My Forearms are Toast
3 PAX doing some high intensity TRX. Great work HIM!
FNGs: none
Warm Up: Mutiny and Red October warmup
The Workout: Switch from rinse and repeat TRX upper and lower body to wide Merkins, dips, Irkins, step ups.
Posts
Treat me like a timeshare
FNGs: None
7 HIMs posted to GP on a moist morning. YHC brought the music box, Breach brought the Medicine Ball.
Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers, Sir Fazio Arm Circles (both directions), arm/shoulder stretches, 20x3ct SSH,
The Workout
Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.
3 sets of 10x3ct of each exercise: Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows, Bus Drivers and Ground Pounders. 10x3ct: Windshield wipers, Box Cutters and Low Slow Flutter; 3 sets of 10x3ct Rock Press & Skull Crushers
Mosey to the basketball court
Combat Ball
20 minutes of 4 on 3 Combat Ball: PAX split into teams and used a 10lb medicine ball to play basketball. Rules: There are no rules except you can only take 3 steps before having to pass the ball. Fouls were not penalized, very few (if any) goals were made outside of 3 feet, the ball was slippery and heavy, Gump almost took one to the face, but everyone had a great time.
Announcements: Register for the Travis Manion Event on 9/11
https://www.travismanion.org/events/911-heroes-run/
Prayer Requests: For all those suffering with COVID: Prayers for David – Travis Manion SE Coordinator; Cyclops has 3 employees in the ICU, Hazmat lost 2 coworkers.
T-Claps: For everyone who came out on what was supposed to be a downpour of a morning
Sheepdog 7/30/21
4 Pax at Sheepdog.
FNGs: None
EC: just YHC
Warm Up: SSH, SFAC, Michael Phelps, Frankensteins, Mercins. We also loosened up with some hip and knee rotations.
The Workout: Three sets of three exercises rotating through Staggered leg squats, dips, mercins, derkins, erkins, single-leg deadlifts. We then practiced several boxing drills.
Mary: LSF, Box Cutters, LBCs, Crab Cakes.
Announcements: pikachu‘s move.
Prayer: 🙏🏼
Party Favors at Red October
FNGs: none
Dauber’s Birthday celebration with kettlebells and TRX strands.
Warm Up: Led Mutiny and Red October PAX in Good am, seal claps, overhead claps, sir Fazios, SSH and Windmills.
The Workout: Rinse and Repeat (R & R0 (2X) exercises 10-25 reps:
KB Group 1: Swings, Rut rows, Lawn Mowers
KB Group 2: Figure 8, thrusters, Tricep
KB Group 3: Goblet Squats, Upright rows, Plank Taps
TRX drills with Gump calling the exercises: YMCA (Up, out, down); Curls, Wings, Squats, etc. R & R 2X
KB Group 4: From our six: KB over chest, six inches, thrusters, straight arm curl
Mary: Joined Fram for killer AB workout on tennis court. Have you seen his abs? Damn.
Announcements: Help Pikachu move on Saturday; Ultimate frisbee next week; I am sure I am missing something….apologies
THANK YOU so much for your kind Birthday wishes
T-Claps (Recognition): Great job LED with FV road sign – F3 South Wake; Wedding anniversary of POTS and his M, Kari!
Prayer: Forceps’ son (David) in the woods – traveling; Injured PAX; Kari and POTS celebrating 25 yrs of wedding bliss – Congratulations! All men who are married – blessings over you and your loved ones. UNSPOKEN.
Honored to lead you men. Thanks Gump for the TRX exercises! -Dauber
Thunder: Ultimate on Pitch at Womble
FNGs: none
Warm Up: Good evenings, SSH, Frankensteins
The Workout: 5 on 5, 5 on 6, back to 5 on 5 with Pikachu changing teams half way. Lots of 5 count exercises completed when frisbees were dropped or touchdowns were made including: merkins, burpees, monkey jumpers, Carolinas\ dry dock, Imperial Walkers, LBCs, plank jacks, Peter Parker’s…
Mary: Time ran out
Announcements: Help Pikachu move on July 3o; see Slack and FB; Aug 4 – Rams turns 50 and he will have Q…please come out and support
T-Claps (Recognition): Beerpressure got his cleats hung up…speedy recovery; Pikachu and Breach were UNSTOPPABLE! Awesome plays men.
Prayer: Injured PAX; Family traveling; boy with kidney disease; Unspoken. YHC took us out.
Honored to lead. Great work in the sun and humidity. – Dauber
My Boobies Are Real
I had a playlist queued up and ready to go for today’s tabata style workout. It was, unsurprisingly, a heavy metal mix that I was really looking forward to. Opeth was going to be playing and I love Opeth. Well, that all completely changed when I rolled up to the AO and got out of my car to find Gump and Forceps dancing in the parking lot to OPP. I quickly found a 90’s rap and hip hop playlist on Spotify and got that ready. Spotify and I disagree on what should or should not be on a station like this but we listened to it anyway. It was, after all, the source of this title.
FNGs:
Not today
Warm Up:
SSH x20 IC
Daisy Picker x10 IC
Windmill x10 IC
Imperial Walker x10 IC
Hillbillies x10 IC
Trunk twists x10 IC
The Workout:
As metioned above, this was going to be a tabata style workout. I had let the guys know that I had to get up early to start the smoker so if I was smoking at home we were going to be smoking here this morning, and today’s target was abs.
The cycle was 40 seconds on and 20 seconds off for 6 rounds of these 5 exercises:
Low Slow Flutter
Hello Dolly
Boat/Canoe
Gas Pumps
Australian Snow Angels
I’ve done this workout before with mixed results. This was pretty good. Some interesting music and entertaining mumble chatter, especially from Gump who may be the next big thing in rap music.
Not to leave the combatives out we finished up by doing some striking.
25x single strikes
25x double strikes
25x triple strikes
Mary:
Since we had already done all the ab work we did some legs
Squats x20
Lunges x10 IC
Reverse lunges x10 IC
Announcements:
Pikachu is moving and has requested help. We all just assume that he’s going to put things on his back and run to the new house so if you don’t see a truck you should just keep driving. But if you want to help I’m sure he’d love some.
Prayer:
Cyclops’ son and Shredder’s family are flying back home today from their mission trip
YHC’s mother-in-law’s cancer surgery next week.
Work Those Hips, Boys!
7 PAX for Gump’s 6 Year Anniversary at Cletus
FNGs: Nada
Warm Up: Daisy Pickers, Hillbillies, Sir Fazio, Wind Mills
The Workout: We got our Sheepdog CQC on with a lot of kicks (front, back and side) and P90X Plyometrics as we moseyed back and forth between the tennis courts and even more complaints about loosening our hips.
Mary: Around the horn
Announcements: Q Swap coming up between South Wake and Carpex next week
Zoinks and Jinkies!
FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.
Two Rock Shakur Finally Appreciated
FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.
TRX is No Joke
Seven PAX joined up for some TRX. It was great to see Smalls and Noah’s Ark out there!
FNGs: None
Warm Up: LED led the warmup for both Mutiny and Red October
The Workout: Round Robin and switch ups of using TRX and Kettlebells. We definitely worked the body with combo squats and bicep curls along with skaters, High Y, and Wide flies, squats, core, etc.
Prayer: For Norm and is family for safe travels and his new venture in El Paso. He will be missed.