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B.A.S.K.E.T.B.A.L.L.

/in /QIC:
PAX: , , , , , ,

FNGs: None
Warm Up: Daisy Pickers, SSH, Sir Fazio Arm Circles (Forward & Reverse), Imperial Walkers, Hillbillies
The Workout:

We started with some wall work, consisting of BTTW and People’s Chair. During BTTW, each PAX called a 7 count (IC). While in People’s Chair, YHC called overhead claps–35 IC–to serve as our timer.

 

We moseyed on to the basketball courts for some free throw drills. We formed a circle around the basketball goal, and each PAX took a turn shooting a free throw. If the PAX missed, a penalty of more reps was incurred for the resulting exercise, however, if the free throw was made, fewer reps had to be performed. The series of exercises spelled B.A.S.K.E.T.B.A.L.L:

B = Bobby Hurleys

A = Alternating Side Squats

S = Squats

K = Knerkins

E = BurpEes

T = Tempo Merkins

B = Burpees

A = American Hammers

L = Low slow flutter kicks

L = LBCs

1 PAX–BlueHen–valiantly volunteered to shoot a free throw on behalf of the other PAX to determine how many sets of suicides would follow. As the free throw was made, PAX only had to sprint once to the end of the parking lot and back.

We proceeded to two sets of 4 corners. For the first set, we cycled through various types of merkins: wide grip, diamond, ranger, and regular. For the second set, we cycled through some more merkins, squats, and American Hammers to transition into Mary.

Mary: We finished with a few minutes of Mary, PAX choice: Box cutters, Monkey humpers, and Plank

Announcements: Unspoken prayers. YHC took us out.

Prayer: Check Slack

RFTJ BB – Search for the Goddess Route

/in /QIC:
PAX: , , , , , , , , , , , , , , , , , , , , , ,

FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark.  Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).

Good Things Take Hard Work

/in /QIC:
PAX: , , , , , , , , , , , , , , , ,

YHC is seriously trying to come back from a variety of injuries that have plagued my body the last 8 weeks or so and…I’m pretty far back on BRR training, so when I Q, the PAX are along the ride with me to make these last 7 weeks count in my training for BRR. No better way to do that than hit the ramp at Ting for some repeats. In addition, YHC is celebrating 19 years of marriage to my wonderful wife today. 16 PAX came to celebrate the value of hard work to strengthen their bodies today on the grounds of Paradise City. Message for the day as well…it takes hard work to build a strong marriage as well. Don’t forget to put the work in with your M’s…and don’t mentally/emotionally fartsack when it counts!

FNG’s: None
Warm Up: A mosey down the long end of the main lot followed by Windmills x 10 IC, Frankensteins x10 IC, and Imperial Walkers x 10 IC. Another mosey down to the other end for Sir Fazio’s x 10 IC F/R and Hillbillies x 10 IC.
The Workout: Counted off by 3’s. 3 Indian Run lines would run the ramp/tennis court loop until 19 “indians” got to the front of the line. All groups stopped generally at the same spot when finished. We proceeded to do 19 Prisoner Squats and 19 Shoulder Taps IC. Same Indian Run lines back the other way, again, waiting to get 19 “indians” to the front of the line before stopping back by the cars. Comments were made to quit the workout there and go grab coffee. We did 19 SSH IC and 19 Mountain Climbers IC before moseying back to the bottom of the ramp.

We would run the ramp for the remainder of time. At the bottom, it would be Merkins starting at 1. At the top, it would be Step-Ups on the wall starting at 2. Going up the ramp, PAX were supposed to go between 80-100%, and a mosey back down the ramp. We went all the way to 19…stacking up odd numbers at the bottom, and even numbers at the top. Those finishing first, did what we do, they found a 6 and finished out with them. With only 4 minutes to go, YHC asked about mileage. God forbid, we don’t get our 3 miles. 2 of 3 PAX shared over 3 mile readings (other idea was 4 mins. of Indian runs), so we headed back for Mary.
Mary: 19 WW2’s and some were pissed that I finished 30 seconds early.
Announcements: Q Swap with Carpex begins next week. They come to us for a featured guest workout at 1 site each day (2 on Wednesday).
T-Claps (Recognition): Thanks to Pikachu, 187, Laettner, and Full House…all faster than me…for help getting me some low times for me on EC.
Prayer: Two kids in our community, battling illness. Our marriages and the strength, patience, and passion to nurture them. It was really nice to be at the helm again today…thanks for being there fellas!

Cruising in the Humidity

/in /QIC:
PAX: , , , , , , ,

FNGs:

Nope
Warm Up:

Mosey down to the track

Warm up lap

Leg swings, A skips, B skips
The Workout:

8x 1,000m repeats with 200m recovery working your way from 10 mile pace to 10k pace.
Mary:

Mosey back up to the parking lot for some yoga
Announcements:

CarPex Q Swap Coming up
T-Claps (Recognition):

Pax for getting after it in this humidity

This ain’t no Lipstick route

/in /QIC:
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FNGs: Welcome “TEX”
Warm Up: SSH, DP’s, GM’s
The Workout: 22 HIM’s set out for just over 6 miles.  New route took us out into the neighborhood behind Panera, looping around a few streets before coming back up to Bennett Knoll Pkwy.  A few PAX mumbled this must be a Lippy route….no, no, no, not today boys, YHC called out directions, all PAX stayed on route, although the daylight probably helped.  Heading over to 12 Oaks, down Ivy Arbor, we ran past the park and pond, looking back up for what ended up being a pretty long hill.  From there, normal U-turn route was in play.   Great work by all, a bit schweaty, but great work.
Announcements: Q swap with Carpex next week
Prayer: Friend of Pablo, Carter Mandeville

Pikachu Therapy Session

/in /QIC:
PAX: , , , , , , , , , ,

FNGs:

Nope
Warm Up:

Daisy pickers, good mornings x10 IC

Mosey down the parking lot for 21s – SSH x5 IC with the next x16 silently, if everyone stops at 21 then we’re done, if not 5x burpees. Took three tries but we got it right.

The Workout:

Mosey to the rock pile

Bearly curling down the lot

Bolt 45s

Bearly curling back down the lot

Single leg deadlifts x10 each leg

Return the rocks and mosey to the playground

Partner up – between the two do 50x pull ups and 100x merkins

Mosey over to the Crazy Ivan pax for Hillbillies x10 IC

Mosey to the white fence for typewriters – start on the bottom rung, 10x Derkins, shuffle across for 5x Derkins, go up a rung for 5x Derkins, shuffle and 5x Derkins, go up to the top for 5x Derkins, and shuffle for 10x Derkins

Mosey to the tennis courts – Crab walk suicides to the middle lot line, end of first lot, second middle line, and fence

Burpee broad jump down the length of the courts

Mary:

20x LBCs, Freddie Mercury, Homer to Marge

Plank hold into various positions for ~3 minutes
Announcements:

CarPex Q Swap coming up

Broga?

/in , /QIC:
PAX: , , ,

EC: Dawgpound, Emeril, Yoshi
FNGs: N/A
Warm Up: Bounce, Foot Trace, Hamstring Stretch, Hips in a barrel
The Workout: @Dawgpound asked everyone to come up with one KB or Mace exercise and Yoshi added in an extra.  Exercises were Snatches, KB Swings, Praying Mantis with the Mace, Seated Row, and Death March. 1st Round we did all 5 exercises x10 reps.  Then sprinted the parking lot.   Round 2 was x15 reps, another sprint.  Round 3 was back down to x10 reps.  Another sprint.
Mary: Each PAX came up with 1 Core Exercise and 1 Yoga exercise.  Ran thru multiple rounds of these.
Announcements: N/A
T-Claps (Recognition): N/A
Prayer: Heidi surgery this week.  Kevin.  Laettner.

Arms Beatdown

/in /QIC:
PAX: , , , ,

FNGs: None
Warm Up: Seal claps, Overhead claps, Daisy pickers, and SSH

The Workout:

This was advertised as a little-to-no running workout, and as a true man of my word, PAX got an arms beatdown.

 

PAX moseyed to the rock pile behind the dumpster and each chose a suitable medium/large rock. With rocks in hand, PAX circled up (away from the dumpster stench) for a rotating COP in a 15-20-15 pyramid fashion. To start, 15 overhead triceps presses were done with chosen rock. PAX then dropped rocks and rotated clockwise to the next man’s rock for 15 rut rows, followed by 15 curls for the girls, 15 bus drivers, and lastly, 15 wonderbras. For the next round, reps increased to 20, following the same sequence of exercises. For the third set, reps decreased to 15, though by this point, admittedly YHC included, PAX were beginning to feel the burn.

 

For a slight break for arms, 2 sets of People’s Chair and BTTW were performed. For the first set, each PAX called a 10 count IC down the line (when counting is not done in cadence, I think PAX are more prone to cheat by counting to 10 quickly). People’s Chair and BTTW were repeated with a 10 count down the line, though this time not in cadence, since I was feeling generous.

 

We moseyed to the rails nearby the Jiffy Lube for some more arm work with irkins and dips. Instead of Elevens, YHC turned it up a notch to Forties (aka Lindsays in the F3 exicon). We started with 30 irkins, with 10 reps of dips immediately afterward. We switched back to irkins, decreasing the count by 5, from 30 to 25 reps, and dips increased by 5, from 10 to 15 reps. This sequence continued until 10 irkins and 30 dips were reached.

 

We topped off the workout with partner suicides. Partner 1 was doing burpees AMRAP while Partner 2 had to bear crawl across the parking lot and back. Partners 1 and 2 flapjacked

Mary: U.T.I. called flutter kicks. We ran out of time for additional exercises. PAX were saved by the bell.

Announcements: 1776 workout on July 4th led by Norm; See Slack
Prayer: Healing for Hasselhoff’s friend having hip issue

9×9=81 (Not today)

/in , /QIC:
PAX: , , , , , , , , ,

YHC pre-blasted and threw out 9×9=81 and several Pax have asked what that meant for Tiger Blood. In my mind it means 9 miles at 9 minute pace = 81 minutes with a 9 minute Yoga/stretch session. We did not achieve this today but it was not for lack of effort. Lots of guys accelerating. T-claps to a bunch of Pax this morning.

FNGs: Probably not the best day to FNG
Warm Up: Hell Naw!
The Workout: Indian run stack up and down BOMBS. When Q got to the front do the exercises. 5 burpees, 10 overhead claps, 15 merkins, 20 Big Boy situps, 25 Squats. Finished exactly at Womble.
There are 11 light posts from the lower parking lot to Grigsby/Stinson. 2 man weave suicides with ascending Big Boy situps at each light post and 8 hand release merkin with a one arm reach at the lower lot. indian/fellowship run back to start.

Mary: Some yoga of varying difficulty for each pax
Announcements: 1776
T-Claps (Recognition): Bobby Boucher. Have you seen this guy!!
Prayer: 4th and travels. 1st responders. Watch your fingers with fireworks. YHC took us out.

HS City Tour with some coloring inside the lines

/in /QIC:
PAX: , , , ,

FNGs: None

5 HIMs posted to DTT this morning;  A lot of hard work. YHC brought the music box.

WarmUp:

10×3 ct Good Mornings, 10×3 ct Emperial Walkers, 10×3 ct Hillbilly’s,  20×3 ct SSH, 20 Fozzie Arm Circles, 10×3 ct Willy Maze Hays, 10x3ct Daisy Pickers,

The Workout

Run around downtown

Circle of Rock: (Rotate rocks between exercises).

3 set of 10 x 3 ct of each exercise:  Curls for the Girls, Overhead Tri-cep Press, Wonder Bras, Bus Drivers,  Rutrows, and Ground Pounders.

4 sets of 10×3 ct Rock Press, 2 sets of Rock Spanks (with and w/o consent), 2 sets of 10×3 ct Mountain Climbers, 1 set of Skull Crushers, 10×3 ct Windshield Wipers, 10x3ct Box Cutters, 10×3 ct Rockies, 10×3 ct Homer to Marge w/rocks, 10x3ct American Hammers.

Run around downtown

Doin some lines:  Pax split up and do drills in the parking lot coloring inside the lines.  Run forward, side straddle to next line, run backwards, 5 Merkins side straddle to next line – rinse and repeat down the line.  Squat Hold till all PAX are finished.

COT: 1 set of: 10×3 ct Frankenstein’s, 20×3 ct SSH, 20×3 ct LBCs, 10×3 ct Freddie Mercuries, 10 sets of Boat Canoes, buttocks and Hamstring stretches

Announcements:  Q Swap end of July, Sleep in Heavenly Peace needs help with deliveries.

Prayer Requests:  Quiver’s daughter to develop good connections with friends and find a social grove, Walt’s family (Forcep’s 2nd Dad) passed away last week.