FNGs: none
Warm Up: side straddle hops and good mornings while the stragglers assembled.
The Workout: standard route in reverse. Optional 4mi route as desired
Announcements: Q school tomorrow at Womble at 14:00
Prayer: injured and sick PAX, Pablo’s sister passed away unexpectedly at Xmas.
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!
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles / Seal Claps, Overhead Claps / Chinooks
The Workout: The mumble chatter was rolling this morning, you would have thought we were in Carpex!
We started out on “that hill” with 7s. Squats at the top, WWIIs at the bottom. Mosey down, bear crawl up.
Moseyed over to the wall behind the stores for 2 rounds of People’s Chair and Balls to the Wall. Then we grabbed two palm-sized rocks for 2-3 rounds (bad memory) of Curls for the Girls, overhead press and Ruh Rohs. Someone said something about being cold and apple fritters and YHC almost lost his cadence.
Returned our rocks back to PRECISELY where we found them and moseyed around the back side of the shopping center, stopping for a few copperhead squats (in cadence).
Mary: Popcorn Mary (each PAX got to choose an exercise).
Announcements: Christmas party this Saturday! Be aware of heart attack signs, especially this time of year, and speak up if you don’t feel right.
Prayer: Softserve’s hand
Lots of chatter the night before Cletus. YHC was inviting everyone to come out for an old school beat down. There were a lot of PAX getting in some early miles before the main event. After 21 PAX showed it was 0530. One more came flying in making it 22 total for the AO. We had a lot of smells coming from multiple guys but we survived. Here’s what was on the menu.
Warm up
Mosey to lower lot area, circle up
Burpees x5
Seal Jacks x20 IC
Burpees x5
Bat wings x20 IC
Burpees x5
Cotton pickers x10 IC
Burpees x5
Mosey to lot near volleyball
7’s Bonnie Blair squat broad jumps
– sea star jump ups
– Curb hand release derkins
Partner carry to ball field entrance
Partner wheelbarrow and switch until reach statue
Circle around statue on six for Guantanamo
Mosey to concession stand
BTTW shoulder taps x10 IC
Wall sit hallelujahs x10 IC
R&R
Indian run 2 groups to tennis courts
Stay in groups in corners
Crab bucket corners
1 – crab cakes
2 – crab humpers
3 – crab jacks
Crab walk to each corner
X10 reps IC for all
Mary
Sally abs
Side raises
Plank hold to Chillcut hold
HAND
COT was interesting as we had a buck walk over in the parking lot. Guess he was an FNG we missed earlier.
Announcements on slack
Pikachu took us out in prayer.
Excellent turnout and strong work from the pax today. As always, it’s an honor and a pleasure to be able to lead a group of HIM.
BS out!
FNGs: none. seemed like ol’ times, just missing Nemo. Thank you so much for joining me Dawg in the freezing cold on the tundra at Womble.
Warm Up: ssh, IW, good am, static stretch, mosey to bathroom to adjust gross weight
The Workout: 50lb dumbbell in play. Single arm carry half distance of parking lot; switch hands come back. While this is being done, essentially a time keeper, other pax executed max amount of swings, rut rows and curls for girls. Suitcase was very challenging for YHC after multiple attempts. Switched to farmers carry with two kettelbells. Multiple KB exercises (10c) including figure 8, squats, tricep curls, bus drivers, slap bells, From our six, 6 inch press, nipplers, straight arm extension. R & R. More core during Mary and yoga.
Mary: American hammers, 5 burpees, H2M, marching, plank hold, and YOGA
Announcements: Support HS 1/2 marathon
T-Claps (Recognition): All those who stepped up and helped out with Q and showing up during RESPECT WEEK
Prayer: Pax illness, unspoken. YHC took us out.
‘Honored to lead. – Dauber
FNGs: None
Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH
The Workout:
Circuit 1: 10 count in cadence, rotate to your left after each exercise. 2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat
Circuit 2: Learned each exercise together. Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;
Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey.
Mary: Some stretches
Announcements: Sign up to help with HollyFest
Prayer: Lots of silent requests.
FNGs: none
Warm Up: SSH, Good Morning, Fazzio Arm Circles F/R, Windmill, Imperial Walkers
The Workout: Simple 7’s – Make 7 laps around Ting with stops at the top of the ramp and basketball court. At each stop PAX perform 7 hand release merkins and 7 Freddie Mercury’s IC.
Mary: Homer to Marge, Low slow flutter and LBC
Announcements: CPR class
T-Claps (Recognition): All PAX posting on a Monday morning!
Prayer: unspoken
FNGs: None
Warm Up: SSH, good morning…
The Workout: Standard Murph
Mary: Static stretches
Announcements: YHC told the story of the crash of Yukla-27. We honored all 24 aircrew members with individualized flags. Many PAX took a USA flag home with the name of the downed aircrew member.
T-Claps (Recognition): All PAX who came out for the Murph
Prayer: YHC led us out after each PAX read the name of every crew member who died on Yukla-27, an E-3 aircraft that crashed after takeoff on 22 Sep 95, killing all 24 aircrew members on board. – Honored to lead. -Dauber
EC: Skidmark, Emeril, Redenbacher, Sunshine, Pikachu, Mr. Terrific, Pablo, Cupid
FNGs: Not today
Warm Up: Lap around Ting with stops for SSH, Frankensteins, dips at the guard rail, Good Mornings, Imperial Walkers, and Hillbillies.
The Workout: PAX counted off into groups of 2 and headed out on our field trip to Artic Ridge Way, travelling in a scout run. When we arrived at Artic Ridge Way, YHC informed the group that we would run to the top of the hill and do 7 sumo squats and then run back down to the bottom of the hill for 7 Star Jumps. We completed this 4 times in a row and then returned to Ting on a scout run. We still had a few minutes left when we returned so we headed up the ramp for another lap. We stopped at the top for Sir Fazio Arm circles, stopped by the tennis courts for 5 burpees OYO and then back to the flag.
Mary: Short on time.
Announcements: Tetanus will be stepping down as site Q at TBD. Need someone to step up and take over, freed to lead. Reach out to Tetanus if you are interested.
T-Claps (Recognition): All PAX for showing up today and putting in the work.
Prayer: Unspoken, keep PAX healthy.
YHC took us out. Thank you the opportunity to lead.
FNGs: None
PAX: @Pikachu, @Dahmer, @Dumbo, @Breach, @8bit, @187, @Full House, @U.T.I., @Dawgpound, @Skidmark, @Fumunga, @Emeril, @Moose, @Katniss, @Pablo, @Redenbacher, @Woody, @Finkle
Warm Up: Mosey around the tennis courts and down the ramp. We did our stretches on the way back up the ramp stopping at each blue sign. Walking cradles, walking toe touches, walking lunges, walking lateral lunges both sides. At the top we did a round of Good Mornings and then Daisy Pickers and ran back down the ramp to the East Parking lot.
The Workout: Stacking four corners 3 rounds. Round one: Merkins, Shoulder Taps, Side planks all sets of ten. Round two: Squats, sumo squats, lunges, Richard Simons one leg squats. Round three: LBCs, Reverse CBLs, Flutter Kicks, ABCs in capitals.
Climbing the mountain: running the whole length of the parking lot we stopped at major cross walks and completed sets of 10, 20, 30, 40, and 50 mountain climbers. Thanks @Pikachu for the cadence counts. Very nasty and lots of chatter.
Mary: We finished with a victory lap up the ramp and around the tennis courts.
Announcements:
T-Claps (Recognition):
Prayer: @Skidmark’s mother-in-law with covid and family in quarantine, @Pikachu and M looking to start a family, all the 2.0s starting college or getting ready to go back to grade school.