Tag Archive for: @flip phone

Simple but effective

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FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

 

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Did you know that hill is almost 400 meters long?

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FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

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Cindy’s Boo Hoo

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FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group. 

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch.  2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers.  @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident. 

Cast your Vote

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FNGs: None

Warm Up: various

The Workout:

Arms– Dragonfly merkins

#1 man BC to plank hold

#2 man 2 laps feet on shoulders

3-5 same all on each has that many merkins. 5-1. Switch order (run 6,7,8)

Legs– 7’s block Squat at top, lunge walk down jump knee tucks at bottom, backwards run to top.

Abs– Twisted WW3 4x,Block press with heel taps,Tug boats (chill cut arm lock, one man pulls while other holds elbow tight to body)  ((press on shoulder 15 count/ pull on tricep 15 count)) or pull/ press block like tug o war.

Mary: no time

Announcements: check slack

T-Claps (Recognition): Ricco and son getting out to church

Prayer:Banana Seat Aunt Penny passing, Rocco’s friend Eddie passing, Unspoken

Apollo Creed Tribute

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FNGs: None

Warm Up: arm Circles, GM, WMH, SSH.

 The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.

  1. Jump Rope w or w/o rope
  2. Offset basketball merkin
  3. Heavy bag punching
  4. Pull Ups / TRX rows
  5. Punching w small weights
  6. Quick feet (curb)
  7. Slam ball
  8. KB squat,bob & step
  9. Wonder bra
  10. American Hammer
  11. Bent over row
  12. Mike Tyson’s off curb

Mary: each PAX selected an an exercise 10 count or in cadence

Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard

Prayer: Stub’s dad’s best friend passed away. 

Cinder Blocks are heavy

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FNGs: None

Warm Up: SSH, GM, WMH, Arm Circles.  The PAX did a great job reciting core values and F3 mission. No penalty burpees.

The Workout:

Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.

Curls and Triceps as we walked to bathroom building w blocks.

Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.

return blocks.

Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.

Announcements: Trash pick up today 9AM Walmart FV.  My Way anniversary party today 5:30PM My Way in Holly Springs

T-Claps (Recognition):

Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.

HIIT circuit at Prison Yard

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7 PAX showed up to the Yard for a circuit beatdown.

Quick warm up
SSH
Arm circles
Imperial squat walkers

Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins

1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)

No time for Mary

Pigskin Practice

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6 HIM showed up for some chilly football practice. 19 degrees but it’s a Monday so let’s get the week started.

Lap around clubworx gym
Warm up
GM
SSH
Windmills
Chilly jacks

Pass the peel – Indian run around track with football toss overhead. When it gets to the back, run to front and start over. If someone drops the ball, 1 Turkish getup. 2 laps total. Combine drops for burpees. We had 6 total.

Football drills in lower field
Left/right while chopping. Up/downs on hit.
Ladder shuffle drills 6 times through

Grab a rock
Partner up, similar speed
Devin Hesters – one person takes off sprinting with the rock, P2 does 1 burpee then try’s to catch them. Switch, R&R twice

Tables – dips, irkins, box jumps
reps of 15, 12, 10

Mary on tennis court – popcorn style

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Giving 110% for Kenny

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FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing

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Upper Body Day at THE YARD

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Warm Up:  Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go

The Workout:  This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area.  The thang was this:

A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats.  Then the main event was 3 stations, positioned around the community center building:  Merkins, Dips, Carolina Dry Docks.  We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato. 

Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds.  The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each. 

Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.  

T-Claps (Recognition):   The pre-workout message was a reminder of GRATITUDE.  Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”.  Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.

Prayer:  Nemo driving to Ohio with his son for a big time swim competition