Warm Up: good morning, SSH, windmill, imperial walkers, hill Billy’s, daisy pickers
The Workout: teams of 3- 100 burpee pull-ups, 200 LBC, 300 squats.
rocks- curls, triceps, wonder bra x3
Mary: side crunch, low slow flutters, homers left and right, Have a nice day
Announcements: Bad build, Iliad
Prayer: Wild Turkey’s friend who passed. Prayers for his family for healing and peace.
FNGs: Salt Lick
Warm Up: 8 Good Mornings. If you wanted to warm up ya should have run EC.
The Workout: We ran. 3 or 5 miles.
Mary: Calf stretches
Announcements: Picnic
T-Claps (Recognition):
Prayer: Heidi battling thyroid cancer. Jeff (Pablos friend who had a heart attack)
May 14 2021 – KungPOW (Wescott) QIC POTS
EC:
POTS, Pumpkin Spice, Blue Hen, Labatt, Flanigan, Deadbolt, Mookie
PAX:
10
FNGs:
0
Warm Up:
Good Mornings
Windmills
Fazio Arm Circles
The Workout:
Mosey’d to church parking lot.
Station 1 (3 rounds)
Curls for the girls (with Rock)
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Overhead press (with Rock)
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Sprint to Yellow Fire hydrant complete with 5 burpees and sprint back
Station 2 (3 rounds)
Merkins (10)
Side steps (side hustle) complete with 5 burpees and sprint back
Side steps (side hustle) complete with 5 burpees and sprint back
Lunges (10)
Side steps (side hustle) complete with 5 burpees and sprint back
Station 3 (3 rounds)
Side step with squat (10)
Lung walk complete with 5 burpees and sprint back
Lung walk complete with 5 burpees and sprint back
Lung walk complete with 5 burpees and sprint back
Pledge of Allegiance:
Lead by Double D
Mary:
Guantanamo’s for all.
Announcements:
JoCo CSOP coming up soon
Prayer:
Military and First responders.
Unspoken
It’s always great to come back to The Nut where YHC once had the honor of being site Q. It was good to see some of the usual suspects including a few new(ish) guys YHC hadn’t met.
Dahmer was the first on the scene and ready to roll for some EC so the two of us headed out and quickly ran into the 12 Oaks crew doing EC. Great work!
Warm Up:
Mosey around the parking lot
SSH x 20 IC
Frankensteins x 10 IC
Good Mornings x 10 IC
Daisy Pickers x 10 IC
Sir Fazio Arm Circles x 10 fwd/ x 10 rev IC
Imperial Walkers x 10 IC
Hillbillies x 10 IC
The Workout:
The Main Event was a “Dirty McDeuce” which consisted of 4 stations with 3 exercises at each: 1 arm exercise, 1 leg exercise, and 1 ab exercise for a total of 12 exercises. Pax counted off into groups of 4 and since there were 12 of us, it worked out perfectly to have 3 HIM per group. Each group went to the station corresponding to their number to begin the workout. Traveling between stations was done by jogging a full lap around the parking lot. Round 1 was 10 reps for each exercise, round 2 was 15 reps, and since time was running short, we went back to 10 reps for round 3. All groups completed all three rounds and then we went straight into…
Mary:
American Hammers x 20 IC
Homer to Marge x 20 IC
YHC went 1 minute over time so next time we will have to end a minute early to compensate.
Announcements:
JOCO CSAUP Sat., May 22nd
Memorial Day Murph
Bed Build in June
5k for HS Police Officer the same day
T-Claps (Recognition):
Great to run with Dahmer during EC and T-Claps to Flanigan, Moby, and the other 12 Oaks crew members for EC as well.
Prayer:
Pax that are injured
Those that are traveling
Family members who are sick
2nd F was at Panera and although no one else came from The Nut, YHC caught up with those returning from The Nest.
Great work out there, HIM. It’s always an honor to lead.
May 12 2021 – Possum Trot (Action Park) QIC POTS
EC:
Sprinkler, POTS, Blue Hen, Labatt, Flanigan, Redenbacher, Breach, Rollback, Moby
PAX:
11
FNGs:
None
Warm Up:
Good Mornings
Windmills
Fazio Arm Circles
The Workout:
2 to 3 rounds through all Stations.
Mosey to;
Station 1 (The Hill)
3 Repetitions
Mosey to;
Station 2 (The rock pile)
3 Repetitions
Mosey to;
Station 3 (Concession stand)
3 Repetitions
Back to Station 1
Mary:
Guantanamo’s for all.
Announcements:
May Challenge in full swing
Pledge of Allegiance:
Led by Sprinkler
Prayer:
Double D’s Mother-in-law
Noah’s Arch family
Sprinkler’s daughters’ friend
Military and First Responders
Unspoken
EC:There was 22 plus people running EC. So yeah I don’t have the names here.
FNGs:Pile Driver
Warm Up:
Circled Up and bounced while I went over the Disclaimer. Did a count off to have an understanding on how many Pax where there.
Mosey to the field and circle up.
Bat Wing
Fazio Arm circles Forward
Fazio Arm circles Backward
Seal Claps
Overhead Claps
Ralphies
Good Mornings
1 Burpees
2 Burpees
3 Burpees
4 Burpees
5 Burpees
The Workout:
Moseyed to the Bus Drop off. We split up into pairs and then a pair took one of the three islands.
Run in opposite directions around the island. When you met your partner do 7s counting down of Broke Back Shoulder Tap Merkins. Every time you meet you decreased the number. We went down to 1. Once that was wrapped up we did laps around the island. Partner A did bear crawls and Partner B did Lunge walks. When Partner A needed a break Partner B took over the bear crawls and Partner A did lunges. After one lap we switched to Gorilla Walks and Lunges.
Mosey to the wall for mobile balls to the wall. The pax waiting held their Squat Hold. As pax held balls to the wall and moved down the length of the wall.
Moseyed to the playground and split up in three groups. One group went with Emeril to the hill. One group with Flanigan to the play ground and the last group with me to the wall. The hill group was the timer. 5 trips up the hill running backwards. The folks against the wall held squat while lifting up one leg and switching. The playground group did pull ups. Once the 5 trips where completed group one went to the wall. Group 2 to the hill and group 3 to the playground. Repeat until all groups ran the hill.
Then we made our way up the stairs. We then found our original partners and wheelbarrow to the flag pole/stop sign.
Mary:
Circled up for Mary:
Did a modify Onnit 6 minute Abs:
Plank Hold
Peter Parkers
Mountain Climbers
Big Boy Sit-ups
Freddie Mercuries
Russian Twists
Bowl
Announcements:
T-Claps (Recognition):
Prayer:
All unspoken prayers
A balmy morning at the Happiest AO on Earth. YHC wasn’t sure to expect with only 1 HC (U.T.I) and 1 other EC’er (Emeril). So to my surprise after getting back from EC…the whole Fritter Foundation and a huge clown car of 12 Oaksers pulled in! 17 Men gathered at Disney to take a ride to the dark corner known as “the Abyss”. I love this place!
FNG’s: none
Warm Up: SSH x40, Good Morning x a lot, 10 Burpees OYO, Windmills x 10, Sir Fazio’s x 12 (F/R)
The Workout: A mosey over to the Abyss, PAX partnered up for some BOMBS. 1 Partner descends into the darkness, completes 10 Star Jumps, while PAX on top do AMRAP exercise and then switch roles. Exercises were: Burpees, Outlaws, Merkins, Big Boy Sit Ups, and Squats. Plank hold for the 6.
We then moseyed over to the high school where a couple of divergent hills lay before us. At the meeting point of said hills, we did Shoulder Taps IC x10, and Hand Release-Release Merkins x 10 IC. We then used the same partner groups to run to the top of each hill, return, and meet in the middle where we did Shoulder Taps x10 IC as a team for round 1, then did the Hand Release-Release Merkins x 10.
3 Indian run lines back to the flag for Mary. Lot’s of picking up the 6…great work men!
Mary: Monkey Humpers IC x 20, Hand Release-Release Merkins x 20, Monkey Humpers x 10 IC, Hand Release Merkins x 10. Pickle Pounders x 10 IC, LSF’s x 20 IC, LBC’s x 20 IC, Homer to Marge x 20 in varied cadence.
Announcements: Sign up end today for the May Main Event.
T-Claps (Recognition): The PAX for showing up. YHC can tell you it gives great confidence to a Q when a crowd shows up!
Prayer: Wallaby and his M. Shamwow! with injuries. YHC took us out. A great day and an honor to lead!
FNGs: None
Warm Up:
The Workout:
PAX moseyed to the tennis courts for a sequence of 4-Corners.
Rd 1:
Intermission:
Rd 2 (in reverse)
After the tennis court session; we moseyed to the clubhouse patio area for 3 rounds of
Followed by a couple minutes of preachers chair. arms up, out, etc.
Mary:
Announcements: None
Prayer: Baby Weston’s continued fight.
FNGs:none
Warm Up: mosey, ssh x20, daisy pickers,good mornings, foot trace, sir fasio arm circles and thumbs up
The Workout: all exercises are with weighted mace
1st set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side
2nd set- side plank with arm extension x10 per side, bridge press x20, burpee x5
3rd set-45 second exercise 15 sec break- barbarian squat, bow draw, bent over row
4th set- 45 second exercise 15 sec break- lateral lunge, lunge w/ joist, behind the head pendulum(don’t hit those back tits)
5th set- wonderbra x10 in cadence per side, arm extension plus curl in cadence x20, push up with arm lift x10 per side
Mary: ring around the Mary
Announcements: see slack
T-Claps (Recognition):
Prayer: pumpkin spice household over covid, Dumbo recovery
I love Disney. It’s always been one of my favorite AOs. I remember the beta opening and Co-Site Qing it with Kid Cracker. So much to do, well lit, away from homes and no cars. 🙂 So that’s why this morning, M4L and I decided to leave those grounds and head for a dimly lit, residential street with more cars that I counted on!
We wanted to bring back an old favorite – the Jamison Park hill. Jamison Park was the original 12 Oaks (look it up) and it was great to see 7+ pax from the 12 Oaks hood make the journey to the east side for our Beat Down.
I planted the Shovel Flag on this 35 degree, cold, damp, foggy morning as 25 #HIM showed up in various clown cars.
FNGs: None
Warm Up: At 5:30 on the dot – we were off.
The Workout:
to celebrate M4L’s first job in America – we moseyed to the half pipe for a round of 7-11s
Jail break to flag
Mary:
Bondo will be turning double Respect on Saturday so he led us in Mary
Announcements:
T-Claps (Recognition):
Prayer:
Here was namorama: https://youtu.be/ywSU0FwHhB0
Breach took us out with a great message