FNGs: None
T-Claps: Flip Phone and Gump (5 workouts)
Warm-up: SSH, Good AM, etc
Workout: See binky ; Very little rest HIIT
COT: Family members who are ill; PAX looking for work. YHC took us out.
Honored to lead on my 56th birthday. Apologies for the commercials while listening to Pandora.
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.
FNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus)
Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss
The Workout:
Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…
Thang 1:
Every 2 min on the minute:
5 rounds total
Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:
15 rounds, the a Q challenge call to increase reps along the way from 3->4->5
Mary: dying cockroach, modified Freddy mercury, WWI, heel taps
Thang 3:
Death drop
have a nice day.
Announcements: Xmas party on Dec 7
Prayer: stubs has a new tumor treatment that is supposed to get him back to 💯.
dahmer’s brother enrolled in a substance abuse treatment program.
pumpkin spices son Alex sprained his ankle in his first JV basketball game
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.
PAX then bear crawled with their bricks to the first field light pole.
PAX Traveled with arms at 90 deg in front to the next light pole
PAX bear crawled to the mid-point of the far parking lot
Cusack to the next corner of the field
Bear Crawl to the next light pole
90 deg carry to the picnic shelter
Cusack to the flag
Mary: None
Announcements/ T-Claps (Recognition) / Prayer: probably, but its been too many days for me to remember.
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
FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
FNGs: None
Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps.
The Workout:
Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise.
ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWINGS
REPEAT
Short lap around parking lot
ROUND TWO: 3X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SNATCH R/L
MERKIN ON THE BELL R/L
REPEAT
Mary: Around the circle abs – LBC, Australian Snow Angels, Box Cutters, Pickle Pounders, a few broga stretches.
Announcements: Sign up to Q this summer!
T-Claps (Recognition): None
Prayer: Clunker’s in-law moving to assisted living; Dahmer’s friend who lost his job – really struggling; Dauber’s mom full recovery back injury. Rest from your work this weekend men! Love your friends and family well!
11 HIM swung some bells today. YHC brought back some ska hits to keep the tempo moving us. It was a moist one. Some PAX may have chose poorly for a bell to travel with but they pushed through the pain.
WU’s
Good mornings
SSHs
Willie Mayes Hayes
Carolina Dry Docks (slow IC)
12 exercises 3 rds each (15, 12, 10 reps)
3 groups
1 – goblet squat
2 – swings IC
3 – single arm chest press (R arm)
4 – single arm chest press (L arm)
Mosey to playground with traveling curls
5 – bent over rows R
6 – bent over rows L
7 – lunge pulse bell w touch knee R
8 – lunge pulse bell w touch knee L
Mosey to shelter with traveling tris
9 – halos rotate directions (L&R count 1)
10 – pull through merkins (both sides 1)
11 – cross body snatch R
12 – cross body snatch L
Mosey to courts with John Cusaks.
Join Cletus for Mary
Mary almost didn’t happen as Forceps started name-a-rama with 5 mins left. Once that was over YHC saw we had almost 3 mins left.
American Hammers x22
LSF x22
50 sec chillcut plank hood for Forceps respect bday Q
Announcements on slack
Prayers – BS church member lost life to pneumonia mid 30’s lady named Brenae. Forceps lost co-worker to kidney failure. Cousin IT spoke of one but cannot remember.
Nice job today men!
BS Out
FNGs: None
Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations
The Workout:
Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest
Finisher
5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps
Mary: None (Q lost track of time).
Announcements: Road Clean Up in FV tomorrow. See 3rd F. April 5th Possum Trot workout and breakfast.
T-Claps (Recognition): All those who completed 75 Hard.
Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.
A PAX of 10 slowly arrived during the wet morning for Crazy Ivan. We headed under the intimate shelter at the amphitheater for a cozy and somewhat dry workout with our bells. Absolutely NO running which meant no time for recovers. This lead to a ton of reps.
Warm ups:
Front bend stretch
GMs
Sir fozios
Windmills
Main Event:
Single arm Swings x15 each arm
Rows x15 each arm
Rainbow lunges x15 each leg
Suitcases x15 each side
Rinse and repeat x10 this rd
Shoulder raises to eye level
Curls
Goblet squats
Triceps
2 rds x15 & x10
Single arm snatchs x15 each side
Side bends x15 IC each side
Pull through merkins x15
Halos x15 each direction
R&R x10 this rd
Mary:
Cookie pouch x10
KB LBC’s x20 IC
LSF x20 IC
Stretching/Broga
Prayers for injured PAX (Fanny Pack and others), PAX struggling to get back out, F3 as a whole.
Been a long time since leading the bells. It makes you push a lot harder and I’m sure I’ll feel it later. Sign up to Q if you plan to workout there on Fridays. Appreciate the opportunity to lead men!
BS out!