Tag Archive for: Gamecock

Another trip around the sun

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YHC wanted to celebrate another year here the right way, which consists of a good sweat and some fellowship.  A great bunch of guys came out enjoy the “fun” and get their days started off the right way too.  Let it be known that holding a derkin position for a long time is harder than you might think.  Trust me on this one.

FNGs:

None

Warm Up:

SSH x43 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

Sir Fazio Arm Circles x10 IC forward and reverse

Windmill x10 IC

Daisy Pickers x10 IC

Merkins x10

Burpees x10 OYO

The Workout:

Mosey to the shelter and grab a spot at one of the benches for 11’s with step ups and dips.  We stared with 11 step ups and 1 dip and worked our way around.  When we got to 1 step up YHC though 1 was lame and audibled to 10 but Banana Seat thought 43 sounded better so we went with that instead.  Good call BS!

Mosey to the knee wall and did 10 more merkins.

PAX were then instructed that we’d be doing a bear crawl derkin indian run kind of thing.  Everyone got up in derkin position and the man at the end would bear crawl to the other end of the line, get up, and call out 5 derkins.  We successfully made it all the way to the stairs but not without a healthy (and justified) amount of grunts and groans.  On the way back down we switched to irkins instead but still stuck with the bear crawls.

After that we did 10 more burpees and then headed to the wall behind the baseball field.

Everyone lined up on the wall for alternating people’s chair and BTTW.  We started with 13 PC and 13 BTTW and then went down to 10 each until we completed 43 of each.  Then, at the end, as an added bonus, we did 16 more of each (for 16-bit).  Once that was complete we did another set of 10 merkins and 10 burpees.

We then moseyed up the steps by the wall to the back hill.  We did 5 merkins and burpees and then jogged to the bottom of the hill for sprints back up to where we started.  5 more merkins and burpees before heading back down.  Another sprint up and we completed the workout with 3 burpees and 3 merkins (43 of each in total).  Then back to the parking lot to circle up for…

Mary:

Cirlced up for popcorn Mary where everyone except Banana Seat (due to time) called out an exercise.

Kitty Littr had us doing 20 LBCs

Gamecock called out 20 Homer to Marge, 10 with left legs in the air and 10 with the right.

Pumps (who looks like Martini when you’re laying on the ground and looking at him upside down) asked for 20 low slow flutter.

Actual Martini then had us doing 20 American Hammers

We were at the 45:06 mark at this point so we called it.

Announcements:

Town Hall meeting tonight at 7:00pm at the Bass Lake boat house.  If you can’t make it and have thoughts or comments please send them to Breach ahead of time.

Prayer:

YHC has an ex-coworker who lost his wife to a heart attack on Saturday evening.

Banana Seat’s friend from church was diagnosed with ALS and it is affecting him rapidly.

Gamecock’s sister had a baby!  They were induced and the baby is in the NICU but all signs are looking good and they’re hoping they can go home even before they had originally thought.

It truly is a blessing that I get to start today off with you men.  I’m thankful for all of you and am honored to know you.  Have a great day, I know mine will be because I started it off with you.

010000

Farkle with Finkle and the Funky Bunch

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Farkle 10000 - Fun Addictive Game! by Tan Zhi Hui

PAX: @K I T T Y L I T T R, @Gamecock, @Finkle, @Pumps, @Sprinkler, @Martini, @Warbucks

Warm-up: Good Mornings, Daisy Pickers, SSH, Frankenstein’s, and Inch Worms

Event 1:  Took a quick Mosey up to the middle school for a round of Bars, Bears, & Dan’s.  This was an oldy but a goody.  Divided into 2 groups.  Group 1 shimmied up the rails on the ramp leading up to the entrance of the school and crawl beared down the stairs and Group 2 was performing Dan Taylor’s.  Those are 1 lunge to 4 squats going all the way up to 10 lunges and 40 squats.

Event 2: Moseyed back down to the pavilion for a game of Farkle.  Most thought I was making crap up as we went but we did follow the rules for 1’s and 5’s.  They were added up to produce how many of a prescribed exercise by the PAX rolling the dice.  If they didn’t roll any 1’s or 5’s they had to take a penalty lap around the park and the next person took their turn.  Lots of fun was had and a little bit of confusion.

Mary: We carried on with another round of Farkle but only called ab exercises.

COT: @Gamecock’s father-in-law is going to have surgery in March and his sister is in the middle of a high-risk pregnancy, @Warbuck’s traveling this weekend, and @Ham’s family in Kenya dealing with civil unrest and area being bombed.

 

American Spy Balloon

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FNGs: none

Warm Up: normal warm-o-ramma

The Workout: BLIMPS with a few laps in between each round

Mary: dying cockroach, low slow flutter, Freddy Mercury

Announcements: F3 town hall

T-Claps (Recognition): Rubiks for coming out and testing it the injury

Prayer: injuries and our marriages

Heartbreak at KG

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4 PAX came out to Kenny’s Grave. We took a field trip that an old school HIM (Yosef) once took me to. The hill at Parker Pointe pool was great for killing the legs.

Mosey
Warm up on the way to hill
Good mornings
SSH
Mtn climbers

Heartbreak 1, 2, 3’s
100 hand release merkins
200 groiners
300 squat jumps

Indian run back

Mary
Double triangle crunch
Pretzels
Out and ups
LBC’s

Great work PAX.

BS Out!

Misfortune Cookie

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FNGs: none

Warm Up: warm-o-ramma

The Workout: Round of Dora 1-2-3 (merkins, big boy situps, squats) and the wheel of misfortune (center timer of burpees or ssh and rotating exercise stations around the center)

Mary: 2 min off light stretching, we did enough sit ups for the week

Announcements: 2F lunch on Friday

T-Claps (Recognition): anyone that came away wetter than they started

Prayer: Finkle’s daughter’s health and job opportunities. Gamecocks son health and work praise.

The Extra Mile

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FNGs: none

Warm Up: normal warm o rama

The Workout: https://onthegomap.com/s/mgj3t8l2

Mary: light stretching

Announcements: none

T-Claps (Recognition): Ham for adding an extra mile to finish together.

Prayer: injured PAX, being better husbands

4 x 25 x 4 = 100% Awesome

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FNGs: none
Warm Up: Quick jog around the parking lot. Then SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Whenever I Q at the Nest, I seem to fall back on the good ol’ four corners workout. It just seems to work so well there. So that’s what we did!

Four corners, a different exercise at each corner. 25 count each, either on the down or in cadence. A total of four laps giving us 400 reps all together. First corner was some form of squat. Second corner was some form of merkin. Third corner was some form of core. Fourth corner was alternated each round between mountain climbers and shoulder taps.
Mary: Quick pop corn Mary followed up by a little bit of yoga.
Announcements: CSAUP on Dec 10th.
T-Claps (Recognition): Jellybeans who has been coming out strong since first starting. Keep it up!
Prayer: Woody’s family.

Barbells, kettlebells and maces, oh my!

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FNGs: None

Warm Up: Quick lap, Good Morning, WMH, Arm Circles, Spinal Rotations, T-Merkins

The Workout: 2 rounds 10 exercises Tabata, 45 seconds on; 15 second rest; DL/Press/Squat barbell complex, Barbarian Swing (mace), Suicides, Bus Driver/Wonder Bra complex (weight plate), Cone facing burpees, Renegade DB Rows, Jump Rope, Squatted DB curl/Standing curl complex, Death March (mace), KB Swing.

Mosey to Basketball court.  Game of knock out.  Losers must do 10 merkins, 10 squats, 10 WWIIs before returning. 

Mary: Good morning, arm stretches, hamstring stretches

Announcements: CPR class 11/21; Volunteer spots still open HS Half. 

T-Claps (Recognition): Gump my fellow quinquagenarian

Prayer: PAX running HS Half; Deal with our addictions.  Challenge for each PAX to talk to someone about anything they are struggling with. 

Old and New School Respect

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PAX of 4 celebrated Respect Week with some 4 Corner chest, squats and core. Then we worked with some TRX and Plyometrics

BOMBS on Dragons at the Grave

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PAX: @Ham, @Gamecock, @Finkle
Warm Up: Mosey around the gym doing a warm-up exercise at each corner with SSHs, Good Mornings, Imperial Walkers/Hillbillies, Mountain climbers.
The Workout: 1st event was Welsh Dragons in the field by the gym entrance.  We substituted merkins with J-Lo’s.  Exercises were bear crawl 4 steps, J-Lo’s, plank jacks, and shoulder taps starting at 1 and going up to sets of 10.

2nd event was BOMBSL.  Since we had 3 of us we did 2 on 1 and one group was the timer running the length of the parking lot and back.  50 Burpees, 100 Overhead Claps or presses, 150 Merkins, 200 big boy sit ups, 250 Squats or lunges to give us well rounded sexy legs!
Mary: light yoga session
Announcements: CPR at Wake Chapel Church 7pm on the 21st.  Various races coming up.
T-Claps (Recognition):
Prayer: @Gamecock and M getting away to the mountains so praying for some pickle pounding and homer to marge action :), @Ham looking for at a job change in the future so prayers for that.