UFO High Score Comeback
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
Tag Archive for: Jellybeans
When Opportunity Knocks, Answer
FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Today’s Q messaged early and let us know he was not sleeping well. No problem, can’t Q on an empty tank. We got you fam! I was happy to take the opportunity to Q.
We moseyed over to the rock pile where PAX got a shmedium rock and circled up. We performed 25 count: curls, triceps, ruh rohs, straight-leg deadlifts, squats. We set our rocks down, lined up and sprinted to the other side of the parking lot and jogged back. Round 2 saw the same, but count was reduced to 20. Round 3, reduced to 15. Returned our rocks and moseyed over to the picnic shelter.
At the picnic shelter, PAX picked a spot on the wall for 20 count People’s Chair down the line, total of 60 count. Then over to the tables for 10 count Urkins, Durkins and Dips. Two more rounds for a total of 3. Having our fill, we moseyed over to the tennis courts.
Mary: Popcorn Mary and stretching / yoga to finish things off.
Announcements: Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
Murder Bunny 7’s at Purple Cobra
9 PAX at Purple Cobra for something new and stupid.
Warm up down to road and back with multiple exercises
Take blocks to baseball field
Partner up
Alternating partners around bases with wheelbarrow.
Hallelujah wall sits
Then Lt Dan and broad jumps around bases
Alternating shoulder tap BTTW
Take blocks to grass
Murder bunny 7’s
Ground pounders & block squats
7 MBs
Return blocks
“Santa Claus is coming to town”
SSH and burpees (24)
Mary
Butterfly ups
Pretzel
Freddy Mercury’s
Out and ups
Pickle pounders
Pickle Beatdown at Cletus
FNGs: Nope
Warm Up: SSH, Good Mornings, Imperial Walkers, Sir Fazio Arm Circles F/R, Seal Claps, Overhead Claps, Wille Mays Hays
The Workout:
Thang 1 – The Big Pickle:
PAX completed an Indian Run over to the parking lot on the other end of the soccer fields. Once we got there, we partnered up (one group of 3) for 3 rounds of the Big Pickle. One PAX ran one direction, partner ran the other way around the lot, when they met up, completed 10 patty cake merkins. Continue running, meet on the other side, do 10 WW2. We did 3 rounds of this.
Thang 2 – Bread and Butter:
PAX moseyed over to the amphitheater for the following: Partners from the previous round split up into 2 groups. Group 1 completed people’s chair 10 count each PAX while Group 2 held chillcut plank. Switch. Next round Group 1 completed balls to the wall 10 count each PAX while Group 2 held a squat. Switch…we did 3 rounds of this.
Then we went to the lower wall and did the following exercises in order: Round 1: Erkins, Dips, Heels to Heaven Round 2: Erkins, Dips, Heels to Heaven Round 3: Erkins, Dips, Tempo Squats
Thang 3 – Variety Fresh Pack
PAX moseyed to the rock pile and were instructed to get a medium rock. Everyone did except for Bondo, who picked a cute little one we called the “Pebble”…
YHC instructed PAX to rotate various directions and number of rocks to switch it up and get variety/diff size rocks. We completed overhead press, curls for the girls, chest press, skull crushers, ruh rohs, and bus drivers.
PAX returned rocks and went back to the flag for Mary.
Mary: Heel Taps, Box Cutters, Homer to Marge, Low Slow Flutter, Pickle Pounders
Announcements: Upcoming all hands meeting being scheduled by Breach, be on the lookout. Also, a PSA that CPR can and has saved lives in F3. If you haven’t been trained, highly recommend it.
T-Claps (Recognition): All PAX for showing up in the gloom! 33 PAX combined between Cletus and Crazy Ivan on this fine Friday.
Prayer: Unspoken, Woody took us out
Hanging Bells on Santa’s Sleigh
FNGs: None
Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins
The Workout:
45 seconds on with 15 seconds rest for 3 sets:
- Hand to Hand Suitcase Deadlifts
- Bear Plank Shoulder Tap
- Alternating KB Swings
- Bear Plank Shoulder Tap+Carolina Dry Dock
- Pass Under Lunges
Five One Minute 5 Second EMOM
- 10 Full KB Swing
- Pulse Squat Time Remaining
Five One Minute 5 Second EMOM
- 10 Shoulder Press
- Seesaw Lunges Time Remaining
Mary:
45 Seconds on with 15 Second Rest
- North South KB Plank Pulls
- KB Alternating Leg Lifts
- Plank Pull Through East West
- Hollow Middle Rocks
- Half Turkish Get Up Right Side
- Half Turkish Get Up Left Side
- Peter Parkers
- American KB Hammers with Sprinter Situp
- Bear Plank KB Taps
- KB Deadbugs
- Hollow Low Slow Flutter
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.
LORDY LORDY
FNGs: Not a one
Warm Up: Side Straddle Hops (Thanks Skid), Windmills, Daisy Pickers, Franks, Imperial Walkers and Hillbillies
The Workout:
- Grab the blocks
- Go to the disc golf practice hole
- Partner Up
- Partner 1 does an exercise AMRAP while Partner 2 travels from one side of the circle to the other. Then Switch. Repeat 3x
- P1 Explosive Merkins P2 Army Crawl
- P1 Skull Crushers P2 Bear Crawl
- P1 Abyss Merkins aka Negative Merkins P2 Lunge Walk
- P1 Curls for the Girlz P2 Crab Walks
- Return Blocks
Mary: Homer to Marge, Boat Canoes, Low Slow Flutter, Pickle Pounders, Big Boy Sit-ups
Announcements:
- Lipstick Anny Q / Convergence at Disney on Thursday
- Christmas Party
- Suggly Sweater
- Davis Run
- Q-Sheet
T-Claps (Recognition):
- Happy Birthday UTI – Thanks dudes for showing up!
- DownRange – He made it!
Prayer:
- Holiday Travel and Safety
- Lipstick gets whatever died up there removed…
- Survivor – new meds, let that settle and get him back out with us
- SoftServe’s brother
- Stubs – new treatment
No Legs and Two Big Balls
FNGs: None
Warm Up: SSH, Arm Circles, Some Clapping
The Workout: All PAX gathered a Cindy and readied themselves for an upper body beatdown. YHC is working through a knee issue, so we were doing this Lt. Dan style, no legs.
Tabata style workout, 45on/15off, AMRAP all exericises:
2 rounds:
- Chest Press
- Overhead Raises
- Dying Cockroach
- Hex Press
- American Hammers
15 merkins after each round
PAX then lined up shoulder to shoulder in a V-SIT and passed a 25lb med ball down and back a few times – Group American Hammers
2 rounds:
- Curls for the girls
- Halos
- Weighted WWIs
- Overhead Press
- Dips
15 merkins after each round
Second round of group american hammers
1 round:
- Rows
- Plank
- Standing Dead Lift
- Shoulder Shrug
- Low slow flutter
15 merkins
Mary: PAX sat in a circle and a large exercise ball was introduced. All members of the circle held a V-sit while throwing the ball around the circle. One merkin penalty for each time the ball hit the ground. The total darkness supplied by Purple Cobra added to the excitement.
Yeehaw’n through 1985
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
Relatively cool morning
Warm Up: SSH, good morning, frankenstein, imperial walker, slo-mo merkins
The Workout: YHC had nothing planned for today because YHC is lazy. Started with 7’s in the parking lot (burpees & squats). Mosey to the covered shelter for BTW & People’s Chair (X2), moseyed to the stage thing, stopping along the way for an exercise the name of which is escaping me at the moment, for dips & box jumps (X2). Moseyed some more around the track and had some fun with Carolina Dry Docks and Reverse Lunges (X2). Mosey back to stage thing for more dips, some derkins, then headed back.
Mary: Started with a move I saw at F3 Timeshare in Myrtle Beach – On your six in a V position, start with left leg extended while the right leg is tucked to your chest. Hold for 10 seconds. Switch legs, hold for 10 seconds. Then both legs extended, hold for 10 seconds.
After that was popcorn Mary. Box Cutters, Freddy Mercury, Jane Fonda, Heel Taps, and some elbow-to-opposite-knee thing that Jellybeans called.
T-Claps (Recognition): Prayer: Forceps getting ready for a move to DC while also prepping for an interview to move up in his company.
Extra Shots for Everyone
FNGs: None
Warm Up: SSH, 20 merkins OYO in honor of @vasoline “they are the only merkins you’ll get all day”
The Workout: Q arrived about 30 minutes ahead of the workout to find @jellybeans, @bobby boucher and @sunshine (Tyler Mosko) and @gamecock already EC-ing. Q joined for a few trips around the park ahead of the route. A few extra tequilla shots if you will.
The ME was hot and sticky, and generally felt like a bad decision as we wandered through neighborhoods, through downtown, to the end of Academy St. and the back to the start along Judd Pkwy.
Upon arrival back, @flop and @jellybeans squeezed in a few extra steps to hit their targets. A great jog with great mumblechatter, nothing breeds comradery like shared misery.
I forgot what we did after the run, probably some prayer requests and T-Claps. All of the morning tequila gave me brain fog.
@Finkle was missed for our travels.