If a Tree Falls in the Woods…
FNGs: none
Warm Up: limited
The Workout: ~5.7 mile trail ride
Mary: late
Announcements: Mulch, Ruck/clean-up/FV workouts
T-Claps (Recognition):
Prayer: Unspoken. YHC took us out. Honor to lead.
Posts
Murph is Back
First Tea Time Murph since they closed the playgrounds back in March.
FNGs: None
Warm Up: Run One Mile
The Workout: Condensed murph workout since it has been so long. We plan to ramp back to full workout over the next few weeks.
60 Pull-ups
100 Merkins
200 Squats
Mary: Run one Mile
Announcements: None
Prayer: Gratitude
Heavy Hoops
FNGs: None
5 HIMs posted to GP this morning at 7AM. YHC brought the music box once again. Disc Golf Tournament kept us from the original plan to integrate disc toss into workout but luckily I had a a backup plan to integrate some hoops.
Warm Up:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10x3ct SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
2 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
4 sets of 10x3ct Rock Press, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches, 10 Rockie’s
Mosey to the Basketball Court for some Hoops where we learned none of us can shoot:
Each PAX rotated between taking shots and exercises: shoot from 3 designated free throw areas. 3 attempts at each location followed by 2 attempts for layups. Miss all 5 shots and add 1 Burpee penalty.
Rest of PAX perform exercises till 1 shot is made from each location.
Standard Plank Hold, LBCs, Plank Jacks, Lunges, High Knees, Star Jumps, Squats, Mountain Climbers, Squat Hold,
OYO Burpees based on your personal penalty
Mosey to the Baseball Bleachers
- 10 Merkins, 10 Derkins, 10 Erkins, 20 Dips
- 10×3 ct Step Ups, 10 WWIIs,
- 10 Bleacher Merkins
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, 10×3 ct Windmills, 4×10 ct arms stretches, 10×3 ct Michael Phelps.
Announcements: Sign up for mulch work starting up again next weekend.
Prayer Requests: Prayers for Wes, DOA’s Father-In-Law going through another round of Chemo this week. Prayers for Shredder work & family stress. Forceps: Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.
Pax of 1 for Viscous Cycle
FNGs: None
Warm Up: 10 Good Mornings, 10 ct Willy Mays Haze, 10 ct Dynamic Leg swings
The Workout: 9 mile route through Holly Springs (358 ft of elevation)
Mary: What? I was solo.
Announcements: None
T-Claps (Recognition): Forceps for going it alone on a hot humid day
Prayer: Prayed I wouldn’t get talked into posting a Fumunga lead workout but I did.
Sunday Funday
FNGs:
None
Warm Up:
10x Fazio Arm Circles (Fwd & Rev), 10x Imperial Walkers, 10x Hillbillies, 10 Daisy Pickers, quick mosey up and down the parking lot to include butt-kickers, high-knees, karaoke to the right and left
The Workout:
4PAX completed “I Believe It’s Jogging…or Yogging…It’s a Soft ‘J’ Virtual 5K” (@LipSync, @RogerRoger, @Dauber, @Forceps). 7PAX completed the “standard route” of 5-6mi at AGS that I learned from @Mookie, which is leaving Womble, R on Stinson, R on Bass Lake, L on Salem Ridge, L on Linksland, R on Holly Springs Rd, L on Raleigh Rd, L on Grigsby, and follow Grigsby to the backside of Womble and enter the 2nd entrance back to Womble. This ends up being around 6miles, give or take a little depending if you’re the “6” or you’re picking up the “6”.
When YHC and fellow 6PAX finished our 6mi jog, the 4PAX who completed the “Kind of a Big Deal” Virtual Run https://runsignup.com/irun2stayclassy were already in their T-shirt’s, wearing their medals, sipping cans of Coors light, and had already taken a memorable group picture with the classic AGS sunrise in the background (Photo available on Slack 1stf channel at 9:27am Sunday 8/30)
It was a beautiful day today and the humidity felt like half of what it was the morning prior…thank you to all of those who came out and joined.
Announcements:
2020 IronPAX Challenge Week 1
T-Claps (Recognition):
Picking up the 6
Prayer:
Gave thanks for bringing us together for fitness, fellowship, and faith {F3}, as well as keeping us safe Sunday morning. We prayed that God will look over our friends, family, and loved ones. We also prayed God to give strength and comfort to those struggling from addiction, disease, mental illnesses, and sickness. Lastly we prayed God will look over those who have lost their way and we ask that they are given the strength to once again follow His path.
“Reasonable Q”
FNGs: None
4 HIMs posted to GP this morning at 7AM; 1 HIM posted at 7:32. Mubble chatter was fantastic. YHC brought the music box.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly’s, 10×3 ct Windmills, 20 SSH, 20 Fozzie Arm Circles, 4×10 ct arms stretches, 10×3 ct Willy Maze Hays
The Workout
Circle of Rock: (Rotate rocks between exercises).
4 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Rutrows, and Ground Pounders.
Mosey to the parking lot.
4 sets of 20 Rock Press,
1 set of each: 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 30ct 6 inches and 10x3ct Scissor Kicks
PAX pair up for 4 sets of Rock Planks and Crab Rock Planks while other PAX alternates between Frankensteins and Lunge Walks
Mosey to the Wall of Pain
- 50 ct Prisoner Wall Sits, 10 Mountain Climbers, 10×3 ct American Hammers
- 50 ct Bernie Wall Sits, 10 Plank Jacks, 20×3 ct LBC’s,
- 50 ct Trump Wall Sits, 10 Star Jumps, 10 Homer to Marge, 10 each single leg H2M
Mosey back for Mary to stretch it out: Pigeon Pose, Calf Stretch, Hamstring stretch and Butterflies
Announcements: Soft J 5K being hosted at AGS on Sunday; sign up for mulch work
Prayer Requests: Prayers for Shredder work & family stress. Praise for Forceps’ -AC fixed, car fixed, Volvo sold; Prayers for divorce being finalized in the coming weeks and for his son Jon’s estate to be closed. Praise for Pumpkin’s 19 yr old friend Sidiq for accepting Christ and prayers for Sidiq career path.
8/22/20 Ground Pounder
FNGs: None
5 HIMs posted to GP this morning. Great to see everyone and to welcome Tetanus to GP.
WarmUp:
10 Good Mornings, 10 Daisy Pickers, 10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 20 SSH, 4×10 ct arms stretches
The Workout
2 sets of: Happy Feet down row of parking curbs, Bear Crawl 1/2 way, Lunge Walks 1/2 way.
Mosey to the Wall of Pain
- 50 ct Wall Sits
- 10 x 3ct Australian Ass Smacker
- 10 Merkins
- 10×3 ct LBC’s
- 50 ct Al Gore Wall Sits
- 10x3ct Australian Ass Smackers
- 10 Merkins
- 10 x 3ct LBC’s
Mosey to the Rock Pile. PAX all selected medium rocks and assembled along the bridge.
20 Rock Press, 10×3 ct Rock Tri-cep Extensions, 10×3 ct Windshield Wipers,
20 Rock Presses, 10×3 ct Rock Tricep Extensions, 10 Box Cutters,
20 Rock Presses, 10x 3 ct Rock Tricep Extensions, 10x3ct ct 6 inches and Scissor Kicks
Circle of Rock: (Rotate rocks between exercises).
3 set of 10 x 3 ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers, Rutrows, and Ground Pounders.
- 2 sets of 10 x 3 ct Plank Curb Spanks
- 10×3 ct American Hammers
- 10x3ct Plank Jacks
- 10x3ct Freddie Mercuries
- 20 Love Haters (10 for each handle)
- 30 Squats
- 30 SSH
Mosey back for Mary to stretch it out: Pigeon Pose, Willy Mays Haze, Calf Stretch, Cobra, Cat & Cow pose.
Announcements: Sign up for mulch work
Prayer Requests: Prayers for Shredder work & life stress. Continued Prayers for DOA’s Father in Law, Wes undergoing chemotherapy treatment and for his wife. Forceps’ divorce being finalized in the coming weeks and for his son Jon’s estate to be closed.
Candy Crush
FNGs:none
Warm Up: mosey to home plate. Fasio arm circles, 10 good mornings, 10 daisy pickers, arm stretches.
The Workout:15 erkins, 15 derkins, 15 dips.
mosey to playground 2 rounds of pax chasing exercise and then spinning the wheel to determine reps 5-25 per exercise.
Exercises included mountain climbers, merkins, plank jacks, American hammers, squats, pickle pounders, homer to marge, merkins, ssh, wwII, lbcs, and 3 more I can’t recall.
moved to tires and did 2 sets of hopping over tire and a burpee, and then step ups on each leg. X10 then x 6
Mosey to Ramos and did bear crawl up one side and down the other x3.
mosey to rock pile and did 20x curls for the girls, over head press, and ground pounder.
mosey to start and did 1-5 ratio of jack webbs.
finished with some arm and hip stretches.
Mary:incorporates in work out
Announcements: mulch, Derek Davis run at tiger blood, q swap.
T-Claps (Recognition):
Prayer:forceps, all effected by hurricane and guidance through Covid situations.
Vicious Virgins
FNGs: None in sight
Warm Up: Not at this workout
The Workout: We showed up. This happened:
Mary: Nowhere to be found
Announcements:
T-Claps (Recognition): Everyone that posted at this new seasonal AO
Prayer: Ended with COB (circle of bikes)
Ground Pounder with a twist
FNGs: Nope
5 HIMs posted to GP this morning. Mumble chatter did not disappoint.
WarmUp:
10 Good Mornings, 10 DaisyPickers, 10 Emperial Walkers, 10 Hillbilly Squats, 10×3 ct Windmills, 10x3ct Fozzie Arm Circles, 20 SSH, 15 ct arms stretches
The Workout
Mosey to the Wall of Pain
- 50 ct Wall Sits
- 1 set of 10 x 3ct Australian Ass Smacker
- 10 Merkins
- 50 ct Prisoner Wall Sits
- 1 set 10x3ct Ascending Testicles
- 10 Merkins
- 20×3 ct Moroccan Wall Sits
- 1 set 10x3ct Ascending Testicles with a few holds
Mosey to the Rock Pile. PAX all selected perfectly large rocks (so proud) and assembled in the lot. Rotate rocks between exercises.
3 set of 10 x 3 ct of each exercise:
Curls for the Girls, Overhead Tricep Press, Wonder Bras, Trunk Twists, Bus Drivers, Rutrows, and Ground Pounders (of course). Broke up each set with Ab exercises.
- 2 set of 10 x 3 ct Plank Rock Spanks (1 without consent; 1 with)
- 40 LBCs
- 10x3ct Freddie Mercuries
- 10 x 3ct Windshield wipers
- 10x3ct Scissor kicks
- 10x3ct Box Cutters
- 10x3ct Rocky’s
- 20 Love Haters (10 for each handle)
Mosey back for Mary
Ended with ACDC’s Thunder Struck to end the suck.
Divided song in 3 sections.
1st section: SSH + Squats on “Thunder” (just about killed us)
2nd section: Mountain Climbers + Merkins on “Thunder”
3rd section: LBCs + Homer to Marge on “Thunder”
Announcements: Mulch day at Bass Lake, Derrick Davis and Yogging 5Ks Sign up open
Prayer Requests: Praise for all HIMS who support one another in times of need. Praise LED’s uncle on solid road to recovery. Continued Prayers for DOA’ Father in Law, Wes undergoing chemotherapy treatment.