Tag Archive for: @flip phone

Never Too Late to Teach an Old Dog some New Tricks!

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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

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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

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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  

Inmates Got What They Came For

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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

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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

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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 

Jack of Webb Gauntlet

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QIC: LED

Warm‑Up

  • Side‑Straddle Hops
  • Good Mornings
  • Fazio Arm Circles
  • Seal Claps

PAX were warm, loose, and already questioning their life choices.

The Thang

We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.

Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:

  1. Burpees / Monkey Humpers
  2. X‑Mountain Climbers / Merkins
  3. Squats / Squat Pulses
  4. LBCs / American Hammers

The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.

Mary

Unofficial Mary today: Coffeeteria.

Announcements

  • Workout and Q‑Lead Challenge is live — step up and grab a date!

Prayer Requests

  • 2‑Dollar — job interview.

Tundra trot

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FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

REDRUM REPEATS

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FNGs: None

Warm Up: Quick stretch and Mosey to the Red Hill

The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom.

 

 Mary: LBC’s, H2M, LSF, HTaps

 

Announcements: Qsheet, 2026 Post Challenge sheet, and a new Q’em All Challenge for a shirt

 

T-Claps (Recognition): @Breach, @2Dollar, and @Fram for changing the life of a family in need over the Holiday.  

Prayer: Safe travels for all, appreciation for all the glory and grace we receive daily. 

FOUR!!

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FNGs: None, but a late comer to the “new”but old AO location…Yogurt 

Warm Up: mosey, GM, Frankensteins, SFAC, Imperial Walkers.

The Workout: 10 hole markers of various distances.

Throw frisbee, BC, Partner Wheelbarrow, lunge walk to frisbee. Cycle through one each hole.

At frisbee: burpee frog jump to pin. Guy that threw it has the number of jumps in burpees. Everyone else cycles through Squats, Merkins and Burpees at each hole. Reps = # of throws by thrower.

Mary: 1 sun salutation  

Announcements: Site Q keep stepping up and growing your AO. EH guys to stop being sad clowns, Flip says we “Q’em” all challenge in 2026. More to come there.

T-Claps (Recognition): Flip phone for ECing all week. 

Prayer: safe travels and may FRAM’s daughter continue to seek Gods word.

Honor to Lead.Â