Ultimate at….Sugg!
FNGs: None
Warm Up: OYO
The Workout: Ultimate!
Mary: More Ultimate for anyone interested.
Announcements: 9/11 Stair Climb
I forgot everything else…sorry. Work/school was a bit hectic this week so the backblast is tardy.
Tag Archive for: Fram
Ultimate at Mutiny – Blind as a Bat Edition
EC: Cupid, LED
FNGs: None
Warm Up: Breach led warmups since YHC rolled back in at 0529 and still had to grab the disc and cones. Thanks Breach!
The Workout: Ultimate Frisbee!
Mary: Nah, we played right up until 0615.
Announcements: Check Slack and Facebook. Banana Seat’s UvU workout. Q sheet reminder! If you’ve been here a week or a year, you’re as qualified as the rest of us! Come lead the fun. And reach out to those you haven’t seen in a while, you never know what they are going through.
T-Claps: Fram! That guy was killing it today. Great catch to end the game.
Prayer: Noah’s Ark’s wife, victims and families of recent mass shooting, PAX on IR.
Side Notes: An actual glow in the dark frisbee (read: with lights) has been purchased since most of us had a really hard time seeing my current disk. Look for Ultimate continuing even as it gets gloomier, first Monday of every month.
Simple but effective
FNGs: Welcome 2 FNG’s. Venkman and Slimer. Father / 2.0 combo
Warm Up: 2 for EC. Half lap around soccer field. Good mornings, windmills, arm circles, hamstring stretches. Middle of warmups a Jeep rolls in. Luckily they were FNGs so spared the group penalty burpees.
The Workout: To small hill. Run up backwards and back down. At bottom do crowd pleasers,1-7 reps. Consists of merkin and groiners.
To wall. BTW shoulder taps while partner does colt 45s. 3 sets of top to mid squat, mid to low squat, full squat. Rotating between sets with partner.
To rock pile. Did sets of 20 IC – curls for the girls, ground pounders and rut rows. Jack webbs1-3 ratio up to 7 sets.
Mosey to tennis courts.
Mary: captain thor 1-4 reps up to 7 sets. LSF, box cutters, heel taps, Freddie mercuries up to 20 IC. Have a nice day!!
Announcements: paddle board pop up AO Saturday Banana Seat with details. Site co-Q needed at mutiny.
Prayer: Dwayne’s wife, r22, all pax health, FedEx wife traveling
Rounds of AMRAP
PAX: Breach, LED, Doc, Modify, Gump, Yosemite, Fonzie, Noah’s Ark, Fram, FedEx, Stovepipe, Finkle, U-verse
EC: Yosemite, LED, Fonzie
FNGs: U-verse and Finkle
Warm Up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozie Arm Circles x 10 F and R, Stretches, moseyed to the track for some Frankensteins, Butt Kickers, High Knees, and Carioca
The Workout: Circled up in the parking lot behind Club Wox for circuits of 5 exercises for 30 seconds of AMRAP, 15 seconds of rest for 3 sets.
Round 1:
1) Shoulder Tap Merkins
2) Alternating Side Lunges to Squat
3) Mountain Climbers
4) Kick Ups
5) Burpees
Round 2:
1) Stationery Sprints
2) Freddy Mercury
3) Alternating Forward Lunges
4) Rotational Side Planks
5) SSH for the 1st set, Seal Clap SSH for 2nd set and Burpee no push up for 3rd round
Mary: LBCs, Heel Taps, American Hammers, Homer to Marge, Pickle Pounders, and 10 burpees no push up
Announcements: Gump will be Qing not 1, not 2, not 3, but 4 workouts next week as he celebrates 4 years of F3
T-Claps (Recognition): US Women’s Soccer Team for 2nd straight World Cup and all the Pax that did the 1776 workout on July 4
Prayer: Noah Ark’s wife, unspoken
Better late than never
FNGs: Rousey
Warm Up: Jog to large parking lot for SSH x 15, Goodmorn x 10, Cott Pic x 10, Sumo Sq x 10, Merk x 10, Mt Climb x 10. Mosey to outdoor stage
The Workout: Against Lucky Charms directive, we did Jump Squats x 10 and Balls 10 count in cadence. This was done 3 times. We then did an Indiana Run around the soccer field with last guy doing 3 Merkins and then running to the front. Stopped at the picnic pavilion for 3 sets of Urkins x 10, Durkins x 10, Dips x 10 and one leg lifts x 10 each leg. Mosey to big parking lot and gather a rock for a favorite of mine called 4 corners. 1st corner, 20 x gound pounders, Lunge walk to next corner. 20 x curls, Bear crawl to next corner. 20 x triceps, lunge walk to next. 20 x straight leg dead lift, crawl bear to next while pushing rock. 20 x shoulder press, lunge walk to next. 20 x squats and bear crawl back to start while pushing rock.
Mary: 10 x LBC, 10 x Freddy Mer, 10 x Pickle Pound, 10 x Wide Merkin, 10 x Bulldogs (Da Business specialty)
Announcements: None because Slide Rule did Crazy Ivan(HaHa)
T-Claps (Recognition):
Prayer:All unspoken.
Great to lead this group and my apologies for taking so long to get this BB posted.
Possum Trot BB
FNGs:None
3 for EC
Warm Up: 20 SSH, 5 burpees due to late Pax, 10 forward and reverse Fazio arm circles, good mornings, IW, hillbilly.
The Workout:
11’s on small hill (captain thors and squats)mosey to tennis courts, build a burpee
crab walking to 1st court 5 merkins reverse run back.
crab walking to 2nd court 10 in and outs reverse run back.
crab walking to 3rd court 15 squats reverse run back.
crab walking to 4th court 20 star jumps reverse run back.
4 corner including 10 merkins, lunge to next corner, 10 merkins and 20s BTW, mosey, 10 merkins and 20s BTW 30 SSH, lunge to corner, 10 merkins and 20s BTW, 30 SSH, 40 LBC
Mary: around the horn exercises including- box cutters, boat canoes, LSF, side crunches, heel taps, WWII,
Announcements:Slack
T-Claps (Recognition): The guys that stepped up to start new AO’s. Way to Lead Men!!
Prayer: pax health, 16 bit family, I did not take names. I hope I got everyone!
Should Have Stayed In Bed This Muggy Morning
PAX: Potts, Fram, Doc, Gump, Cupid, FedEx, Norm, Modify
EC: Cupid
FNGs: None
Warm Up:
SSH x 15
Fozie Arm Circles x 10 F and R
Daisy Pickers x 10
Plank Jacks x 10
Stretches
Lap around the track
The Workout:
1
Urkins
Derkins
Dips
2
Bear crawl suicides
Body weight squats
Bunny hops
3
Lateral burpees
4
Squat to curl
Curl to press
Squat to press
Press to tricep ext
Mary:
American hammers
V sit kick outs
Low slow flutters
LBC
Homer to marge
Toe taps
Announcements: Two new AO starting up, one this week (Wednesday at Womble) and one next week (Tuesday at Falcon Park). Check Facebook and Slack for other announcements.
T-Claps (Recognition): Cupid for running 13 miles at Crazy Train and Bond Brothers Brewery for having their 1K Flip Flop Run over the weekend
Prayer: For those still recovering from injuries, Crablegs, 16-Bit and his family, and FedEx’s son. Sorry if I forgot any
Only One More Year of Hate
A smaller group than the past few weeks showed up for YHC’s 29th birthday Q – this one was advertised as 29s. Maybe it was just a low day, maybe YHC scared some people off. Who knows, but fun was had all around nonetheless.
EC: Skidmark, Banana Seat, Cupid & YHC
Vests: Skidmark & YHC
FNGs: None
Warm Up:
SSH x29 IC
Breakdancer x10 IC
Imperial Walker x10 IC
Daisy picker x9 IC
The Workout:
Mosey out of park to the left side road of the storage facility, gaining an accountability partner along the way
Balls to the wall x29 straight count while partner holds people’s chair x29 straight count, switch and repeat
Balls to the wall shoulder taps (since regular ones were too easy for Gump) x29 straight count while partner holds people’s chair x29 straight count
Mosey up the road to some light poles – duck walk from one pole to the next, squat hold for the six
Mosey to the brick flag circle
Partner one does 29 big boy step ups
Partner two holds plank
Switch and repeat
Mosey across the street to another wall
Balls to the wall x29 IC
People’s chair x29 IC
Mosey down to Aviator
Dips 29IC
Mosey away because of the pile of crap in the middle of the sidewalk. We ended up at the path between some shops
Get some wall – Irkins x29
Mosey back to the back side of the storage building
Bear crawl from the sidewalk up the ramp to the glass garage door
Go back to sidewalk and crab walk the same distance
Mosey back to the tennis courts taking the long way inside the park and circle up for Mary
Mary:
Low slow flutter x29 IC
5 burpees OYO
LBCs x29 IC
5 burpees OYO
Homer to marge x29 IC
5 burpees OYO
Shoulder taps x29 IC
5 burpees OYO
Catalina wine mixer (minus the merkin – thanks Banan Seat for the proper exercise definition) x29 IC
9 burpees OYO
Announcements:
Crazy Train in CarPex this weekend
Prayer:
Noah’s Ark & his family
Crab legs
Banana Seat for morning procedure