Tag Archive for: @flip phone

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out! 

kB WOD and CC

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5 HIM at Crazy Ivan

Warm ups
GM
SSH
Arm circles
Squats

4 exercises
Reps per rd 40-30-20-10
Short run after each rd

1-thrusters
2-alt snatches
3-step back lunges
4-American swings
Max burpees over kb when completed

Core challenge started at 0600

COT (stretched while going through)
Prayers around the circle for each PAX
YHC took us out

Nice work today men!
BS out

Kenny’s Tombstone

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FNGs:

None

Warm Up:

Standard Warmup, No Penalty Burpees required in the Quay.

The Workout:

7 stations x 3 Rounds

85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone :headstone: timer mosey around the pavilion

Mary:

None we ran out of time

Announcements:

#corechallenge and many others

T-Claps (Recognition):

All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag. 

Prayer:

The Fox Family, and other PAX family dealing with illness.  PAX that may be dealing with potential hardships in many aspects personal, financial, professional.

Money worth

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Warm Up: Mosey, SSH, Good Mornings, Daisy Pickers, Fazio Arm circles, mountain climbers

The Workout: Wall Sit while the pax ran out and back x2, back to courts, shuffled two court lines, 1 burpee, then back one line and did 2 squats.  Repeat down the courts increasing squats by 2. Totaling around 132 squats and 12 burpees. Repeated using lunges as mode of travel doing one merkin and 2 calve raises. 

Mary: Stretching

Prayer: Phil and terminal cancer. Injured and traveling pax.

MOAB Cary

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FNG: None

MOAB

Mission statement, core principles, disclaimer

Warm up: various exercise exercises, dynamic stretching, and a lap around the lot

Pile of coupons – move to opposite corner. (Once up nothing touches ground) 20 burpee penalty.

Partner with someone from different region and learn one thing about them.

Round 1 : poohs honey pot (BC lap, partner runs opposite direction one lap with 40/60lbs)

Round 2: burn barrel (two man team hold big tire in curl while guys toss sand bags in. 2 bags one step away from SB. Long line of bags walk and drop in 5 star jumps) repeat till all teams go)

Round 3: Kegs and Eggs (burpee back toss and alternate front toss) (40/60 one stretch with an 80/ full lap, partner two lap run 1 with coupon one without.

Praise: flip phone in banjo for showing up.

Prayer: Banjo‘s Ask for grace and mental health in a couple situations. Prayers for pax that are traveling.

Classic Rock’n Roll

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FNGs:
None

Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started.  Including 1 Burpee for every man shy of 10 for the core workout.   Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.

Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.

The Workout:

First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & then Indian Run around the Track

Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Cusack to the next Corner & Then Indian Run around the Track

3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & Skip the Run for Time

4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Return your Rock to the pile and mosey to the courts for a quick Mary.

Mary:
We kept it light, since we should all be doing the #corechallenge starting today!

Homer 2 Marge and WWI high reps to finish

Announcements:

Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.

T-Claps (Recognition):

Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.

Is it Lion or Lamb at the Yard

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Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze

The Workout:

Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time

Diamond Merkins, Jump Squats and Flutter Kicks 

Round 2: The Middle- 13 reps per exercise  (1min 30 sec rounds ) The time you have left is your rest time

Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence. 

The Break: 

3 Rounds of 60 sec People Chair 

Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time

Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time

Round 4: The Lion (10 mins) 

Odd Mins 10 burpees

Even Minutes 40 sec plank

Mary: None—no time

End in COT 

Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Who Killed Kenny

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Warm Up: A short mosey around the parking lot, followed by some Good Mornings, SSH, Frakentsteins, Imperial Walkers and Hillbillies. 

The Workout: Who Killed Kenny? 

BLOCK 1 — Kenny’s Escape (Speed + Power)

  1. Partner Chase Sprint– A sprints, B chases → switch
  2. Burpee Leapfrog– A plank, B burpee + jump → switch
  3. Push‑Pull Tug Sprint– Light resistance sprint → switch

BLOCK 2 — Stan & Kyle Freak Out (Upper Body + Core)

  1. High‑Five squat jumps– Face each other
  2. Plank paddy cake– One leads, one mirrors → switch
  3. Partner Row + Squat Hold– A squats, B rows → switch

BLOCK 3 — Cartman’s Revenge (Legs + Explosiveness)

  1. Build a Bear for 6 parking spaces
  2. Wheelbarrow Walks– A walks on hands → switch
  3. Squat paddy cakes– A jumps, B holds squat → switch

BLOCK 4 — Town Loses Its Mind (Agility + Chaos)

  1. Mirror Agility Shuffle– Lead + follow → switch
  2. Partner Tag– Small area, fast changes → switch
  3. Burpee + Sprint Relay– A: 3 burpees, B: 20‑yd sprint → switch

Mary: A round of sandbag press and toss, switch directions, then followed by some WW3 press and partner toss at the top

Announcements: Q them all Challenge, Triple Ruck Challenge, Manion WOD

Prayers for healing, for Finkle’s family travels, My moms upcoimng kneee surgery, and healing for Popeyes family

Dental work

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FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.