Posts

Dice, Dice Baby

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PAX: , , , ,

FNGs: none

PAX: @Finkle, @Norm, @Martini, @Gamecock, @Fumunga
Warm Up: Quick warm up lap around the park, followed by Sir Fazio Arm Circles F/B, Michael Phelps, Daisy Pickers, Good Mornings, Quad stretches, and calf and hamstring stretches.
The Workout:

Event 1: Dora at FV Middle School.  Splitting up into teams we ran the bus loop and partners would do exercises.  As a team we did 100 merkins, 200 lbc’s, and 300 squats.

Event 2: Stair climbs.  We started by bear crawling up the flight of stairs.  At the top we did 1 minute of lunges.  On the way back down we did either irkins or derkins.  At the bottom we followed up with a lucky roll of the exercise cube and did whatever exercise it landed on.  Unfortunately, @Martini had to roll 20 Burpees.  We did 3 sets of stair climbs.
Mary: We took a quick jog back to the parking lot to end with a 10 count of Outlaws and Boxcutters.
Announcements: SB raffle for the HSPD First Aid kits
T-Claps (Recognition): Great to have @Fumunga back out after an injury.
Prayer: @Fumunga and M with the pregnancy and for everything to keep progressing well and with a healthy pregnancy.  @Finkle shared about new requirements at work and lots of projects needing to be closed out.  @Finkle led them out.

Kenny’s Grave 1/21/21

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PAX:  Spoonman, Finkle, Gamecock, Yosemite, Martini

FNGs:  None Today

Warm Up:  Lap around the lot and the ususals:  SSH, Arm Circles, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, Daisy Pickers

The Workout:

PAX split into 2 groups.  PAX 1 or each group performed 5 burpees while the remaining PAX held People’s Chair. Switch.

Round 2:  4 Burpees, Round 3:  3 Burpees, Round 4:  2 Burpees, Round 5:  1 Burpee

Headed to the tables – PAX 1 Performed 10 Erkins while the remaing PAX performed LBC’s.  Switch

Round 2:  8 Erkins, Round 3:  6 Erkins, Round 4:  4  Erkins, Round 5:  2 Erkins

Back to the Wall – repeat starting with 4 Burpees, 3 Burpees, 2 Burpees, 1 Burpee

Table – repeat starting with 8 Erkins, 6 Erkins, 4 Erkins, 2 Erkins

With a little time left performed BLIMPS and BLIMP

Mary:  Everyone got a shot to call out an exercise

Announcements:  None

Prayer:  State of the Nation

Those rocks are like ice…

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FNGs: none

PAX: @Finkle, @Fannypack, @Gamecock, @Martini, @Norm, @Spoonman, @Yosemite
Warm Up: Took a quick lap around the public gym stopping at each corner and did 20 SSHs, 10 mountain climbers, 10 good mornings/10 daisy pickers, and 10 Frankenstein’s.
The Workout:

Event 1:  Rockzercise

Each PAX went and grabbed a rock.  I may or may not have purposefully grabbed a big one!  We started with sets of 10 and built by adding 5 to each exercise going up to 25.  Caveat, switch to the left each time so that everyone could experience my big rock.  We did these exercises tri-cep extensions, overhead presses, rut rows, and bus drivers.  In between sets to get the blood flowing to the fingers we did seal jacks corresponding with the amount in each set…10, 15, etc.

Event 2: 11’s

We travelled back to the pavilion and did 11s with an ab exercise and then a leg exercise.  We started off with lbc’s and peoples chair, then finished it off with Outlaws and slow and steady deep squats.

Event 3: The final push

We went over to the wall and did 2 rounds of ascending testicles first with a 5 count from each PAX and then a 10 count.  Between those sets we did 20 lunges each leg.

Mary: Began with two rounds of Homer holds, a version of homer to marge with one leg up holding for a slow 10 count.  E2K’s with a 10 count cadence on both sides, 10 count cadence of reverse lbc’s, and 10 count cadence of box cutters.  Ended with have a nice day.
Announcements: New monthly challenge is coming soon, Q sheet sign-ups, and Ultimate at Ting on Monday.
T-Claps (Recognition): Great to have @Fannypack come out from the big city of HS
Prayer: Praises today!, @Yosemite’s M just got a new job, @Fannypack’s son’s birthday

4 Corners of Fun

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FNGs: none

PAX: @Finkle, @Gamecock, @KittyLittr
Warm Up: Mosey around the park track, circled up and did a round of Sir Fazio Arm Circles F/R in cadence, then Michael Phelps, SSH, Imperial Walkers, Hillbillies, and 10 walkouts OYO
The Workout:

Event 1: 4 Corners.  Running around the perimeter of Falcon Park twice we stopped at each corner doing two designated exercises in sets of 20.  Corner 1: Merkins/Squats   Corner 2: Mountain Climbers/Low-Slow-Flutter   Corner 3: Dips/Leg Ups 10 each leg) on the brick wall    Corner 4: Crab Humpers/Annie’s.

Event 2: 11’s  Started in on a round of 11’s with lunges and shoulder taps and travel to each end by bear crawl.  Ran out of time so didn’t get to complete all of the event.
Mary:  Round Robin exercises from group
Announcements:  none
T-Claps (Recognition):
Prayer:  Our nation and for wisdom for our countries leaders.

Brick by Brick

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I brought some little friends to the party, some leftover brick edgestones from a garden remodel. They made excellent sidekicks for a four corners stack. When I said the grey ones were heavier, all MEN stepped up and picked the harder option.

FNGs: None
Warm Up: Short lap, Willie Mays Haze, Good Mornings, Imperial Walkers, Hillbillies, SSH
The Workout: Took laps to the four corners of the parking lot. Stacking exercises as we went travelled from station to station (1/1,2/1,2,3/1,2,3,4). All exercises were 10 reps in cadence or straight up depending on exercise. 1) Merkins, Newton’s Cradle, Wonderbra, Man-maker 2) Squats, Bucket Brigade Lunge, One Leg Deadlift, Pulse Squats 3) Curls for the Girls, Overhead Triceps, Overhead Press, Bus Drivers 4) LBCs, WW2, Windshield Wipers, American Hammers. We had time for one express lap of round 1 without stacking.
Mary: Already made her appearance in the workout
Announcements: Food Ruck soon
T-Claps (Recognition): All who showed up!
Prayer: Family members with COVID, Safe Travels for Norm’s Disney trip

Turf War Averted

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PAX:  The usual suspects – Norm (EC), Gamecock (EC), Kitty Litter, Finkle, Martini (EC)

For a cold and wet moring, YHC had a shelter workout planned.  Upon returning from EC, the lot was full of cars.  Unfortunatley this was due to the group of ladies that has started workign out at Falcon Park on Tuesday mornings.  As it was raining, they had congreagated and began their workout under the shelter.  Immediately upon returning from EC, the mumble chatter started about this being F3’s turf, however no PAX was brave enougth to try and run them off.  This was probably a good thing.  Getting our tails kicked by a bunch of women would not help future EH efforts.  (Norm did mention something about showing up early the next time it is raining to reserve the shelter)

Warm Up:  YHC had to adjust on the fly.  We left our beloved Falcon Park and headed over to the middle school.  SSH, Arm Circles, Seal Claps, Overhead Claps, Good Mornings, Imperial Walkers, Hillbillies, Daisy Pickers, Frankensteins

The Workout:  Nest Man Up under the shelter of the bus lane.

PAX 1 took off for a lap around the bus loop.  The Next Man Up called an exercise for the remaing PAX to perform.  When PAX 1 returned, PAX 2 took off for a lap.  Next Man Up called an exercise. Continued until all PAX took a lap.

Completed 4 rounds.

Indian Run back to the back to Falcon Park with a loop around the track and lot.

Mary:  Handled during the workout, but we did complete some stretching

Announcements:  None

Prayer:  Finkle has family dealing with COVID

Kenny’s Grave…why does it still feel like 2020?

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FNGs: none
Warm Up: Quick mosey around the parking lot.  Came back and did Sir Fazio arm circles for/backward, good mornings, various leg stretches, followed by SSH
The Workout:

We took about a 1 mile to 1.5 mile run to get moving and at two stops we did a round of lbc’s and then a round of hill billies.

Next event we did some rock work to get some upper body in this morning.  After our brave PAX picked out their fine specimen we did a round of 20 skull crushers, a set of 15 colt 45s, rock merkins 20 each arm, bus drivers set of 20, and ended with 20 rut rows.  We did repeat but dropped down to doing sets of 15 to stay sane.

Last we came back to circle up and do a quick set of 20 squats and 20 Bonnie Blairs to lead us into Mary.
Mary: We completed a circuit of ab exercises going round the circle and each Pax chose their favorite.
Announcements: Q sheet signups, goal tracking sheets for 2021, and Q Source beginning Jan. 30th
T-Claps (Recognition):
Prayer: Florence/Flojoe’s injury and prep for family heading out of town for work, our country, leaders, and for those in leadership to govern with truth and justice.

It’s Chest Day Broseph

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It was a cold morning right above freezing. All PAX arrived right on time…

FNGs: None
Warm Up: Short lap then SSH, Imperial Walkers, Hillbillies, Willie Mays Haze, Good Mornings, Michael Phelps
The Workout: Chest burnout with all sorts of merkins. 3 sets of 5 reps each exercise, and a short lap between if needed for a break. Diamond, Shuffle, Peter Parker, Hover, Dirkins, Explosive/Hop. Second activity was leg circuit with one PAX as the timer doing 25 squats. Others performed either single leg squat, calf raises, monkey humpers until the timer finished. Rotate exercise. Two rounds of this. Another two rounds with speed skaters, long jump, and squat jumps.
Mary: Heels to the heavens, boxcutters, Freddie Mercury, bear stands, pickle pounders, American Hammers, LBCs
Announcements: Goal tracking is active
T-Claps (Recognition): Finkle, Martini, And Norm for showing up on a cold morning. Fumunga for the virtual follow along.
Prayer: Family and Friends with COVID, Fumunga’s surgery, safety of community and country

Finish 2020 Strong

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FNGs: None

PAX: @Norm, @Florence/FloJoe, @Sprinkler, @Gamecock, @16-Bit, @Finkle
Warm Up: Took a mosey around the parking lot and at each stop sign we did warm-up exercises.  Good mornings, daisy pickers, SSH, Imperial Walkers, Sir Fazio Arm Circles
The Workout:

Since we had nice Scottish weather we did most of our workout under the pavillion.

Event 1: Goals

Gas Pumps 10 count in cadence, Outlaws 10 left 10 right, Ascending Testicles w/o derkins for a round robin 5 count at 15 degrees, 45 degrees, and full BTTW, Lounge Act in cadence 10 count, and Seal Jacks in cadence 10 count.  R/R 3 times.

Event 2: Leg Work with deck of cards. 

Hearts were squats, clubs were lunges, spades were right leg step ups, diamonds were left leg step ups.  Jokers all exercises with 10 each.

Mary: E2Ks, LBCs, reverse LBCs, American Hammers
Announcements: We each shared a personal goal for the 2021 year.
T-Claps (Recognition):
Prayer: @Scrapple and family dealing with Covid and an injury, @Sprinkler and family, our country and those dealing with sickness.

Run for the Hills

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PAX:  Finkle, Gamecock (EC), Martini

FNGs:  None

Warm Up:  Quick lap around the parking lot, SSH, Good Mornings, Arm Circles, Imperial Walkers & Hillbillies, Windmills, Daisy Pickers, Frankensteins

The Workout:  Headed to the hill at the back of the park – PAX 1 at the bottom of the hill performing LBC’s, PAX 2 at the bottom of the hill performing LBC’s, PAX 3 ran up the hill and switched places with PAX 1 who ran down the hill and then switched palces with PAX 2 who ran back up the hill . . . continued until each PAX ran up and down the hill 5 times each (just under a mile of hill work).

Headed to the shelter – 5 rounds of Erkins and Dips (started with 10 and decreased by 2 each round) with People’s Chair between rounds

Mary:  Homer to Marge x 15, x 10, x 5.  Low Slow Flutter x 15, x 10, x 5. WWII x 10.  Heel Taps x 10

Announcements:  Monthly Challenge beginning January 4

T-Claps (Recognition):  Gamecock for getting in the EC

Prayer:  Finkle’s friend with Covid, Gamecocks family with the new addition