Tag Archive for: Fram

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

Dental work

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FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.

 

We never run the standard

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FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

HC’s TBD at TBD

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FNG: Nope

WU- Mission/Core Values, various exercises

Flip phone and I were reminiscing about last week‘s flood of pax around the 5:28 mark. 5:28 came and went So it was just him and I after Choppa, took off.

ME:

2 rocks , 100 reps cumulatively between 2 guys, run and switch rocks in a relay style Thang.
OH press, squats, WW3.

Thang 2:

100 toe taps, 50 calf raises, 20 jumping pound grounders, lunge walk with rock side twist. Rinse  and repeat except bear crawl rock push instead of lunges.

Mary: Stretching

Announcements: Choppa headed to Greensboro for a rock event on Friday, ruck race series put on by Breach, queue them all challenge.

Prayer: Chopper‘s daughter Lillian Graduating early excepted into law school, feeling the pressure. Unspoken.

Getting Lucky at Prison Yard

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There was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q…  very childish stuff designed for attention 😀

It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.

Warm Up:  Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins

The Workout: 

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Mary: No Time for Mary

Announcements:

  • Q ’em all!
  • Check in with Breach on the Ruck/Race Series
  • Travis Manion WOD coming soon.

Prayer– Silence this morning, unspoken prayers

5 sets of Nut(s)Cracked

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FNG: None

Warm UP: SSH I/C 40, GM, WMH squat and plank hold for Mission and core values ( 5 burpee penalty enforced)

thang one: grab flag mosey to football field behind school and plant flag in middle of field. Starting at one end, stopping in the middle and the other end stack them absolutions and Burpee‘s stacked up to nine reps.

Thang 2: Grab flag mosey back to front of school. Peoples chair and balls to the wall. Each person gave a 10 count, Second round 20 count, third round 30 count, fourth round 20 count, fifth round 10 count. Smoked.

Mary: Jane Fonda, oblique v-up, Star v-ups, Superman’s, humble Cross.

Praise: gratitude for all in life

Prayer: Unspoken

Vagrants in Paradise City

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FNG: none

wup- short mosey to the ramp, good morning, Willie Mayes, Hayes, arm, circles, imperial walkers, hillbillies.

Thang 1:

Bottom of the ramp, single count feet over the post. Run to middle of ramp 10 broke back irking, 10. Bobby Hurley’s run to top of ramp three Burpee‘s. Repeat on way down. And repeat for four rounds.

Thang 2

mission &  Core values In plank and quarter squat position.

Bear crawl to the middle of ramp, three consecutive broad jump Burpee‘s until we reach the top. Repeat sequence back down the ramp. Question life choices at the mid point.
Mosey back to cars

Mary: Yoga/stretch stretching

Announcements: Queue them all challenge

Prayers: LED for Spanky coming-of-age, 8 mile prayers for oldest son to find faith. Fram For Wife to find peace And know that she’s enough.

80?! You’re Crazy Ivan!

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FNG: 8-Mike

W-UP: disclaimer, mission, statement, squat, hold, Core principles, plank hold

The main event:

Five exercises:> Kettlebell swings, upright rows, Side swings, Dead lift And thrusters

Round 1: 10 reps each Exercise.

Now that everybody was warm, and familiar with the exercises, we kicked it up a notch!
The Q said “All right 80 reps each exercise will stay together break them up as you need to “. Lots of mumble chatter to follow statements like “that escalated quickly”, “how many did you say?”, There were some other Words said that the queue could not understand due to mumbling.

Round 2: 80 Reps same exercises

Round three: 40 reps same exercises

Mary: The PAX from Cletus joined. Homer to Marge slow count I/C to 10. Single leg alternate 10. Plank with Star Gazer.

 

Monkey Holds. (WTH?!)

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FNG:  Nope

WU- burpeee penalty for switchboard being late. OYO: Michael Phelps, overhead claps. GM’s in cadence, squat hold, hamstring stretch. Mosey around building.

ME:

Irkin walks on water barrier every third. Total reps five. Dirkin Walks with a merkin every three barriers. Bear crawl, the rest of the way.

Cindy Dora:

Round 1- Cinderblock exercises for round one: curls, triceps, World War III. Stationary partner exercises: plank hold, squat hold, LBC

Round 2 – Cinderblock exercises: Overhead press, 25 reps

Stationary Exercise: Monkey holds. (Courtesy of 6 inch) , Calf raises, Merkins

Mary: American hammers with a cinderblock, HTM Slow count to 15, 10. Toe touches.

Announcements: 3 Alarm may get out to AGS this Sunday. Q’em all challenge.

T-claps: Switchboard getting out to post

Prayer: Switchboard looking for work and starting a new AI career.

Who doesn’t post a route?

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FNG: FRAM (only to a Running AO)

W-up: GM, hamstring stretch, sumo squat (mission and CP),  plank achilles stretch,

Lots of initial mumble chatter on who doesn’t post a route that’s gonna queue a running AO? YHC Confirmed he had a route, but wasn’t gonna share to keep everybody on their toes. 5 burpee penalty enforced for Lipstick being late. Technically, we probably should’ve done 10 because slash was with him. But he couldn’t help that his dad was pooping.

The Thang:

Set timer for 22 minutes. We ran in until the timer, ran out each Pax picked one exercise of 10 reps to include:  LBC, lunges, Merkins, squats, can’t remember 2 of them, and Burpees.
then we ran the route in reverse on the way home. 5+ mi for all.

Announcements:  Q’em all challenge sign up!

T claps: Fram for getting out of his comfort zone.

Prayers: None everybody’s An angel (liars!)