Posts

Upper Body Workout

/in /QIC:
PAX: , , , ,

Pax of 5 for a workout focused on upper body strength. No legs, running or cardio as many of us are preparing for half marathon this weekend.

FNGs: None

Warm Up:  SSH, Cherry pickers, L+R overhead stretch, fazio arm circles

The Workout:

Cycle through upper body parts with 3 exercise per body part, using a rock or weight.

15 Exercises:  12 Reps each, 10 count recovery in-between body parts

Chest:  merkins, derkins, wide grip merkins

Shoulders:  Upright rows, balls to the wall, shoulder press

Triceps:  dips, triceps press, diamond merkins

Back and Arms:  curls upright rows, curls again

Core:  LBC’s, WWII, Boxcutters

Stretching

Repeated 15 exercises, reducing rep count to 10

More stretching

Mary:  Rotated around PAX picking various core exercise for last 15 minutes of work out.

Announcements:  Frosty, Christmas Party, Holly Springs Half

Prayer:  Quiver’s daughter, health

Nov-11 Murph

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

Five Pax for Murph this evening.  Some modifications for the guys preparing to run marathon in Richmond this weekend.

Warm Up: Run 1 mile

The Workout: 100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Prayer:  Safety for race this weekend

Nov-4 Murph

/in , /QIC:
PAX: , , ,

Pax of four for our first murph of November.  No EC, No modifications.

Warm Up:  Run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run 1 mile

Announcements:  Christmas party Dec-14

Prayer:  Healing and new opportunities

Clear Sky

/in , /QIC:
PAX: , ,

Wide range of ages for a Murph tonight, Pax ages 10, 29 and 53.  No EC, Standard Murph, no modifications.  Great weather under the starts and a clear sky.

Warm Up:  Run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements:  CSAUP Dec-7, Christmas party Dec-14

Prayer:  Gratitude and Guidance

Oct-14 Murph

/in , /QIC:
PAX: , , ,

Pax of 4 for Murph workout with some modifications.

EC:  4-5 miles for Pikachu and Skidmark

FNGs: None

Warm Up: Run 1 Mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run 1 mile

Announcements: none

Prayer:  Silent

Master Shredder’s Return

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

YHC coordinator ran over from home expecting a light crowd tonight based on the HCs he saw before leaving the house – was pleasently surprised by the relatively large (7 pax) group that was there upon arrival. We mumbled for a few minutes and then got rolling.

FNGs: n/a
Warm Up:

SSH x15 IC

Daisy Picker x10

Standard Merkin x15

Fazio arm circles x10 forwards & backwards

*No rest*

Overhead clap x15 IC

*No rest*

Seal clap x15 IC

The Workout:

Mosey to pavilion

Partner up – 2x cayote uglies per person (thanks Double D)

Mosey over to the playground

YHC called for each partner to do 10x pull ups  / 10 x squats to 50 total, but audibled to 30 after the sets of 10 pull ups were feeling like a bit much

Mosey to the amphitheater

10 count people’s char down the line

10 count balls to the wall down the line

10 count people’s char down the line

10 count balls to the wall down the line

Mosey around the pond to the railing/bars

Partner 1 does 10x upright rows

Partner 2 does 10x star jumps

Switch and repeat for 20 of each total

Mosey to the rock pile – pax were encouraged to grab a small rock

Line up on the end parking lot line for bear crawl jack webs

4x Overhead press with rock

Crawl bear to the greenway

1x merkin

Bear crawl back to the rock

Repeat, going up in the 4:1 ratio up to 20 hallelujahs and 5 merkins

Pax were asked if they wanted to keep going or switch it up – switching it up won 2 votes to 1 so we moseyed back over to the pavilion.

Irkins x20

Derkins x20

YHC asked the pax what went well with Irkins and Derkins (expecting dips of course) but was surprised by a pax calling for merkins

Merkins x20

Dips x20

Arms were shot and apologies were made for anyone who needed to use them tomorrow.

Mosey to the tennis courts

Line up on the end line for lung walk suicides – lung walk to the middle of the first court, lung walk backwards to the start, forwards to between two courts, backwards to start, forwards to midline of second court, backwards to start, forwards to opposite fence, and then backwards to start.

Mary:

Shoulder tap x15 IC

Planks w/left arm / right leg extended & switching extended extremities

Planks with left leg/arm up and 5x crunches on each side

Chill cut for the last 60 seconds

Announcements:

Picnic this Saturday

Squatter has the Q at Thunder next week for his 2 year anniversary.

2nd F following Thunder at Pace Yourself
T-Claps (Recognition):

Shredder for being back out

Cupid for doing this madness with breathtaker (after working out this morning with it on too) AND rucking to Thunder tonight thanks to a car in the shop
Prayer:

Praises for Shredder back at a bootcamp

Oct-7 Murph

/in /QIC:
PAX: ,

Pax of two for our first Murph of October.  Thanks to Forceps for making it out and the company.  Second mile through the woods was completely dark, hoping daylight savings time comes soon.

Warm Up:  run 1 mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: run 1 mile

Announcements:  Picnic this weekend

Prayer:  Recovery and guidance

What the hell is that?

/in /QIC:
PAX: , ,

3 HIMs at GP this morning

FNGs: None  

Warm Up:  20 SSH, 10 Good Mornings, 10 Willy Mays Haze, 10 Daisy Pickers, 10 Imperial Walkers, 10 Hillbillies, 10ct Pigeon Pose, sciatica stretches.

The Workout:

Mosey to the wall

2 sets of 30 ct BTWs

2 sets of 60 ct Wall Sits

Mosey to flag as it fell over in the wind

Mosey to the rock pile

DOA picked out a boulder and I had to ask “what the heck is that?”

3 sets 20ct Curls, Triceps Press, Rutrows and Ground Pounders

3 sets of 10 ct Windshield Wipers and Presses

Return the rocks and mosey to the playground

Face cards (10s)

  • 20 Merkins and Split Jacks (diamonds)
  • 20 Dips and Rocky’s (clubs)
  • 20 Mountain Climbers and Lunges (spades)
  • 20 Plank Jacks and Americans Hammers  (hearts)
  • 20 Goof Balls (Jokers)

Roll the Dice (5-11)

  • Shoulder Tap Planks
  • Hand Release Merkins
  • WWIIs
  • Pickle Pounders
  • 3 ct Homer to Marge (single leg)
  • Step ups
  • 6 inches
  • Star Jumps
  • High Knees

Announcements: F3 Picnic next Saturday, Beer mile today at 5PM

Prayer Requests: Prayers for DOA’s wife who lost her parent and for Dusty’s brother who had a stroke and was let go from his job.

Fighting the Humidity

/in , /QIC:
PAX: , ,

Pax of 3 battling humidity on Oct-2

Warm Up:  SSH, cherry pickers, arm stretches, good mornings

The Workout:

Mosey along Stinson Avenue stopping at each light pole for Merkins, 1 at first pole increasing to 10 at the last pole.

Run back in the other direction, this time doing 1 – 10 squats at each pole.

Mosey to field on other side of soccer field for 3 rounds of 6 exercises with 10-15 pound weights,  12 reps sets:

– Bent over rows, lunges, shoulder press, crunches, standing rows, curls

Mosey to amphitheater for 3 rounds of 4 exercises:  dips, one leg step-ups, diamond merkins, preacher chairs

Mary:  10 minutes of various core exercises:  lbc’s, ankle taps, box cutters, WWII and others.

Announcements:  None

Prayer:  Recovery for Kubota’s friend who recently had a stroke, Guidance

Oct-30 Murph

/in , /QIC:
PAX: , ,

It was good to see another new face for a Murph this Monday.  DOA joined for a solid workout.

Warm Up: Run one mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Announcements:  Harris lake picnic on Oct-12

Prayer:  Gratitude and guidance