Tag Archive for: FlipPhone

Ground Pounder 2/1/2025

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FNGs: None

Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles

The Workout:  Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.

Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off. 

Crazy Ivan Birthday Bash

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FNGs:  None

T-Claps: Flip Phone and Gump (5 workouts)

Warm-up:  SSH, Good AM, etc

Workout:  See binky ; Very little rest  HIIT

COT:  Family members who are ill; PAX looking for work.  YHC took us out.

Honored to lead on my 56th birthday.  Apologies for the commercials while listening to Pandora.

 

Designer

If It Burns For 7 Years… Should You See a Doctor?

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FNGs: Friendly, not new

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Willy Mays Haze 

The Workout: 

  • Running lap around the outside of the field – talk about how Pikachu are electric Pokemon but for some reason are OK swimming and surfing.  Not fire Pokemon though, swimming is a no go.
  • Grab Blocks and head to the soccer field.  1st, take a walking lap around the field with your block.
  • Head into the gate between both fields, drop your block for 5 burpees.  Talk about Pikachu’s Pickle.
  • Pick up blocks and follow the outside line of the field until you reach a corner.  Uneven burpees on the block, 3 each side.
  • Farmer carry the block to the next corner, switching hands half-way.  Talk about Pikachu’s Eggplant.
  • Partner up and set both blocks shoulder-width apart.  Partner 1 completes negative Merkins AMRAP while Partner 2 runs the length of both field end-zones and back.  Switch and complete 2x.
  • Carry blocks to next corner.  Talk about how Gizmo was named after Pikachu’s little soldier.  Also reflect on how much Downrange and Cancun love sausage.
  • 15x Skull Crushers
  • Carry blocks overhead to half-field, recover, carry blocks to the next corner.  Not sure what we talked about here….
  • Run a victory lap around the field.
  • Get back to last corner and partner up for Explosive Merkins.  Setup blocks accordingly.  Partner 1 does Merkins AMRAP, Partner 2 runs one of the two soccer end-zones.  Each completes 1x
  • Go to soccer field endzone and sprint to opposite endzone 1x.  Return mozy.
  • Return Blocks to their home and head to Mary

Mary:  Homer to Marge, Low Slow Flutters, Poop Eaters, Pickle Pounders, Squats

Announcements:  F3 Dads Camp Seagull – https://www.ymcatriangleregister.org/personifyebusiness/default.aspx?TabID=1502&ProductID=80481896&Subsystem=MTG

T-Claps (Recognition): Support from the PAX on my 7 years.  Thanks Fellas.  Can’t say enough this group means to me.  It’s always awesome to know that I have you all.

Prayer: For those still trapped at the airport, Cancun’s wife see MealTrain https://www.mealtrain.com/trains/dn5z0l

ufo

Moist Is the Only Way To Describe It

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24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Simply effective

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FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

Dante’s Peak (5/14/24

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FNGs: None

Warm Up: Various exercises, Mosey to bottom of ole red,

The Workout: Jog to Dante’s Peak

Trip 1 > Mosey up, 10 I/C ab at top and back to bottom. Trip 2 > Bear Crawl up (abs top and bottom) Trip 3 > Crab Walk (abs at top and bottom) Trip 4 > Sprint (Abs at Top and Bottom) Trip 5 > 10 broad jumps then 10 lunges, Rinse and repeat till you made it to the top. 

Mosey back to the Parking lot. I’m pretty sure I was getting called names and guys were swearing in true mumblechatter fashion. 

Mary: No time

Announcements: Check Slack 

T-Claps (Recognition):

Prayer: Gratitude, traveling, healing, Praise for M’s. Unspoken. 

Landscapers Union (Disney 5/9/24)

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FNGs: None

Warm Up: Various

The Workout: 

ME: jog to hill 

Groups of 3

Bottom man. 1. Cindy 3×10 repeats upper body/BC/Tri/OH press 2. SB squat/backstep lunge/calf)

  1. Jump rope
  2. WW3

Middle – tire flip up/murder bunny/ BC

Top -SB burpees 10 / 10 LBC (repeat)

Mary: Various shitty Ab exercises 

Announcements: Over a week ago..check slack 

T-Claps (Recognition):

Prayer: Lots of unspoken and healing for injured PAX. 

The Basics at Sheep Dog

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5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.

WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches

4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20

Mosey back to flag
3 mins of broga

No new announcements
Prayers for injured PAX
YHC took us out

Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.

BS Out!

Pyramid BLIMPS with Cindy

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4 HIM for visiting time at Prison Yard. No visitors showed but the regular inmates still got swole with Cindy.

Long mosey down green trail for WU’s
Good mornings
SSH
Windmills
Trunk twists
Merkins

Grab a cinderblock
BLIMPS x5 each then lap around center
Repeat x10, x15, x20, x15, x10
Ran out of time for last round.
B – blockies (burpees with block)
L – lunges with block (both legs one)
I – imperial walker (no block)
M – merkins on block
P – plank jacks on block
S – block squats

Even Mary didn’t make it for visiting.

We ended in COT and prayer.
Strong work today men.
BS out!

Friday’s a Great Day for Leg Day

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Warm Up:

  • March-in-place (in cadence)
  • High-knees (in cadence)
  • Butt-kicks (in cadence)
  • Heisman’s (on my up)
  • Double Heisman’s (in cadence)
  • Side-straddle hops
  • Frankenstein’s
  • Willie Mays Hayes
  • Buns of Steel! (don’t ask…)
  • Good mornings

Heavy Warm Up:

  • Slow squats (in cadence)
  • Pulse squats (in cadence)

(Hold the Squat Position): 

  • Sir Fassio arm circles
  • Seal claps
  • Overhead claps
  • Hallelujah’s
  • Moroccan Night Clubs
  • Tighten the circle, do Slam ball passes in squat position
  • Green Sally Up (the whole 3min 25sec):

Moby - 'Flower' (Official Audio) - YouTube

The Workout:

Session 1, Round 1

  • (25) STRAIGHT CALF RAISES

Stadium Stairs

  • Lateral duck walk w/ squat (right lead)
  • Lateral duck walk w/ squat (left lead)
  • 1 flight walking kickbacks singles
  • 1 flight walking kickbacks doubles

Session 1, Round 2

  • (25) INWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 2, Round 1

  • (25) OUTWARD CALF RAISES
  • (1) flight stadium sprint singles
  • (1) flight stadium sprint doubles
  • (2) flights stair burpee/pushup combo

Session 2, Round 2

  • (25) STRAIGHT CALF RAISES
  • Rinse and repeat stadium stairs

Session 3, Round 1

  • (25) INWARD CALF RAISES
  • (1) flight walking lunges singles
  • (1) flight walking lunges doubles
  • (1) flight crossovers left
  • (1) flight crossovers right

  • (1) flight in-n-out jumps singles

Session 3, Round 2

  • (25) OUTWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 4, Round 1

  • (1) flight side shuffle left
  • (1) flight side shuffle right
  • (1) flight two foot jumps singles
  • (1) flight two foot jumps doubles

No Mary…have a nice day.

Announcements:

Prayer:

  • Safety and success for Rubiks’ street ministry 
  • Safe travels to GA for Buffalo and his wife’s anniversary