Using the Strings
5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary.
Prayers for upcoming surgeries and healings, jobs, and travels.
Tag Archive for: @flip phone
Here We Go, Easy Run
FNGs:
None
Warm Up:
Standard with a focus on hamstrings
The Workout:
4 mile run through the town of Holly Springs. With Cadence support from Itunes!
Mary:
None
Announcements:
None
T-Claps (Recognition):
Flip Phone for making it out after a night of bourbon, fire, and cigars
Prayer:
safety for all those in the Bomb cyclone storm and safe travels this week.
Building the CORE
FNGs:
None
Warm Up:
We hit a mumble-chatter warmup
The Workout:
3 stations of weighted core exercises that comprised of 3 rounds.
The exercises included:
(20lb sand ball):American HammersSit-up wall slamRotational wall slam
(15lb sand ball):Nut Crackers x 2Seated Lift Overs
(60lb sand bag) as timer 20 Reps:WWIII x 2WWI
Mary:
Then we moseyed the lot before ending with Mary until failure and stretches.
Announcements:
None
T-Claps (Recognition):
None
Prayer:
Fram’s father is doing well and prayers for continued recovery and health.
Booze Cruise Blues
FNGs:
None
Warm Up:
Started with a hesitant Mission Statement and 3 Confidence building burpees
Nailed the Core Principles
Mosey, GM, WMH, Daisy Pickers, SFAC, SSH
The Workout:
1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey
Mary:
No Time
Announcements:
Hope Closet is looking for volunteer potential candidates for volunteer opportunities.
T-Claps (Recognition):
None
Prayer:
@Fram’s father is recovering from hip surgery
Never Too Late to Teach an Old Dog some New Tricks!
FNGs:
None
Warm Up:
Standard Assembly and Transport Readiness
The Workout:
Mosey/Navigation of the neighborhood terrain and some lessons along the way. Working to bob the bumps and the vehicles along the way.
Mary:
Disassembly and clean up
Announcements:
Q’em All challenge and Post Challenge are out on slack, actively tracking 13 Q’em All participants and 7 AO Post Challengers.
T-Claps (Recognition):
None
Prayer:
Prayers for all the injured PAX, Mike, Care Takers, 911 Dispatchers, First Responders, and Fire
Three’s Company on The Yard
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Main Event #1:
- Station 1 = Offset Merkins on sandbags
- Station #2 = WW3s with choice of 40# or 60# sandbag
- Station 3 = Clean and Throws across the parking lot and back with mandatory 80# sandbag
- Rotate between stations
- Rinse an repeat for 2 sets
Main Event #2:
- Station 1 = Deadlifts with mandatory 80# bag
- Station #2 = Little Tea Cups with 60# bag
- Station 3 = Walk across parking lot with a deep squat on each parking line with mandatory 80# sandbag on shoulders
- Rotate between stations
- Rinse an repeat for 2 sets
Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold
Announcements: Q-Em All Challenge and Post Tracker
T-Claps (Recognition): None
Prayer: Unspokens,the general PAX, and Military/First Responders
Presidents Day UFO
Warm Up: Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event.
The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games.
Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed.
Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt.
Prayer- General Prayers
@OSHA @Socrates @X-Ray @Abacus the OG @kazoo @Send It @Sombrero @Bumblebee @Gump @FRAM @Wham-O @Bobby Dall @Sparky @Foghorn @Yogurt @Flip Phone @U.T.I. @heatwave @axel @Clunker @batboy @arrowhead @Bleeder @LED @Cupid @Wide Right @Cheesehead @Horse Face @Buttermilk and @Breach on the Q
Inmates Got What They Came For
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.
Got that dog in ya
FNGs: nope
Warm Up: Good morning, arm circles, windmill, seal claps
The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.
Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out.
Announcements: FV daddy daughter dance coming up, Q em all challenge is live
T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot.
Prayer: YHC took us out
Climbing Everest
FNGs: None
Warm Up: Various
The Workout:
Every man gets a Cindy
Mosey to Abyss hill
Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds
R1- farmer march hold/ partner run hill 2x
R2- 90 degree curl hold / run 2x
R3- John Cusak / run 2x
Stack’em squats after lunge walk down hill. Repeat back up hill.
Inch worm / stack’em merkins down hill.
Bear crawl up
Dora style / partner runs hill
R4-50 block squats
R5- 50 Block swings
R6- 50 WW3
Mary:
- seated OH press pass block 7x
- Seated wonder bras with OH press block pass 7x
Announcements:
challenges, grow site
T-Claps (Recognition): 3 HIM in 5k for EC
Prayer: lack of discipline