Tag Archive for: FlipPhone

Golfing Graveside

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FNGs: None

Warm Up: Variety

The Workout:

  1. Rules: teams of 2 or 3. Must always alternate throws. Must carry your golf bag (rock) with your team at all times.
  2. Land mark target (hole) picked with rules for frisbee to hit. Must stay on South Park Grounds.
  3. At Tee off exercise is called and done I/C until all teams throw.
  4. Modes of Travel  in no particular order but all must be done before repeats. Run /Lunge Walk/Bear crawl/Min of 3 Burpee Broad jump.
  5. Hole completion – score = # of Kraken burpees. 2nd place does their score and half of team in front of them.  Max hole score 10. R/P/S breaks tie (one time)
  6. Winning team picks new hole and tee box. Losing team picks tee off exercise.
  7. Rinse and repeat and have fun.

Mary: Banana Seat

Announcements: Road Clean up, core challenge, Check Slack, Even the Odds 3/22/24

T-Claps (Recognition):

Prayer: Health, H1N1 mother-in-law and  Unspoken.

A mutiny happened at Mutiny and @Rico is not yet a grandpa!

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PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED

FNG: @Buffalo aka @Don Ross

Warm-up: 

Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.

Main Event:

  1. 11’s on the hill next to soccer field.  Fence squats at the top and burpees at the bottom.  Modes of transportation were jog, reverse lunge walk down, and bear crawls.
  2. Catch me if you can.  We partnered up and ‘partner A’ jogged around the track while ‘partner B’ did a prescribed exercise and then had to sprint to catch their partner.  Then switched.  Did 4 rounds exercises were, 20 merkins, 20 low slow flutters, 20 lunges, 20 SSH.
  3. No free picnic.  We made our way over to the picnic tables and did 10 Irkins, 10 Merkins, 10 Derkins, 10 Dips, 20 Step-ups and repeated once same exercises.

Dad Joke (sponsored by @Rico):

What do you call a man with no shins?  Tony, get it Toe-knee

Something about Mary:

LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.

COT:

Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol…  She will be having an ultrasound soon to check on a possible cyst on her ovary.

Downward Sheepdog

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FNGs: None but we have a new shovel flag

Warm Up: Mosey to the dry spot

The Workout: Various Yogo poses that sucked. 

Mary: Plank hold, Side Plank Hold, Reach outs and ups.

Announcements: Check Slack

T-Claps (Recognition): none

Prayer: 11 yr old girl that passed, Ricco daughter sick, unspoken. 

 

Do what you don’t like

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FNGs:None

Warm Up:  Waited for Soft Serve and we decided to Queish by committee when he didn’t show.  Popcorned around two WU exercises each. 

The Workout: Pick two exercises that suck using the honor system and we went around the horn. A couple of times until we were done. 

Mary: 

Announcements: Marathon, Race the Sun, Saturday convergence 

T-Claps (Recognition):

Prayer:  Sickness, Injured Pax, unspoken.

Wheelbarrow 11’s…WTH?!?

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7 PAX and 1 HC no show for Prison Yard. Today’s goal was 3 sets of 11’s. Little did I know we would only get started on the 2nd round before time expired. YHC planted the flag and off we go at 0530.

Warm up
Good mornings x11
SSH’s x11
Arm circles x11
Seal claps x11
Overhead claps x11
Squats x11

Mosey to opposite side of clubhouse
11’s with partner wheelbarrows (take turns)
WWI’s on one end and burpees on the other. 3 dirkens at half way cone while in wheelbarrow position.
– Roughly 40 yds from end to end with a cone in the middle
(Modify to lunge walk after 5 rds each due to difficulty)

11’s with crab walk
Reverse LBC IC & Turkish getups with 3x IC crab cakes was the plan. We ended up doing half the distance with getups on one end and crab cakes on the other. Only made it 2 or 3 passes before time was up.

We finished up with a mosey around the clubhouse and back to the flag just past 45 mins.

Strong work to those who posted for this one. Cancun had to hit the showers early to practice soap dropping. Hopefully we will finish this one up the next time YHC has the Q at the Yard.

BS Out!

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.

Prison Yard 7 X 4

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7 PAx took to the yard for an all-body weight Tabata-style workout.

Fram, Banana Seat, Flip Phone, Sunshine, Stove Pipe, and Abacus the OG. Breach was on the Q.

Warmup,

A short mosey around the parking with some stops to enjoy 22 counts of Frkesteins, Side Straddle Hops, Calf Raises and Peoples Chair Seal Claps

Workout

7 exercises x 4 Rounds. Each exercise was for 60 seconds with 20 sec of rest repeated 4 times.

Burpees

Prisoner Squats

Apollo Ohons (Skaters)

Reverse Lunges

Mountain Climbers

Low Slow Flutter

Peter Parkers

Ended with 2 mins of stretching

 

Announcements:

Road clean up project this Sat with the Travis Manion Foundation at 9 am.

Prayers:

Banana Seats neighbors, lost loved ones recently.

COT

Sally start to finish

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8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.

Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins

Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps

Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each

Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag

Mary
Sally (Moby)
Side dips
Stretching

No Legs

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FNGs: Wild Bill – Coverstory FIL

Warm Up: SSH, Windmills, Seal Claps, Overhead Claps

The Workout:

Thang #1:

PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.

Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.

 

Intermission:

7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total

 

Thang #2:

Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1

Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach

 

Finisher:

12 reps of pull through merkins, 12 reps of Halos

10 reps + 10 reps

8,8,6,6,4,4,2,2 – Have a nice day!

 

Mary: Naaa

Announcements: nope

T-Claps (Recognition): nope

Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.