Tag Archive for: Fram

f30-trx

Using the Strings

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5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary. 

Prayers for upcoming surgeries and healings, jobs, and travels. 

Building the CORE

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FNGs:

None

Warm Up:

We hit a mumble-chatter warmup

The Workout:

3 stations of weighted core exercises that comprised of 3 rounds. 

The exercises included:

(20lb sand ball):American HammersSit-up wall slamRotational wall slam

(15lb sand ball):Nut Crackers x 2Seated Lift Overs

(60lb sand bag) as timer 20 Reps:WWIII x 2WWI

Mary:

Then we moseyed the lot before ending with Mary until failure and stretches. 

Announcements:

None

T-Claps (Recognition):

None

Prayer:

Fram’s father is doing well and prayers for continued recovery and health.

 

Booze Cruise Blues

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FNGs:

None

Warm Up:

Started with a hesitant Mission Statement and 3 Confidence building burpees

Nailed the Core Principles

Mosey, GM, WMH, Daisy Pickers, SFAC, SSH

The Workout:

1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey

Mary:

No Time

Announcements:

Hope Closet is looking for volunteer potential candidates for volunteer opportunities.

T-Claps (Recognition):

None

Prayer:

@Fram’s father is recovering from hip surgery

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TROTTING the POSSUM

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9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way. 

Dora flew the coop.

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FNGs: Kotter was Enough 

Warm Up: SSH, Hamstring stretch, Willie Mays Hayes, SFAC, Seal claps and OH claps, parking lot lap mosey

The Workout:

DORA Thang 1: 100 reps each exercise. Dips, Squats, Swing set plank and.

DORA Thang2: 100 reps each. Pull-ups, Merkins, Lunge.

Mary: Mission Statement, Core Principles (7 burpee penalty), Jane Fonda’s and LBC

Announcements: Q’em all challenge and challenge yourself tracker

T-Claps (Recognition): New Job for Enough, College for Haggis, FRAM Dad successful Hip Replacement. 

Prayer: T-claps and unspoken 

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  

Are the rocks warm?

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  1. FNGs:Nope
  2. Warm Up: Various and Mosey with warm rocks
  3. The Workout:

    The Thang

    Jack Webb BTTW w/ Hallelujahs I/C to 20 twenty Raises, increase by 20 sec each round I/C and raises

    Inch worm to ledge.

    Bulgarian split squat 10 each leg

    Broad jump to flag

    Wheel barrow to rock/ rock flip up hill (switch)

    Squirrel Squat with Rock 10 and 20 reps

    Lunge walk down with rock

    Bear crawl

    Bulgarian  10

    Inchworm

    JWBTTW increase by 20.

    Repeat cycle 3x

  4. Mary: Jane Fondas, boat rolls, v-ups 
  5. Announcements: Q’ m all challenge , Posting challenge l, Service opportunity with The Hope Closet
  6. T-Claps (Recognition): Utah out again
  7. Prayer: Utah new role. 

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

UF-snOw

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FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges. 

– Check in on follow Men. 

T-Claps (Recognition): Fram with those solid Stache-cicles!!  But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey) 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.  

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.