Pax of 4 doing Murph on a muggy evening. John Deere making it out even with a fractured foot and taught us a new word. Twat ? (not referring to female body part)
No EC, too humid for that tonight.
FNGs: None
Warm Up: Run one mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: Paddle board workout at Jordan Lake this Saturday
Prayer: Silent
Pax of 1 doing Murph. Seemed like fall compared to the heat from the last few days.
EC: None, couldn’t get myself to run extra tonight.
Warm Up: Run 1 mile
The Workout: 100 pull ups, 200 Merkins, 300 squats
Mary: Run 1 mile
Prayer: Silent prayers for my brothers recovery from his stroke
PAX of 9 joined in on some Top Gun Beach Volleyball. There were digs, and spikes, and sets, and falls…and that was just Dauber. It was nice to have a workout without shoes too 🙂
FNGs: None
Warm Up: Stretches as we wanted to get right into the game.
The Workout: Beach VolleyBall. Whenever the ball hits the grass, a penalty exercise was called. The ball landed in the grass quite often prompting us to do Merkins, Monkey Humpers, Squats, LBCs, Burpees, and more. 3 games were played.
Mary: Our game went 15 min over so we went straight in to COT
Announcements: Deadbolt’s 5 Yr Workout, SUP Workout Aug 3
Prayer: Healing for John Deere’s leg, Dusty’s brother Ken (stroke), Noah’s Ark and wife,
Thanks for letting me lead and joining me in part of my 4Y4Q Week. Great 2nd conversation afterwards too.
Pax of three knocking out another Murph. Continuing to seem hard just like the others these past few weeks .
Warm Up: Run 1 Mile
The Workout: 100 Pull-ups, 200 Merkins, 300 squats
Mary: Run 1 Mile
EC afterwards: Run 3 miles (John Deere’s idea even though he had a fractured foot)
Prayer: Silent
Pax of 3 muscled through another Murph on a humid Monday evening.
EC: 4+ miles
FNGs: None
Warm Up: Run one mile (some of us skipped this due to a long EC)
The Workout: Murph (with some yoga modifications) 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: Workout morning of July 4, more info to be posted
Prayer: Silent
Pax of eight battling a hot June evening. Temperature was in the 80’s, but it felt like 100 degrees out there tonight.
EC: Some running a few miles before workout.
FNGs: None
Warm Up: SSH, Daisy pickers, Good Morning, L+R overhead stretch
The Workout: 15 reps at 10 stations with a different exercise, using a 25 pound weight or rock to make it harder. Stations were separated by 10-20 yards to give time to recover between sets.
1. Merkins, 2. Diamond Merkins, 3. Up-right Rows, 4. Squats, 5. Lunges, 6. Triceps Press, 7. Curls, 8. LBC’s, 9. Ab Roller and 10. Shoulder Press.
Recovered on a lap around soccer fields, then repeated the 10 station circuit again.
Mosey to amphitheater for to sets of: 1. Dips, 2. balls to the wall 3. one leg get-ups 4. LBC’s
Mary: Merkins, WWII, Diamond Merkins, Box Cutters, Wide Merkins, Protractors
Prayer: Kabota’s upcoming drug trial, Peace and Gratitude
This week’s Murph seemed more difficult for some reason with lot’s of modifications.
Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.
EC: 2 to 3 miles
FNGs: None
Warm Up: Run One Mile
The Workout: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Prayer: Healing
Pax for 9 for an intense under the shelter workout out in the open….
Warm Up:
20 cadence SSH
10 cadence daisy pickers
mosey to grass at bottom parking lot
The Workout: The Circuit Of Rain’
9 different Stations
3 total circuits were completed.
Reload truck with toys.
Mary:
Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.
Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers
2ndF – Curry and Beer movie night at John Deere’s
Pax of 5 doing Murph in rain and muggy weather. Straight bar at Veterans park making pull-ups so much harder… missing the monkey bars at Womble.
Still can’t get a complete work-out without an unruly child giving us a hard time, only one though.
Warm Up: Run on mile
The Workout: Murph: 100 pull-ups, 200 merkins, 300 squats
Mary: Run one mile
Announcements: New workouts starting this week and next. Second F at John Deere’s house after Thunder on Wed.
Prayer: Healing and safe workouts this summer.
Pop-Up work out to celebrate my 42nd Birthday… huge thanks to PAX for making the effort on a Friday evening
FNGs: 2 times FNG with no name now formally branded: Welcome ‘Jobs’
Warm Up: 21 x SSH, 5 x merkin with 1 arm stretch, 10x fwd, 10x rev arm circles.
The Workout: 42nd Street Tires….
Each Pax member took it in turns to flip the Tire (250lbs) 10 flips, then deadlift farmer walk back to start. The other pax preformed Reps per flip and walk…last round was 12 flips to make a rounded 42 each.
Flips – Diamond Merkins/Double Merkin Burpees/Morning Woods/tricep push Merkins .
Farmer Walks – Mountain Climber/SSH/plank jacks/donkey kicks.
confused? Basically each Pax did a total of 42 Tire flips, and 4 x deadlift farmer walks back of a 250lb Tire… each pax accumulated 42 diamond Merkins, 42 double merkin burpees, 42 tricep Merkins, 42 morning woods (Turkish get ups), average 4 x 10 count cadence of mountain climbers, plank jacks, SSH, donkey’s .
21 x steps up on tire, 21 x dips, 21 x derkins.
Mary: 21 x protractors, 21 x box cutters.
Announcements: on slack/Facebook
T-Claps (Recognition):
Prayer: General – many many thanks for Pikachu taking us out.
