No FNGs
11 PAX got sweaty at AARP, a.k.a. Thunder. Great “Respect” turnout. Lots of dumbbell and kettlebell exercises. Yoga for COT. Exercise included curls for the girls, triceps, rut rows, bus drivers, squats, swings, farmer’s Cary, figure 8s, thrusters, halos, lawn mowers, people chair, B2Wall
Prayers: Enron’s dad, Injured PAX, Ill family members, UNSPOKEN. Lots of positive news shared too!
Dauber took us out. Honored to lead.
7 HIM showed for Kenny’s Grave.
We ran a warm up lap around the upper baseball field.
WU in parking lot
SSH
GM
Sir fozio arm circles
Mtn climbers
Mosey to first light pole for instructions.
Suicide stack’em exercises.
Run to first light pole. 10 star jumps
Run back to home base and repeat.
Run to 2nd. 20 merkins
Back to home base for both exercises.
Run to 3rd. 30 squats
Back for all 3 exercises.
Run to 4th. LBC’s
Back for all 4.
Mosey to center of basketball court.
Mary
Broga
Cot
Thanks for the opportunity to lead.
BS Out
FNGs: None
Warm Up:
Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees
SSH (IC) – 10 reg & 10 Double time
Imperial Walkers (IC) – 10
Hillbillies (IC) – 10
Goodmorning (IC) – 10
Willie Mays Hayes (IC) – 10
Mosie to the Rock Pile
The Workout:
Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure.
John Cusack back to the location
3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps. Then 15 Goblet squats in between each exercise group.
Exercises: (Making sure to Squat Hold or V to pick up the six.)
Ground Pounder
Rutrows
Chest Press
Shoulder Press
Curls for the Girls
WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6
John Cusack back to return the Rock
Mosie back
Mary:
Boat Canoes
Outlaws
JLo’s
WWII
Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up
T-Claps (Recognition): None
Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.
FNGs: None
Warm-up: Core Principles, Mission Statement, and Disclaimer, followed by 15 pay-the-man Burpees, 10 SSH, 10 Good Mornings, Mosie to the workout, and finished with sled work.
The Workout: DORA the Coupon Explorer, Picking Up the 6 at every level.
250 Combined LBCs – Partner ran across the field and did 5 dips
200 combined Curls for the Girls – Partner ran across the field and did 10 Low Slow Flutter kicks
150 Combined Shoulder Press – Partner ran across the field and did 10 dying cockroaches.
100 Combined Block Press – Partner ran across the field and did 10 WWII
100 Combined WWIII – Partner ran across the field and did 10 Squats
50 Combined Burpees – Partner ran across the field and back with no exercise
Mary: Short Broga Stretch led by @fram to keep it loose.
Announcements: None
T-Claps (Recognition): @Rico is taking over Co-Q from @fram for Sheep Dog
Prayer: Prayed for @Rico’s friend Carlos and his wife for continued healing from their motorcycle accident, all of the unspoken and injured PAX.
FNGs: None
Warm Up: Disclaimer, Mission Statement, SSH, Frankensteins, Daisy Pickers, SFAC, Micheal Phelps.
The Workout:
1 – learn one thing about your partner
10 – Reverse Murder bunnies uphill (each)
20 – Wheelbarrow rock flips (each)
30- American Hammers w/ rock I/C (each)
40 – Rock squats (each)
50 – SB burpees 80lbs bag (combo)
60 – Pull-ups (sets of 10 w assist combo)
200 – Double handed rope slams (combo)
Mary: No time
Announcements: Everyone said one thing they learned about their partner, Fill up the Q-sheet.
T-Claps (Recognition): Prayer of Gratitude for Buttermilk Headache went away.
Prayer: Safe Travels B.S. Unspoken.
FNGs: none
Warm Up: normal Warm o Rama
The Workout: Partner up with a large rock for both PAX. One PAX starts 30 reps of an exercise and the other takes a lap around the community center. They meet after a time and switch off. Curls, overhead press, squat, ground pounder.
Thing 2: One partner bear crawls and pushes a small rock down the parking lot. Other partner runs to the end and back. Switch spots and repeat. Changes to walking lunges instead of bear crawls after 3 rounds.
Mary: popcorn
Announcements: Q School, 2nd F opportunities on slack
T-Claps (Recognition): all the hulks smashing rocks
Prayer: PAX traveling
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
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!
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.
11 HIM came out for a fun yet challenging workout. YHC is calling it F3 Field Day. The rain soaked the field and the sprinklers were running in different areas but we still played. Here is how the action went down.
Warm ups
SSH
Frankensteins
Sir Fozio Arm Circles
Squatted pulses
Merkin pulses
Michael Phelps
Mosey out to the track and over to the first event.
1. Shot Put – 1 attempt the shot put the 10 LB blue ball as far as you can. Winner Fram
2. Disc Throw – 1 attempt to through the light up disc as far as you can. Winner Cupid
3. Long Jump – School actually has this. 2 attempts. 8-Bit
4. Potato Sack race – two heats, top 2 from each race final. Winner Fram by a hair!
5. 3 Legged Race – down 25 yds turn around and back to start. Winner Fram & Cupid. Lots of rubbing going on at the finish line. See video.
6. 50 YD Bear Crawl – Winner Fram (wasn’t even close)
7. Agility Race – run the ladders then around the cones. Elimination style until final 2. Winner Shredder
8. 100 YD Dash – Top 5 were tight but Winner 8-Bit
9. Tug of War – 5 vs 5 in the wet grass. Winners Shredder, Moose, Yogurt, Gump, Kitty Litter
This was a blast. Time went by really fast. Talk of having another one with The Office games involved. Fram took home the most gold medals and a big packet of beef jerky. Great job to all and this was a blast.
BS Out!