UFO High Score Comeback
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
Tag Archive for: Clunker
TBD if suicides are all fun and games
FNGs: none
Warm Up: side straddle hop, imperial walkers, hillbillies, merkins, frankensteins, prisoner squats, sir fazio arm circles, seal claps
The Workout:
PAX did a short Indian run to the opposite parking lot. Workout was suicides to the trees in the median. 1st Stop = 10 star jumps, return home, 2nd stop = 20 merkins, return home, 3rd stop = 30 star jumps, return home, 4th stop = 40 merkins. Return home. Work your way back down at 5th, 6th and 7th tree returning home each time.
Mosey to amphitheater for some dips, step ups and erkins then continue on to rock pile.
Medium rock for some All about the Benjamins. 25 curls for the girls, 25 lunges, 25 squats, 25 lunges, 25 overhead press, 25 lunges, 25 chest press followed by 20 skull crushers and 20 ruh rohs.
Trade rocks for some handheld size and perform static lateral and front raises as well as some static curls for the girls.
Popcorn Mary around the circle for 11 total exercises (Sorry Kosher!)
Announcements: Several on track for a 5 pack this week.
T-Claps (Recognition): Good work to those putting in the effort for the 5 pack
Prayer: Captain Kangaroo F3 Raleigh passed away. Koshers dad undergoing surgery. Bobby Bouchers family.
A little confusion couldn’t stop us
FNGs:
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead.
We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.
Mary: Popcorn Mary
Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.
T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!
Prayer: Best In Show had an unspoken, reaching out to a friend
Murder Bunny 7’s at Purple Cobra
9 PAX at Purple Cobra for something new and stupid.
Warm up down to road and back with multiple exercises
Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW
Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks
“Santa Claus is coming to town”
SSH and burpees (24)
Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders
Reindeer Tryouts amid the 12 Days of Christmas
FNGs: Nil
Warm Up:
Side Straddle Hop
Windmills
Daisy Pickers
Frankensteins
Imperial Walkers
Sir Fazio Arm Circles
The Workout:
Reindeer Run (Indian Run) the long way around the main fields with our destination set at the rock pile. Grab a medium size rock and carry it back to the smaller picnic shelter.
We performed the 12 Days of Christmas workout just as the song intended. YHC figured out the bluetooth speaker this time and had some free Spotify playlist at the ready. Apparently “Pop Christmas” isn’t just Christmas songs, so we had quite the variety as well as some mumblechatter about various prescription drugs and their side effects brought on by the ads.
12 Days of Christmas Workout:
1 Lap around the Tennis Court
2 Monkey Humpers
3 French High Knees (Ea. Leg)
4 Calling Curls for the Girls
5 Golden Ground Pounders
6 Geese a Laying Leg Lifts
7 Swans a Squatting
8 Maids a Merkins
9 Ladies Break Dancing (Bears) (I.C.)
10 Lords a Lunging (Ea. Leg)
11 Pickle’s Pounding (I.C.)
12 Drummer’s Driving Buses (I.C.)
Mary:
A lot of Mary mixed in with the workout, due to time constraints, we did a bit of stretching and closed it out.
Announcements:
Be safe with upcoming Holidays and travel
Prayer:
Pray for patience and being an example for those around us. Holidays can bring us together with family we may not always get along with, but give strength and patience to the HIM we want to be.
Masons in Training
FNGs: None Warm Up: SSH, Goooooood Mornings, Windmills
The Workout: YHC made a special trip to Home Depot on Monday to pick up 24 bricks at $0.52 a piece. Each brick weighed in at around 4.25lbs.
Following the warmup, each PAX was given two bricks to care for for the remainder of the workout.
PAX cusacked from the parking lot to the near corner of the soccer field track.
- 25 Bench presses in cadence
- 20 manmakers in cadence
- Right Hand Row, Left Hand Row, Merkin Down, Merkin Up
- Dying Cockroach
PAX then bear crawled with their bricks to the first field light pole.
- 20 bent over flys IC
- 20 CFG IC
- 20 Tricep Extensions
- Big Boy Situps
PAX Traveled with arms at 90 deg in front to the next light pole
- 20 Bus Drivers IC
- 20 Deadlifts IC
- 20 Hammer Curls IC
PAX bear crawled to the mid-point of the far parking lot
- 20 calf raises
- 20 gunslingers
- Partner wheelbarrows to the opposite side of the parking lot – switch
- Wheel PAX transports bricks
Cusack to the next corner of the field
- 10 manmakers in cadence
- 10 dying cockroach
- 10 bent over flys
Bear Crawl to the next light pole
- 20 CFG IC
- 20 Tricep Extensions
- 20 Deadlifts IC
- 20 Big boy situps
90 deg carry to the picnic shelter
- Side shuffle preachers chair
- 15 set ups per leg
- 1 min of punches
Cusack to the flag
Mary: None
Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember.
No Legs and Two Big Balls
FNGs: None
Warm Up: SSH, Arm Circles, Some Clapping
The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.
Tabata style workout, 45on/15off, AMRAP all exericises:
2 rounds:
- Chest Press
- Overhead Raises
- Dying Cockroach
- Hex Press
- American Hammers
15 merkins after each round
PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers
2 rounds:
- Curls for the girls
- Halos
- Weighted WWIs
- Overhead Press
- Dips
15 merkins after each round
Second round of group american hammers
1 round:
- Rows
- Plank
- Standing Dead Lift
- Shoulder Shrug
- Low slow flutter
15 merkins
Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement.
Cozy Bed Season
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fozio ATM Circles, Seal Claps, Overhead Claps
The Workout: Moseyed over to the rock pile and grabbed a medium rock. Exercises were curls for the girls, triceps, ground pounders, ruh rohs and squats. 25 each. We then bear crawled and pushed our rocks to the other side. Same exercises, bear crawl / rock push back. Same exercises one more time, then returned our rocks.
We then moseyed over to the amphitheater. People’s Chair, 20 count x3. Urkins x15. Dips x15. Repeat all of that 2 more times for a total of 3 rounds.
Indian-run around the soccer field back to start.
Mary: Popcorn Mary, twice around.
Announcements: Holly Fest sign up, learn CPR
Prayer: Clunker’s daughter, Davis’s family
An EMOM morning
FNGs: None
Warm Up:
Bounce
Spinal Rotations
Good Morning
WMH
Arm Circles
Seal and Overhead Clap
The Workout:
Cinco Tres Workout : 5 exercises , 3 reps each.
10 min EMOM
R one minute then L one minute
Single Arm Swing
Single Hang Clean
Single Squat
Single Straight Press
Single Reverse Drop Lunge
Mosey one lap in parking lot
10 min EMOM
R & L
Snatch
Row
Snatch
Renegade Row
Merkin on Bell
Mosey one lap in parking lot
FINISHER
5 min EMOM
4x
Curls
Triceps
Ground Pounder
Burpees
Mary
LBC, FM, H2M, Lower Back Stretches
Announcements: Celebrate FV sign up. See slack
T-Claps (Recognition):
Prayer: PAX who are injured. PAX looking for work. Best in Show’s mother-in-law passed away, Dahmer’s northern in law illness , Fanny Pack’s brother
Sweaty Sevens
FNGs: Nada
Warm Up:
-mosey around the parking lot
-circle up for SSH, windmills, Seal Claps, and Merkins
-Slowly move down the parking lot with high knees, butt kickers, and karaoke with squats and mountain climbers mixed in
The Workout: THANG #1
Lucky 7’s with cinderblock coupons
-7 rounds
-7 reps per exercise
-RutRows, Forward Lunges (both legs =1), ground pounders
THANG #2
Partner work with cinder coupons
-150 offset merkins
-150 weighted dying cockroach
-150 chest press
Rotators varied throughout the work, cusacks, bear crawls, walking lunges, running
“Cool Down” lap after Thang 2
Mary:
Popcorn through the group: low slow flutter, homer to marge, freddie mercury, WW2, pickle pounders
Prayer:
@bestinshow ‘s MIL (Isabel) to ‘have a good day’, strength and endurance for him and his M as they are care providers and parents. @P.s.i. traveling to South Carolina, Q and M traveling without 2.0’s for 10 days.