7 PAX showed up to the Yard for a circuit beatdown.
Quick warm up
SSH
Arm circles
Imperial squat walkers
Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins
1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)
No time for Mary
FNGs: None
Warm Up: SSH,GM’s, Frankenstein, Daisy Pickers, Micheal Phelps
The Workout:
Round 1:60/80lbs sandbags (clean and press) stacked sets, 25lbs KB (single leg deadlift) Weighted 50lb SB drag/pull, 80lbs sandball (clean and bench press), Big Tire flip, Timer was tire carry.
Round 2. 60/80lbs same, 25lb kettle bell same, Bear Crawl drag with 50lbs SB, Big Tire flip, 80lbs SB layflat put on chest and stand to feet. Tire carry was timer.
Round 3. 60/80lbs Stacked Squats, Med ball press, Big Tire Jumps, Tire timers, Bear Crawl drag with 50lbs. Pain Stick OH heel taps,
Mary: It was horrible and hard.
Announcements: Sheepdog parking to change. Sign up to Q.
T-Claps (Recognition): Prayer: H1N1 Son (knee/transmission), B.S. healthy, Rubic’s M.
FNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
Five One Minute 5 Second EMOM
Five One Minute 5 Second EMOM
Mary:
45 Seconds on with 15 Second Rest
Announcements: Stay safe and wear lights when running in the morning and at night.
Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.
It was a cold one this morning! 28 degrees to be exact. Had a solid turn out for EC 5 total PAX. Breach and Fram were warming up to throw heavy shit around per usual. Absolute DAWGS I tell ya! Since it is the holiday season I thought it would be appropriate to call this work out Disney on Ice since the grass was frozen where we were doing bear crawls…. Here is how the workout went.
FNGs: nope
Warm Up:
The Workout:
with bear crawls in between
We then took it to the pavilion and did wall sits / erkins / derkins & dips!
Mary: popcorn
FNGs: None
Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.
The Workout:
Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.
Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation
Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation
Mary: (All done with block) 1. WW3’s (12 reps) 2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C
Announcements: Davis XMAS Party
T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:
Prayer: BS kidney stone, Cupid holiday travels, Unspoken
FNGs: No
Warm Up: SSH, Frankenstein, good morning, Willy Mays Hayes
The Workout:
Mary: No time
Announcements: None
T-Claps/Prayer: Some general discussion about mindset, and our ability to approach a difficult situation with either anxiety & resentment (selfish/self-centered), or with mind & heart open to seeing an opportunity to do some good (selfless, gracious & grateful).
Prayers for Banana Seat, with seasonal illness roaring through his household, and his continued good spirits & positivity while his body recovers.
Warm Up: Standard stuff, SSH and the like, but knowing today would be upper body-heavy, I threw in some Sir Fazios and Slo-Mo Merkins to get that whole area ready to go
The Workout: This is a lazy copy & paste of routine I’ve done before, with the purpose of eschewing a well rounded full body workout for a more targeted beat down of one particular area. The thang was this:
A warmup of 7’s on the parking lot hill, consisting of LBCs and Squats. Then the main event was 3 stations, positioned around the community center building: Merkins, Dips, Carolina Dry Docks. We hit a set of one, mosey about 1/3 of the way around the building, repeato, repeato repeato.
Because the mosey was so short and didn’t give us much time to recover between sets, I threw in a few rounds of People’s Chair after 2 or three rounds. The only other variation was on the Merkins – one set was Diamonds, one set was wide-grip, and the final set was a Merkin Sampler – 4 reps of each.
Mary: Side hips raises, heel taps maybe, …something difficult FRAM made us do, and probably one more, I dunno.
T-Claps (Recognition): The pre-workout message was a reminder of GRATITUDE. Keeping our mindset off “I HAVE to workout”, and keeping it on “I GET TO/AM ABLE to work out”. Celebrate physical abilities of our bodies and be grateful for every opportunity to use them as they are intended.
Prayer: Nemo driving to Ohio with his son for a big time swim competition
FNGs: none
Warm Up: side straddle hops, daisy pickers, windmills, sir fazio arm circles
The Workout: Supposedly there was some large rotating storm in the area, thankfully it was a nice breeze and some drizzle for us. Nevertheless, a shelter workout was planned and that’s what we did.
Tabata style rotation- Three sets of 4 exercises (30 seconds on, 15 seconds off) for 4 rounds. First set- mountain climbers, split lunges, erkins, and dips (RIP triceps). Second set- star jumps, dry docks, wall sit, plank jacks. Third set- LBCs, WW1, box cutters, saw plank. ~5 minutes left so we cooled down with some stretching, felt great.
In celebration of my birthday we listened to the top hits from the year of my birth (’85). There was also a “yeehaw” sound on the timer that played around every 30 seconds. The music and the yeehaws got some laughs early on but were soon replaced by groans. The commercials from my free version of Spotify (like Lebron) were icing on the cake.
Mary: covered in the third tabata set
Announcements: Lots of events coming up- watch slack for updates and opportunities to serve.
T-Claps (Recognition): none specifically
Prayer: P.S.I. and family for safe travels
Warm up lap around fields
Good mornings
Smurf jacks
Sir fozio
Mtn climbers
Merkins
Grab cinder blocks
Take them to turf fields Cusack style
Murder bunnies with wonder bras built in for 50Yds
Colt 45’s
Murder bunny with diamond merkins back 50Yds
Bolt 45’s
Mosey down and back
Block swings x15
Dips on block x20 IC
Sprint field then lunge walk back
Cinderblock squat leg lifts x20 (squat down onto block and lift legs then back up)
Rocky toe taps x20 IC
Mary on turf decline
American Hammers
WWIs
Freddy Mercury’s
Dying Cockroach
Pretzel’s
Strong work today by all PAX. Definitely one for the books.
BS Out!
6 HIM showed for Prison Yard. After a long night with no power, trees were down and some cleanup needed around South Wake. YHC showed up 3 mins before go time. Breach brought the 60lb, 80lb, 100lb sandbags for some fun.
WU
Lap around blue loop with stops
Good mornings, SSH, arm circles, decline merkins on hill, squats
Took 10 mins which was a bit longer than expected.
Sand bag Dora
50 burpee jump overs
100 squat jumps bag on shoulders
150 curls
200 chest press
250 LSF bag overhead
P1 does reps while P2 runs down lot hill and back. Switch repeat.
Mary wasn’t allowed in the yard today due to assault with an ice pick.
No new announcements
Prayers and thanks. Those that participated in 2nd F clean up. Those traveling and injured PAX.
Rule the day men!
BS Out