U Turn BB
Warm Up: lite mosey, high knees, ass kickers, IW, Hillbillies, good mornings
The Workout: fartlek runs
Mary: stretch oyo
Announcements: ground pounder, coffee
Prayer: Crablegs birthday, forceps mother in law
Posts
Party in the USA
7 Pax Members joined the Party early this morning. The DJ selected a wide range of songs for the Pax to sing. Everything from Miley Cyrus to Tom Petty to Twisted Sister.
Warm Up:
Half Mile Lap Around Soccer field
Circled Up for the Following:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forwards
10 Cadence Count Fazio Arm Circles Backwards
10 Cadence Count Good Mornings
10 Cadence Count Hillbillies
10 Cadence Count Imperial Walkers
The Workout:
Had 7 Stations which we did 4 total rounds. The last round at each station it was up to the PAX member what exercise they wanted to do. There was 1 KB stations that was used as the timer. Two TRX stations, two more Kettlebell stations, a battle rope station and one body Exercise station called the PIT.
Round 1:
Timer Exercise — 5 Turkish Getups Each Arm
KB 1 — Swings
TRX 1 — Chest Press
KB 2 — Overhead Press
TRX 2 — Rows
Battle Rope — Alternating Wave
PIT — Mountain Climbers
Round 2:
Timer Exercise — 10 Man O Makers
KB 1 — Goblet Squats
TRX 1 — Supermans
KB 2 — M4L Love Handles
TRX 2 — Inverted Row
Battle Rope — Claps
PIT — Frog Jumps
Round 3:
Timer Exercise — 10 Thrusters Each Arm
KB 1 — Clean
TRX 1 — Single Leg Squat
KB 2 — Halo’s
TRX 2 — Runners
Battle Rope — Snake
PIT — LBCs
Round 4:
Pax decision at each station. No one wanted to do any more Man O Makers, so we decided to listen to “The Man”
Finished up with Burpee Rama to the Killers — My goal is to be able to finish the song and get all the burpees by the end of the year
Joined Cletus for Mary
YHC means what?
YHC had the Q but first had to explain what YHC meant (it was in the pre-blast – it means Your Humble Coordinator). Who knows, if the 12 pax knew Pikachu had the Q maybe they wouldn’t have shown up (or maybe more would have??)
No FNGs in the 90 degree inferno, so we were off.
Warm Up:
SSH x15
Standard Merkin x10
Good mornings x15
Fazio arm circles x10 forward/backward
Arm stretches (across chest and over head)
The Workout:
Mosey past the pond to the hand rails/grassy area
Partner up – 1 Pax does 10 upright rows, other does 10 deep squats. Switch and repeat, then do the entire thing again (so each exercise twice total).
Mosey through grass to start of cement near baseball center.
Wheel barrel with partner back to the greenway path, switching half way
Crab walk back to the middle cement, switching directions half way
Mosey to the other side of the central building – pax lined up on their six with feet pointing the same direction at 45 degrees for Gitmo. First pax ran down the line pushing down feet and then lining up at the end, we went through twice each.
Mosey back to the middle building for people’s chair/balls to the wall in a 1:3 ratio, starting at 5:15 IC and going down to 2:6, finishing with 10IC:30 counted straight.
Mosey over to the tennis courts for bear crawl/crawl bear suicides, stopping at one court width and then at the end.
Mary:
We got some grass for Mary around the horn and we were spent.
Announcements:
CSAUP in Greenville end of this month, lodging Friday night is available
Prayer:
Forceps Mother-in-law
Rams for upcoming surgery
Crab legs
Praises:
Pikachu’s new job offer
Earl Grey’s uncle moving down here – he has beaten cancer three times and has done significant ministry work that he hopes to continue in NC
YHC took us out – as always, thank you all for the privilege to lead.
Nutcracker 7/2
Pax of 20
Warm Up: Jog around the parking lot and circle up for 22 counts of merkins, imperial walkers, windmills and LBC’s
The Workout: Pax to get bricks and cinderblocks. Station to Station: Cones marked by exercises, 50 mountain climbers, 40 squats, 30 LBC’s, 20 Side Straddle Hops, 10 Curls,
2nd station in front of school 9, 8 Homer to Marge, 7 Burpees, 6. 2 laps and finish as a pax.
Mary: 22 counts exercise called out by pax, big boy sit-ups, Freddie mercuries, merkins, low slow flutter
Announcements: 4th of July convergence
Prayer: Ended in circle of trust
U-Turn sponsored by Shoes & Brews
Ask and you shall receive! 21 men posted at U-Turn. Warm up include IW, Hilbilies, good mornings, fozio arm circles.
Nice run with turn backs
Prayers for Bufors, those injured a d recovering Draper, Doible D, 187
Plan for more stretching next week and some organized training and scout runs
Pilgrim Rock
Bernie did a Slight Variation to a Pilgrim workout…
Warmup: SSH, Good mornings, Mountain Climbers
Main Workout: 4 Stations
1- Burpees, Curls, Jack Web, Homer to Marge
2- KB Swings, w/ Jump, Squats, Lunge with Swing, Jumping Lunges
3-Uneven Pushups, Crawl Bear to Start Bear Crawl back, Plank to knee tap, lateral skaters
4-Plank, hollow hold, Mountain Climbers, Russian Hammers
Mary: Abs blast
Announcements: Kenny’s Grave – next Thursday – Banana Seat, Need Q for “Getting the Runs”; also low attendance for Saturday’s Ground Pounder.
Prayers: Roger Rogers grandfather, Injured, Crab Legs, those Traveling
You Wanna Join us for a Kettlebell workout?
We started today at the playground. I brought the TRX for I was expecting a low turnout. To my surprise we had good numbers today with some regulars being out of town. DeAngelo joined us halfway through once Emeril sent him the invite. Expect to see him post sometime in the near future and he will get a name once he finishes his first workout. Thank you all for joining and leading by calling out Kettlebell exercises.
Warmup:
20 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
10 Cadence Count Right Foot Over Left
10 Cadence Count Left Foot Over Right
15 Cadence Count Good Morning
The Thang:
One Pax Member was on the TRX another was doing Derkins on the Tire or Pistol Squats. The Rest where doing Kettlebell Exercises called out by the pax. Pax members rotated through until all did the TRX Exercises. Kettlebell Exercises ranged from M4L love handles to Kettlebell Swings. There was even some mini Turkish Getups.
TRX Exercises:
15 Atomic Pushups (Feet in the straps; Pushups into a Pike); Derkins on Tire
10 Rows (Rotating hand position 10 Reps in Vertical and Horizontal hand position); Derkins on Tire
10 T’s to I’s; Derkins on Tire
10 Deep Squats; Pistol Squats
10 Tricep Presses; 10 Bicep Curls; Pistol Squats
Mary:
Circled Up at the end for some Mary. Pax Members called out exercises.
WWII with the Kettlebell
Homer to Marge with Kettlebell
Right Leg over Left Knee
Left Leg over Right Knee
American Hammer with Kettlebell
LBC with Kettlebell
Freddie Mercuries
CHiPs is Riding Solo
PAX: Slide Rule, 187, Pablo, Ramsey, Kid Cracker, Lip Stick, Doc, Fog Horn, Lucky Charms, Breach, The Dawg Pound, Vlasic, UTI, Peeping Tom, Axe, CHiPs.
EC: CHiPs, UTI, The Dawg Pound, Peeping Tom (2 miles)
Warm-Up: One lap around the four corners, then one lap around with exercises on the corners. (20 SSH; 10X10 Imperial Walker/Hillbillies; 10X10 Sir Fazio Arm Circles; 25 Mtn Climbers; 25 Sumo Squats)
The Thang: 1) Divide into two groups and perform Triple 7’s on the Ramp. (Down and back=1, 7-Wide-grip Merkins on the top and 7-Standard Merkins on the bottom X7). 2) Bear crawl parking area with some mogul jumps, then lunge walk back with sumo squats.
Head to the Birth Canal with a partner for some Ballz2Wall and Preacher’s Chair while the other partner runs to where the sidewalk ends.
Mosey back to the court for Mary led by Breach
Announcements: July 4th Convergence at Disney for 1776 reps of goodness.
Prayers: Ramsey’s grandmother passed away last week, pray for the family and for Ramsey’s safe travels to the funeral in CA. Praying for Crab Legs always, and the unspoken prayers that are needed. Also, CHiPs M lost her grandmother last week also, pray for peace and comfort for the family.
CHiPs Word of the Day: Realize how important your role as a father can be in your child’s life. A lot of people, especially women, have daddy issues that result from father’s not fulfilling their role as a Dad the way that they should. Strive to be the best DAD that you can be everyday and remember that regardless of your situation, you have a Good, Good Father in Heaven that loves you unconditionally.
Verse: Psalm 36:7, How precious is your unfailing love, O God!
The Man Strikes Again
The Warmup:
Quick lap around the parking lot. We then circled up:
25 Cadence Count Side Straddle Hops
10 Cadence Count Fazio Arm Circles Forward
10 Cadence Count Fazio Arm Circles Backward
15 Cadence Count Good Mornings
10 Cadence Count Right Leg over Left
10 Cadence Count Left Leg over Right
10 On my Down and on my Up Merkins
The Thang:
Partner Up for the following Dora
Dora of 100 Overhead squats (Each Member does 100 Reps)
200 Kettlebell Cleans
300 Kettbebell Swings
While Partner A is doing the exercise Partner B is John Cusacking around the Parking lot with their Bell
Finish with Burpe Roma Listening to the “The Man” From the Killers. Instead of Side Straddle Hops we worked on our Love Handles by doing the Side Crunch with our Kettlebells.
Cletus – Like Clock Work
Warmup: Jog to East Parking Lot, Side Straddle Hop, Moroccan Night Clubs, Imperials, Windmill and arm stretches.
Main Event:
Jog to Main Stage – Box Jumps/Monkey Humps – 3 sets @ 20
Jog to Side Softball parking lot – Around the Clock (using the parking blocks) Clockwise at each exercise, Dips, Erkins and Derkins – 3 sets @ 20 shuffling down Spiderman style to the next parking block.
Dora – 50 Dimond Merkins, 100 LBC and 100 Squats
Rock Clock – around the clock, each PAX called out Qty and exercise with rocks
Mary: Ab work outs: WWII, Freddy Mercury, Merkins, American Hammers
COT:
Announcements: Convergence July 4th at Disney (Middle Creek), Arena today @ 2:30 – see Pikachu’s post on FB if interested.
Prayers: Awesome brother CrabLegs, Unspoken
