

Pain sticks – partner squat, Fire hose – hose squat, Fire hose – hose stretch, then hose pull (weight plate attached to one end), Kettlebells – snatches, Log with chains – curls, Olympic bar with 45lb plates – bent over rows

Station 5

Shake weight – must be going the whole time or reps don’t count, Fire hose – tricep extensions, 5lb weights – boxing LR=1, Ab wheel – out and in is 1, Kettlebells – swings, Olympic bar with 45lb plates – deadlift

Mary: Divide into teams again for Tug of War and final solo event The Humperdink (golf cart pull using a Harness. Started with one pax then added another in the cart about every 10 ft until the Pax pulling gives out.)

T-Claps: Thanks again to everyone making the Brute Squad CSAUP a reality! 16 Brutes showed up and cranked out over a 2 mile ruck, insane hills, thousands of HEAVY reps, 4 miles carrying 45lb plates and Olympic bars, went to war with the battle rope, and took on the Humperdink. Thanks to the Brute Squad committee who helped turn a bunch of crazy ideas into an actual plan with even more crazy ideas and a heck of a shirt to go along with it!
Prayer: Breach took us out