Moist Is the Only Way To Describe It
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
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Simply effective
FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.
The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.
in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.
Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo
Sciatica is my wife’s name!
FNGs: None (5 PaX split off and Rucked)
Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.
The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.
Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock
Announcements: Painting, Fill up Q-Sheet
T-Claps (Recognition): All that help with the food cupboard
Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.
UFO May 6th
FNGs:1 Welcome Tumbleweed.
Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats
The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.
Announcements: Painting Holly Springs Monday, May 20th 9-11.
T-Claps (Recognition):
Prayer: Buttermilk for running, Unspoken, YHC took us out.
Cindy’s Boo Hoo
FNGs: None
Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.
22 – SSH
10 (IC) – Good Mornings
10 (IC) – Sir Fazio Fwd
10 (IC) – Sir Fazio Bkwd
10 (IC) – Seal Claps
10 (IC) – OH Claps
Mozie to the Workout.
The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.
Stations:
Cindy – Over Head John Cusak Bleacher Climb
Cindy – WWIII’s
Cindy – Tricep Extensions
Cindy – Murder Bunnies
35lb Kettlebell Swings
50lb Ruck – Squats
55lb Sandbag – Burpees
80lb Sandbag – Bench Press
Cindy – Curls for the Girls
Mary: Mosie back to the flags
Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.
T-Claps (Recognition):None
Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.
Murderer’s Row
FNGs:None
Warm Up: Disclaimer, Mission, SSH,Frankenstein’s Good mornings, SFAC, Stretch,
The Workout:
12,10,8,6 50/60/80/120. Squats/lunge/ PClean/ 1 SB burpee at end due to time.
24,20,16,12 {bar w/plates, cinder block,25lbs,kettle bell} (Bench/WW3/toe touches
Mary: Couldn’t do it.
Announcements: Travis Manion WOD date change, Beer ruck, Q-more.
T-Claps (Recognition):
Prayer: FlipPhone’s M had good news regarding medical follow-up. Unspoken
EVEN the ODDS 3/22/24
FNG NONE;
| ODD NUMBERS | EXERCISE | DISTANCE | Points | EVEN NUMBERS | EVEN EXERCISES | Points |
| 1 | Run | 400 | 1.0 | 2 | 100 I/C SSH | 2.0 |
| 3 | Run | 800 | 2.0 | 4 | 100 I/C Big Boy Sit-ups | 2.0 |
| 5 | Run | 1200 | 3.0 | 6 | 100 I/C Plank Hold | 2.0 |
| 7 | Run | 1600 | 4.0 | 8 | 50 Absolutions | 5.0 |
| 9 | Run | 1200 | 3.0 | 10 | Tire Flip (1 lap) or Squat Thrust Broad Jump (1 lap) | 20.0 |
| 11 | Run | 800 | 2.0 | 12 | 100 Sandbag Burpees (25 per bag) | 20.0 |
| 13 | Run | 400 | 1.0 | 14 | Lunge Walk Curves / Sprint straights (2 Laps) | 5.0 |
| 15 | Run | 1600 | 4.0 | 16 | Bear Crawl (1 lap) | 10.0 |
| 17 | Run | 1200 | 3.0 | 18 | John Cusack w/Cindy (1 lap) | 10.0 |
| COMPLETE IN ORDER | 9,200 | 23.0 | COMPLETE EVEN #’S IN ANY ORDER. NO REPEATS!! | 76.0 | ||
PAX picked their path.
1 hour beatdown:
Announcements on SLACK.
SEE ya’ll in three months!
Q School: Session 3
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10
Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat
Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R
Mary
WWI’s
Out and UPS
LBC’s
American hammers
Ended with announcements and prayer by Rubiks. Nice work by all.
BS out!
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.
Wood Chuckin’
FNGs: None
Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now.
Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times.
Found some curb and did about 50 yards of fancy feet
Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast.
Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line.
First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line.
Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led the way. Saw a cigarette butt in the middle of the field.
Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!
Looked down at my watch and it was 6:05 already.
OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all.
Mary: We had 1 minute for low slow flutter. Have a nice day.
Announcements: Highway cleanup Saturday after GroundPounder.
T-Claps (Recognition): This group worked hard today!
Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)