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Burpees are NOT a Stretch!

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Brisk morning at Awesome Possum. YHC had no idea what to expect for my first Q at the Trot, but coming over the hill and seeing some FNGs made it something special! Norm and Martini stayed for warmup then hit some miles and were back in time for COT.

FNGs: Yes! Endo, False Start, SIR Shanks-a-lot
Warm Up: Warm-o-rama with SHHs, Good Mornings, Willie Mays Haze, Imperial Walkers, Hillbillies, Newton’s Cradle, Michael Phelps
The Workout: Event 1 Rock Ping Pong: Partner up with one rock and line up at the edge of the parking lot. One partner performs the exercise then starts pushing the rock across the parking lot. Other partner takes a lap around the tennis courts and meets the partner on the other side. The goal is a competition with your partner for the end position of the rock. Exercises were 20 each curls for the girls, triceps extensions, overhead press.

Event 2: Survivor Series: Start with a round of exercises and each round vote off the group’s least favorite. Starting exercises were 20 each merkins, fire brigade lunge, turkish get-ups, star jumps, Carolina dry docks, squats. Order of eliminations round 1: turkish get-ups, round 2 (oh shoot we’re out of time): merkins and star jumps, complete round 3 with the last four.

Mary: Let’s see who’s still with me. Silent count Mary. Q leads the cadence but no total count. Anyone that stops over or under, add on 5 exercises. 20 each box cutters, LBCs, Homer to Marge

Asked POTS to lead some stretching while I grabbed my phone for name-o-rama. I come back to find everyone doing burpees. Honestly… privileges revoked POTS!

Announcements: Super Bowl squares for HSPD First Aid Kits
T-Claps (Recognition): I saw solid efforts by Endo, False Start, SIR Shanks-a-lot.
Prayer: Roger Roger’s family friend battling breast cancer, Country and leaders, Gamecock’s daughter’s 3rd birthday, WCPSS in person classes

Dice, Dice Baby

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FNGs: none

PAX: @Finkle, @Norm, @Martini, @Gamecock, @Fumunga
Warm Up: Quick warm up lap around the park, followed by Sir Fazio Arm Circles F/B, Michael Phelps, Daisy Pickers, Good Mornings, Quad stretches, and calf and hamstring stretches.
The Workout:

Event 1: Dora at FV Middle School.  Splitting up into teams we ran the bus loop and partners would do exercises.  As a team we did 100 merkins, 200 lbc’s, and 300 squats.

Event 2: Stair climbs.  We started by bear crawling up the flight of stairs.  At the top we did 1 minute of lunges.  On the way back down we did either irkins or derkins.  At the bottom we followed up with a lucky roll of the exercise cube and did whatever exercise it landed on.  Unfortunately, @Martini had to roll 20 Burpees.  We did 3 sets of stair climbs.
Mary: We took a quick jog back to the parking lot to end with a 10 count of Outlaws and Boxcutters.
Announcements: SB raffle for the HSPD First Aid kits
T-Claps (Recognition): Great to have @Fumunga back out after an injury.
Prayer: @Fumunga and M with the pregnancy and for everything to keep progressing well and with a healthy pregnancy.  @Finkle shared about new requirements at work and lots of projects needing to be closed out.  @Finkle led them out.

Flaming Burritos?!!!

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FNGs: N/a on this 24 degree morning

This was preblasted as “There’s something about Mary, show up to find out what it is.”  I was  excited by the 1 HC and several thumbs up, but was ecstatic to see 4 brothers waiting for this beatdown when I finished EC and made my way over to the side parking lot!

Warm Up: Mosey to the building and circle up for Fozzy arm circles forward and reverse, Michael Phelps, and Good mornings.
The Workout: Today’s workout will be a you vs you, three round, all out battle with Mary in the subfreezing temperatures!

Round 1 (10 minutes)

4 minutes AMRAP

  • 4 broken recliners with split lunge
  • 8 Jay Los
  • 12 Flutter kicks

1 minute AMRAP

  • V-ups

rinse and repeat with no rest to finish Round 1

A brief intermission for talk of being dead already/recovering and on to round 2

Round 2

AMRAP for 10 minutes starting with 1 rep of each, then 2,3,4,etc

  • plyometric mixed grip merkins
  • Right side single leg v-up then double leg
  • Left side single leg v-up then double leg
  • Flaming Burritos

Another brief intermission to discuss combatives with everyone kicking the Q in the nuts/recovery

Round 3 Final round of the fight, 5 complete rounds gets you a win by decision, 6 gets you a KO victory! Mumble chatter about a W is a W then we got started

  • 10 plank jacks with shoulder taps
  • 10 Superman swimmers
  • 10 crossbody v-ups

All Pax completed 6 rounds with a minute to spare, but unfortunately no time for combatives.

Shredder led us in embrace the suck for the final 3 minutes.

Mary: All of it
Announcements: Someone was keeping their birthday a secret, thanks Finkle for the heads up, and Happy Birthday to Yosemite! Money is being raised for First aid kits for the HS Police dept. Make sure to buy some squares for the Super Bowl.

T-Claps (Recognition): Farva finished the monthly challenge and everyone for showing up this morning in 24 degree weather!
Prayer: The current situation with this country, troops in D.C., and those effected by the pandemic.

Kenny’s Grave 1/21/21

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PAX:  Spoonman, Finkle, Gamecock, Yosemite, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the tables – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the Wall – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Table – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

With a little time left performed BLIMPS and BLIMP

Mary:  Everyone got a shot to call out an exercise

Announcements:  None

Prayer:  State of the Nation

Those rocks are like ice…

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FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday

4 Corners of Fun

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FNGs: none

PAX: @Finkle, @Gamecock, @KittyLittr
Warm Up: Mosey around the park track, circled up and did a round of Sir Fazio Arm Circles F/R in cadence, then Michael Phelps, SSH, Imperial Walkers, Hillbillies, and 10 walkouts OYO
The Workout:

Event 1: 4 Corners.  Running around the perimeter of Falcon Park twice we stopped at each corner doing two designated exercises in sets of 20.  Corner 1: Merkins/Squats   Corner 2: Mountain Climbers/Low-Slow-Flutter   Corner 3: Dips/Leg Ups 10 each leg) on the brick wall    Corner 4: Crab Humpers/Annie’s.

Event 2: 11’s  Started in on a round of 11’s with lunges and shoulder taps and travel to each end by bear crawl.  Ran out of time so didn’t get to complete all of the event.
Mary:  Round Robin exercises from group
Announcements:  none
T-Claps (Recognition):
Prayer:  Our nation and for wisdom for our countries leaders.

Brick by Brick

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I brought some little friends to the party, some leftover brick edgestones from a garden remodel. They made excellent sidekicks for a four corners stack. When I said the grey ones were heavier, all MEN stepped up and picked the harder option.

FNGs: None
Warm Up: Short lap, Willie Mays Haze, Good Mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Took laps to the four corners of the parking lot. Stacking exercises as we went travelled from station to station (1/1,2/1,2,3/1,2,3,4). All exercises were 10 reps in cadence or straight up depending on exercise. 1) Merkins, Newton’s Cradle, Wonderbra, Man-maker 2) Squats, Bucket Brigade Lunge, One Leg Deadlift, Pulse Squats 3) Curls for the Girls, Overhead Triceps, Overhead Press, Bus Drivers 4) LBCs, WW2, Windshield Wipers, American Hammers. We had time for one express lap of round 1 without stacking.
Mary: Already made her appearance in the workout
Announcements: Food Ruck soon
T-Claps (Recognition): All who showed up!
Prayer: Family members with COVID, Safe Travels for Norm’s Disney trip

It’s only 5 more burpees

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FNGs: none
Warm Up: Mosey around the tennis courts and came back to do a round of good mornings, daisy pickers, Sir Fazio Arm circles f/b, Michael Phelps, tri-cep stretch, shoulder stretches, and Frankensteins all in cadence ten count.
The Workout:

Event 1: It’s too difficult…lol

Starting at the first parking space we bear crawled to the next and did a merkin.  For a total of 10 but each time we come to another parking line we added a merkin building up to 10 merkins.  The last ten parking spots we did a typewriter or side bear crawl if there’s such a thing and then lunges both legs equaling one up to ten.  To top it off and keep the blood flowing we did 20 SSHs in cadence.

Event 2: Mosey to the rock pile and we did three rounds of 10 each: overhead press, tri-cep extensions, curls for the girls, and bus drivers.  Between the 2nd and 3rd set we did a round of seal claps to let our fingers thaw and get the blood flowing.

Event 3: Lucky number 20 – using a fantastic gift from my M we rolled the cube of exercises starting with 20 burpees, 20 jump squats, 20 merkins, 25 lbcs, 20 SSHs, and 1 minute plank hold.

Event 4: To finish it off we did a round of tennis court suicides with a sprinkling of exercises in between two rounds.  This one provoked a little bit of mumblechatter!

Mary: We did round robin style with @Pots and @Sprinkler both voicing for 5 more burpees which brought our count to 30 burpees for the morning.
Announcements: Hilltop Needmore food drive ruck coming up in a couple weeks.  Date will be posted soon.  Also, trash pickup being led by LED (can’t remember date/time/place).
T-Claps (Recognition): @Norm and @Martini for EC
Prayer: For our country, @Norm and family traveling to FL.

Turf War Averted

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PAX:  The usual suspects – Norm (EC), Gamecock (EC), Kitty Litter, Finkle, Martini (EC)

For a cold and wet moring, YHC had a shelter workout planned.  Upon returning from EC, the lot was full of cars.  Unfortunatley this was due to the group of ladies that has started workign out at Falcon Park on Tuesday mornings.  As it was raining, they had congreagated and began their workout under the shelter.  Immediately upon returning from EC, the mumble chatter started about this being F3’s turf, however no PAX was brave enougth to try and run them off.  This was probably a good thing.  Getting our tails kicked by a bunch of women would not help future EH efforts.  (Norm did mention something about showing up early the next time it is raining to reserve the shelter)

Warm Up:  YHC had to adjust on the fly.  We left our beloved Falcon Park and headed over to the middle school.  SSH, Arm Circles, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Frankensteins

The Workout:  Nest Man Up under the shelter of the bus lane.

PAX 1 took off for a lap around the bus loop.  The Next Man Up called an exercise for the remaing PAX to perform.  When PAX 1 returned, PAX 2 took off for a lap.  Next Man Up called an exercise. Continued until all PAX took a lap.

Completed 4 rounds.

Indian Run back to the back to Falcon Park with a loop around the track and lot.

Mary:  Handled during the workout, but we did complete some stretching

Announcements:  None

Prayer:  Finkle has family dealing with COVID

Kenny’s Grave…why does it still feel like 2020?

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FNGs: none
Warm Up: Quick mosey around the parking lot.  Came back and did Sir Fazio arm circles for/backward, good mornings, various leg stretches, followed by SSH
The Workout:

We took about a 1 mile to 1.5 mile run to get moving and at two stops we did a round of lbc’s and then a round of hill billies.

Next event we did some rock work to get some upper body in this morning.  After our brave PAX picked out their fine specimen we did a round of 20 skull crushers, a set of 15 colt 45s, rock merkins 20 each arm, bus drivers set of 20, and ended with 20 rut rows.  We did repeat but dropped down to doing sets of 15 to stay sane.

Last we came back to circle up and do a quick set of 20 squats and 20 Bonnie Blairs to lead us into Mary.
Mary: We completed a circuit of ab exercises going round the circle and each Pax chose their favorite.
Announcements: Q sheet signups, goal tracking sheets for 2021, and Q Source beginning Jan. 30th
T-Claps (Recognition):
Prayer: Florence/Flojoe’s injury and prep for family heading out of town for work, our country, leaders, and for those in leadership to govern with truth and justice.