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At-Home-Leg-Workouts-1-253532122

Leg Day at the YARD

/in /QIC:
PAX: , , , ,

FNGs: No

Warm Up:  SSH, Frankenstein, good morning, Willy Mays Hayes

The Workout:

  • Bulgarian split squat – 24 ea
  • Calf raise squat – 25 ea
    • Recovery mosey round the building with a stop for merkins and/or LBC
  • Speed skaters – 25 ea
  • People’s chair – 10 count each PAX, probably amounted to 90 seconds
    • Mosey
  • Step back lunge – 15 ea
  • Alternating side lunge – 15 ea
    • Mosey
  • Dead lift squat – 20 ea
  • 3-way calf raises – (toes forward, toes out, toes in.  15 fast reps, 10 slow, 5 ea)
    • Mosey
  • 3-way lunge – (forward, 45deg, 90deg, 5 ea)
  • Jump squat – 15

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.

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Upper Body Day at THE YARD

/in /QIC:
PAX: , , , , , , , , ,

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

Yeehaw’n through 1985

/in /QIC:
PAX: , , , , , , ,

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

Cinderblocks murder Disney

/in /QIC:
PAX: , , , , , , ,

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!

Sandbag Dora

/in /QIC:
PAX: , , , , ,

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

Swinging for Jeannette

/in /QIC:
PAX: , , , , , , , , , ,

FNGs: Lyft

 

Warm Up: Side Shuttle Hop, Michael Phillips, Fozie Arm Circles

 

The Workout:

EMOM Style workout. 
1st set- 3 rounds (12 minutes)

15 full KB Swings

15 Goblet Squats

6 Cleans per side

5 Clean and squat per side

 

2nd set- 3 rounds (6 minutes)

20 half KB swings

10 Clean and Press

 

3rd set- 3 rounds (6 minutes)

15 full KB swings

10 Burbees

Mary:

2 rounds of abs from the April Ab Challenge

Announcements:

FV trash clean up on Saturday 

T-Claps (Recognition): welcome Lyft Prayer: Rubik’s extended family member, FRAM’s coworker suffering from a loss of a loved one. 

nightgreenway

Not so yellow brick road

/in /QIC:
PAX: , , , , , , , , , ,

FNGs: Trash Plate (originally from Western NY)

Warm Up: F3 mission statement and disclaimer, SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: The task is simple, but not easy. Mosey the length of the greenway and back, stopping at every light post for a 10-count exercise. Exercises on the way out were a rotation of merkins, WWIIs and squats. On the way back we had mountain climbers, Freddie Mercuries and walking lunges. We covered about 1.6 miles in all.

Mary: American Hammers, Homer-to-Marge, light stretching

Announcements: backpacks, Warbucks 5 year anniversary and collecting items for UNC children’s critical care.

T-Claps (Recognition): Trash Plate for coming out and joining us, and Loafer for coming out for a third time. Keep it going fellas!

Prayer: Trash Plate’s friend, Loafer’s daughter

Rockin’ it at Possum Trot

/in /QIC:
PAX: , , , , , , ,

FNGs: None

Warm Up: What is the mission statement of F3?  SSH, Frankenstein, SFAC, Mosey, Hillbillies, Imperial walkers, Good Mornings, mosey 

The Workout: Each Pax grabs 2 rocks one heavy and one medium. Reps 15-20 with the medium rock, followed by 8-12 with the heavy. (or really whatever you could do and maintain form) 

Exercises:

Set 1: Overhead press, Rut Rows, Single arm press.

Set 2: Squats, Deadlift, Calf Raises, American Hammer (medium rock), Midget Cookie Pouch (but keep rock above your face and curl up to the sky) Toe touches 3 touches 1 rep, went to 10

Set 3: Bench press, Curls for gurls, Tricep Ext. 

Set 4: Ground Pounder Squat Press, Squirrel Squats  

Mary:  Stretched and took inventory

Announcements: Mission moving (sat) Road Clean up. Check Slack  

T-Claps (Recognition):

Prayer:  All unspoken. 

Sandbaggin Sum Beaches 6/26/23

/in /QIC:
PAX: , , , , , , ,

FNGs: None but been EHing like mad.

Warm Up: SSH, Frankenstein, SFAC, Good Mornings, Imperial Walkers, Hillbillies

The Workout: Took 3 sandbags to the Tennis courts. Couldn’t drop them 1 burpee penalty for dropping. Corner 1 exercises: LBC, BTW, Reverse LBC, Corner 2: Std merkin, wide merkin, diamond merkin. Corner 3: Plank Jacks and 2 others I can’t remember. Corner 4: absolutions. Each time we went to a new corner we did: Reverse Guantanimo Sandy Bays, Walking BTW, Bear crawls, Crab Walks, Walking Willie Mays Hayes. All exercises were 16 reps except Absolutions.       

Mary: Several various abs 

Announcements: Naner cet Q at Prison Yard. Keep EH guys. Even the Odds on June 30th. 

T-Claps (Recognition):

Prayer: Unspoken

Honor to Lead! 

Triple Nickel on Big Red

/in /QIC:
PAX: , , , , , , ,

8 HIM came out to Prison Yard for some hill work.

WU
Mosey over to side parking lot
SSH
Sir Fozio Arm Circles
Willie Mayes Hayes
Good Mornings
Lower Stretching

Triple Nickel
We ran to the bottom of Big Red which is around 0.3 miles.
5 Absolutions
Run back up to the top.
5 Kraken burpees (3 hand release merkins in burpee)
We repeated that 5 times
The last round we only had enough time to go half way down and back but still completed the reps.

Mosey back to start for 1 minute of cool down with stretching and deep breaths.

Announcements: Q sheet always needs help, You vs You this Friday at Sheepdog
Prayers: Injured PAX, unspoken
Sunshine took us out.

Lots of deep breathing today on Big Red. Great work PAX! Thanks for allowing me to lead. Rule the day.

BS Out!