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HIIT me baby one more time

/in /QIC:
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FNGs:
Warm Up:

Mosey, then a quick warmup since I suspected we would run out of time (and we did)

Trunk twists, windmills, jump steps, then add in 2 jump steps plus knee strike.

Plank out, back in, stand up, kick

The Workout:

3 rounds, each round has sets of 30-20-10 reps with decreasing length runs (something like 400-300-200m) each set. For the sets of 30 and 20, break it into sets of 10. So for example: longest run, then 30 of each (broken into sets of 10, but no rest in between), then medium run, then 20 of each, then shortest run, then 10 of each.

Round 1:
Jumping lunges
Hindu push-ups
American hammers

Round 2
QBox jumps or step ups
Erkin
Imperial Walker’s in cadence

Round 3 (ran out of time before getting here)
Bobby Hurley
Rows with bands or TRX
Boat canoe

Combatives

Wrist locks

Mary:

5-count Pax round-robin

Announcements:

  • 9/11 stair climb coming up
  • raising for Noah’s Ark’s wife’s treatment
  • Q-Sheet! Martini has the Q next week (16th) and the 30th, so, the 23rd is still open!

T-Claps (Recognition):

Beater’s first 5-pack!

Prayer:

Noah’s ark, Crab legs, R22

Mary-Go-Round

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YHC Dovetail was out last week, Martini covered, but back into this week. Return of Gump, and new-to-this-AO Yosemite. Dovetail’s 2.0 Charizard out for another one, at his own request. A bit young at 8 to participate fully, but if he wants to get up at 5 with Dad, I can’t say no!

FNGs: none
Warm Up:

Long jog around the lot. High knees to the median, then backpedal; buttkickers to the median, then backpedal; rinse & repeat. Windmills, trunk twists, Sir Fazzio arm circles.

The Workout:

“6 minutes of Mary” (round 1): 6 exercises, 10 count or cadence, with 3 burpees after each exercise

  • LBCs (cadence)
  • Freddy Mercury (cadence)
  • Leg lifts
  • Side plank dips (10 each side)
  • V-ups
  • Low slow flutter (cadence)

then a lap around both lots

An intermission of Declining-count supersets of box jumps and dips: 12, then 9, then 6, then 3, no breaks.

6 Minutes of Mary, Round 2, so a 2x modifier (20 count or cadence, 6 burpees in between each)

Combatives

Pressure point escapes

Mary: see above
Announcements:

Paddle boarding tomorrow, 8:30 at Jordan Lake.
T-Claps (Recognition):
Prayer:

Snake Eyes

/in /QIC:
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Light crew today with only 2 sheepdogs and a pup as YHC brought his 2.0 to his first official AO.

FNGs: Charizard (he’s been to 3 of the 2.0 workouts, but this morning got up for his first early post)

Warm Up:

Mosey, SSH, trunk twists, good mornings, daisy pickers, imperial walkers, hillbillies, karaoke

The Workout:

Three dice, one determines the exercise, the other two added together determine reps. Doubles equals one lap run around the parking lot, and a corners roll means roller’s pick. Continue throwing dice until out of time. Exercises for each number were:

  1. Catalina wine press (chillicut plank with a merkin at the end)
  2. Cheerleaders (SSH, but squat on legs open)
  3. Box jumps
  4. Dips
  5. Lt. Dan
  6. 4×4 press (two 30” 2x4s screwed together for this, but pressure-treated 4x4s would have been nice and heavy. Use whatcha got.)

Combative:

wing chung striking, open-end escapes

Mary:

Low slow flutter, LBCs, leg raises, homer to marge, WWIIs

Announcements:
T-Claps (Recognition):
Prayer: Shredder, Norm and Cupid traveling

63

/in /QIC:
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Warm Up:

Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:

Decreasing-rep rounds: 15-12-9-6-3:

  • Wall step ups
  • Derkins
  • Box jump
  • dips
  • ~250m run after each round

Mary:

LBCs, side-plank pulse, pikes on the bar or knee-ups

Combatives

Blocking and flowing like water

Announcements:

Emreril’s raffle

T-Claps (Recognition):

Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.

Prayer:

Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.

Men of Steel

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EC: Cupid, H1N1

FNGs: None

Warm Up: 20 SSH IC, 10 Fozzy Arm Circles F+R IC,15 Imperial Walkers IC, 15 Hillbillies IC

The Workout: Indian run to train tracks, 2 hand release merkins

Plan was to do 11s while carrying a steel railroad tie back and forth. Turns out railroad ties are way more unwieldy then I thought and that was not a reasonable option. Modified to some sort of rubber railroad tie they had.

Merkins on one side, WW2s on the other. After we got to 8 we cut it short and did 11 WW2s

Ran back to The Nest and found Dovetail! Still not quite in the right time zone from Vegas. We did 3 sets of irkins, derkins, and dips before Mary.

Mary: 15 HtM, 5 HtM left leg up, 5 HtM right leg up, 10 dead cockroaches. Each PAX then picked an exercise. 5 Captain Thors, Low slow flutter followed by 6 inch hold, 5 burpees (didn’t see that coming R22…), and X-men situps.

Announcements: Slack, Facebook.

Prayer: Crablegs, Shredder, all other PAX on IR

MEGA F3 KICKBALL!!!

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FNGs:  Welcome FNGs!

  • Shortcut – Katniss’s 2.0 William, he’s 14 and “he’s lazy and doesn’t like to do stuff”
  • Flower – Lipstick’s youngest 2.0.  He came prepared with his name and was excited to share.  There was some debate on if this was flour (cooking?) or flower (plant?) but he cleared it up for us.
  • Mickey – Warbuck’s youngest boy (for now), we nearly missed him in the FNG naming ceremony but he kept saying Mickey and so we named him.  Welcome Mickey!

Warm Up:  YHC asked the 2.0s how they wanted to warm up.  The first thing called out was LBCs but we got a quick veto from some of the Dads based on the wet conditions.  We went around the circle and tackled some Hillbillies, Good Mornings, Side Straddle Hops, Frankensteins, Burpees, and whatever else was called out.

The Workout:  Modified kickball!!!  Lipstick helped to get the teams split up with Dads and their 2.0s together on each team splitting our 28 PAX to something of an even number.  Our new FNG (to be named Shortcut) opted to play against his dad (Katniss) and sister (Unicorn) however.

What was modified about the kickball you ask?  The ball was about 4x the size of your regular kickball.  The Dads owed 3 burpees per run scored on the opposing team (soon modified down to 1 burpee per score).  Also, Dads on the field had to complete 3 merkins per fair kick before fielding the ball to make sure there was some time to allow our 2.0s a fair shot at the base – if the ball was airborne, Dads could attempt to catch the ball without merkins.  We also found it useful to let a Dad or older 2.0 kick when the bases were loaded to clear the bases.

Luckily, the rain held off during the workout and the soccer turf was empty so we didn’t have to play on soggy ground.  45 mins proved to be the exact right amount of time to keep the Dads and the kids attention for our game today.  Donuts were already implanted in the minds of many.

Mary:  Kids ran the bases just like at the end of the Durham Bulls games.  We upped the rounds to 2x – cause why not try and empty the tank on these kids.

Announcements:  YHC forgot to run through these – sorry PAX

T-Claps (Recognition):  Great job Dads!  Thanks for coming out and spending time with the collective 2.0s I know it makes a difference for us and for them.

Prayer:  Prayers for 16-bit and his family.  He was set to lead the Dads workout today but a death in the family changed his plans.  He later posted to Slack that he and his kids had done their own workout prompted by the 2.0s – Great work 16-bit, Zookeeper, Linedrive, Catgirl, and FNG!!!

Countdown

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Warm Up:

Butt kickers (almost wrote “lickers,” whew); high knees, Samson stretch, Michael Phelps, windmills, imperial walkers

The Workout:

Partner workout, decreasing sets (21,18,15, out of time), with a 200m run in between each

  • Partner squats – partner in plank, hold their legs in your hip crease, and squat
  • Partner leg push downs – lie on your back, partner stands by your head, you grab their ankles for support and do a double leg lift; partner pushes your legs forcefully on every up
  • 35# dumbbell rows from plank

Mary: abs worked into the Thang

Announcements:

2.0 workout at Womble tomorrow morning; Cookout dinner and learn about quality gut health supplements (energy, weight loss, metabolism support, and lots more) at Dovetail’s house Sat, 5:30pm. Ms and 2.0s welcome.

Prayer:

Dovetail’s friend Nathan (marriage struggles); Cricket’s sister who broke both arms in a triathlon; 16-bit traveling for funeral for wife’s stepfather; Shredder

The Rock and the Boulder

/in /QIC:
PAX: , , , , , , , , ,

EC: Cupid

FNGs: None

Pre-Warm Up: YHC went and grabbed a nice big rock for the beatdown, figuring we’d have ~5-8 people. 10 PAX showed up.

Warm Up: At 530, YHC audibled and asked for a volunteer to go grab another rock from the pile. Modify volunteered and the rest of us took a quick mosey around the parking lot, and then did the following exercises:

20 x IC SSH, 10 x IC Sir Fozie arm circles (F+R), 15 x IC Imperial Walkers, 15 x IC Hillbillies, Michael Phelps.

The Workout: Moseyed over to the rocks where we discovered that Modify’s rock was not a rock, but a small bounder instead. That’s the breaks. YHC did a count off, where we split into two groups of 5 for the workout.  Each group grabbed a rock. From this point on, rocks were not allowed to touch the ground. Group 1 got the rock, Group 2 got the boulder. Plan was to switch halfway though. Each time the rock touched the ground, all PAX had to do a burpee. The number of burpees increased every time the rock was dropped.

Indian run down the trail per group. Person with the rock did a turkish get-up, then caught up to the group and passed off the rock. After some logistical errors, we worked out that the rock should go to the second-to-last person in line. We ran down to the big hill for some clockwork merkins on the (extremely muddy…woops) hill.

YHC randomly called out 2-3 positions and counts of merkins. Person holding the rock did one-arm planks until YHC called switch. One burpee was performed during this set due to a dropped rock.

Next we headed to the bottom of the hill where we did star jumps to get the mud off of our shoes. Due to potential safety concerns of taking rocks down the hill, rock was allowed to drop going down hill. Dawgpound helpfully rolled Group 1’s rock down the hill, mud swiftly moved from rock to PAX shirts.

Person with the rock did their choice of rock exercise, like curls for the girls or tricep extensions. After a few rock switches, we switched to squats, which were done with the rock.

Indian run with rock turkish get-ups back to Kenny’s Grave. Halfway back, we started mixing it up. Indian run was done with karaoke, backwards running, broad jumps. Group 1 circled back for Group 2, where someone helpfully pointed out that the boulder was never given to Group 1 (woops). YHC took the boulder and nearly caused penalty burpees trying to do the turkish get-up…good job Group 2.

Once everyone got back to Kenny’s Grave, it was alternating BTTW (15 count) and People’s Chair (20 count) until everyone had a turn with the rock on each exercise. For BTTW, rock-PAX held one arm plank. For People’s Chair, rock was held in the chair position.  Rocks were deposited on the ground for Mary.

Mary: YHC went around the circle, each PAX called out an exercise.

Announcements:

Check Facebook and Slack

Two new AOs, Wednesday 530 at Womble (starting next week) and Tuesday 530 at Falcon Park (starting in two weeks). Both need names!

Please fill out the Salamanders survey, game is July 28th. We get the picnic deck if we have 60 people (PAX and families).

Dovetail’s dinner and gut health info session

2.0 workout this Saturday

T-Claps (Recognition): Group 2 for the boulder indian run, Modify for picking the boulder up and making us all push ourselves even harder. I didn’t have a single dry spot on my shirt by the end of the workout between the sweat and mud.

Prayer: 16 bit’s family. His mother-in-law’s husband passed away. Also safe travels for the family as they head to the funeral.

Unspoken prayers.

Sprints: Cupid, Martini, Modify

Eccentricities

/in /QIC:
PAX: ,

2 Pax only this morning, YHC Dovetail, and Trojan. Focus for the day was on eccentric movements and time in tension.
Warm Up:

Lap around the front lot. Imperial walkers and hillbillies, side straddle hop, leg swings, kidney slappers.

The Workout:

Around back, set up the TRX-thingies, then got into it.

  1. Single-leg lunges, with one foot on the wall, 3-count on the down.
  2. one Pax does negative TRX rows, other Pax does negative erkins on the sit-n-spin, both with 3-count downs, then switch, then repeat
  3. Over to the wall for wall sits, then single-leg wall sits, then balls to the wall.
  4. Dips, 3-count down, then derkins, same count, then repeat both
  5. Rinse & repeat 1-4, but with 5-count time in tension for all

Combatives: continue with MACH techniques

Mary:

Traded off calling exercises: Freddy Mercury, LBCs, one-down-two-ups, low slow flutter, 6-inch-hold

Announcements:

Run the Quay and sprint tri this weekend

Prayer:

Shredder, Crablegs, Marriage issues of Dovetail’s friend

Memorial Day Murph

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What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..

Prays encompassed some respectful silence….

Thank You Men, it was my true honor to lead such a special AO.

(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))