Tag Archive for: LED

Bowling @ R4TJ

/in /by

EC: LED, Fonzie, Deuce, Full House, WebEx, Skidmark, Vasoline, YHC

FNGs: Nope

Warm Up: Started the run with a nice steady pace towards the stop light as we turned onto Main Street.  Picked up the 6 and continued on.

The Workout:  A new route was designed by YHC the night before.  It wasn’t intentional but some trial and error with plotaroute.com yielded a shape that was sorta familiar…

I suggest holding the center of the printed image right up to your nose. It should be blurry. Focus as though you are looking through the image into the distance. Very slowly move the image away from your face.  Do you see it?  “The Bowler”

5.436 miles were charted to create the familiar shape.  Keeping the namesake alive – Fonzie was witnessed running off course fairly early into the run.  As we wrapped up the run, McNugget took a shortcut to the facilities available at Ting.  We circled up and did some stretching.  Mid stretching session, Pablo excused himself to seek some relief.  Running 4 the John indeed!

 

Mary:  She’s not into bowlers – yeah, they are athletes but they aren’t really “athletes”

We did move at a fast clip this morning and we took the extra time left on the clock (about 7 minutes) to stretch things out.  When YHC ran out of yoga moves, Skidmark served up some additional options to eat the rest of our time together.  Kinda like when you pay for an hour of bowling and finish early.  You might not have time for another game but you might as well stick around and throw some extras.  Trickshots, practice, goof off.  Great mumblechatter as we finished up a few more frames.

Announcements:

T-Claps (Recognition):

  • Amazing work by all today picking up the 6 – special shout out to LED and Fonzie, I felt like I saw them picking up more often than most.

Prayer:

Billy Madison 12 grades

/in /by

FNGs:none
Warm Up:12 count SSH, good mornings, windmill, fazio arm circles
The Workout: The workout was Billy Madison out of Exicon with 12 count of 12 exercises, resembling 12 grades of school Stacking each grade on top of the others. Unfortunately we only made it to tenth grade due to time but still was challenging.

12Ic xSSH

jog .03 mile

12ic x SSH-12 xCurls for girls

jog .03 mile

12ic x SSh -12 x Curls for girls-12ic x mountain climbers

jog .03 mile

12ic x SSH-12 x curls for girls-12ic x mountain climbers-12 x tricep ext

jog .03 mile

continued this routine with the following exercise:12 x  WWII,12 x  overhead press, 12ic x American hammers, 12ic x shoulder taps, 12 x merkins,12 x  burpees.

return rocks and head to courts

Mary:none
Announcements:needmore ruck to mamas house possibly this Sunday.
T-Claps (Recognition):
Prayer:Gump,Lipsync,bubba, jigglywatt

first responders roll child hit by car, gimps interview, Noah Ark and family, Preacher in north Raleigh and health

Prison Yard 10/6/20

/in /by

4 Inmates got some outside yard time for being on good behavior.

Sprinkler, Fonzie, Led, and Warden Breach

Warm Up: A quick mosy around the lower parking lot followed by 22 counts of SSH, Windmills, Daisey Pickers, and Imperial Walkers

The Workout:

100 Weighted squats

90 Up and over hops

80 Plank Ski Jumps

70 Side Crunches

60 Merkins

50 Weighted Lunges

45 Rut Rohs

40 Skater Hops

35 Close Grips Chest presses

30 Freddie Mercuries

25 Box Jumps

20 Curls for the Girls

15 Inchworm Burpees

10 Bears (Burpee with renegade rows before you hops back up)

Announcements: Mamas Ruck at Hilltop before the end of Oct

Tues Oct 13th Hygiene Ruck for the Holly Springs PD, details to follow on Slack

Closed in Prayer:

TUT you say?

/in /by

FNGs: Nope
Warm Up: Mosey down around roundabout and back to picnic area.  SSH (STD/DBL/SMURF) I/C, Sir Fazio arm circles forward 20 I/C, 20 sec reverse I/C. Windmills, Frankenstein’s, Imperial Walkers & Hillbillies.
The Workout: Time Under Tension (TUT) at every ten second interval the weight moved in motion. Always tension on muscle during exercise. PAX partnered up. 4 groups. First Cycle. Group 1 (Curls For Gurls) Group 2 (Squat hold w/press) Group 3 (Tire Squats) Group 4 (Weighted Merkins) Partner 1 does exercise while Partner 2 was I/C @ 60 sec doing SSH or Plank hold. Rotated through the stations. 2nd cycle (Tricep Ext), Tricep Kickbacks, Lawnmowers, Weighted Push-ups. 30 sec I/C with SSH and Plank holds. Short side bear crawls / Long Side moving BTTW. Squat hold for the 6.
Mary: Leg climb and two hand heel taps.
Announcements: None
T-Claps (Recognition):  Fonzie & LED EEC and Norm for EC
Prayer: LED Uncle with cancer, two PAX with friends having marriage problems.

Week 4 IPC

/in /by

FNGs:None
Warm Up:OYO arm stretches SSH, etc
The Workout:

1 Round For Time

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 25yds
25 Thruster
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 50yds
50 Alternating block merkins
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 75yds
75 Curl Presses
Return to the goal line with your block

10 Burpee Block Jump Overs (BBJO)
Murder Bunny 100yds
100 Block Windshield Wipers
Return to the goal line with your block
10 Burpee Block Jump Overs (BBJO)

Nice work everyone, way to push through and pick up the six
Mary:None
Announcements:
T-Claps (Recognition):
Prayer:Fumunga wife and baby, fumunga neighbor, my uncles cancer, firefighters and first responders down south

Abstract Art

/in /by

FNGs:none
Warm Up: 4 for EC Fram,Fumunga,Norm,LED

Took a little jog and then did Good mornings, daisy pickers, windmills, and Fazio arm circles
The Workout: Grabbed a rock for our art work and headed to soccer field.  Performed 2 minute intervals of 15 exercises to create a masterpiece not pretty but original.
SSH x 4

bent over rows

curls for the girls

tricep extension

alternating lunges

prison squats

catalina wine makers

speed skaters ( or bobo something)

merkins

plank hold x 2

deadlifts

Mary: 20 count IC LSF,Hello Dolly, boat canoes
Announcements:mulch is complete, iron pax Wednesday.
T-Claps (Recognition):
Prayer:my uncle and pancreatic cancer, fumunga and wife during pregnancy

Skidmark.com

/in /by

4 pax weren’t scared of David Goggins or the rain when they committed to Casino Royale this morning. The mumble chatter was at a minimum but was powerful. Key takeaways from mumble chatter this morning. 1. If you have a website you are an organization. Guess I need to take down Skidmark.com 2. LED coaches kids  3. That’s all I remember because we were too busy working out.

FNGs: None
Warm Up: None, we got right to it.
The Workout:
1. Started with 2 minutes of SSH followed by 2 minutes of merkins. We did this for 16+ minutes.
2. Burpee mile – 12 burpees every .25 mile in a 4 man Indian Run

Mary: We did Mary for 14 minutes
50 CC LBC’s
25 CC Low Slow Flutter
25 CC Dying Cockroach
We then held plank for 10 minutes doing various exercises such as mountain climbers, 1 arm plank, plank jack. We practiced being mentally strong while in plank so Pax were asked to repeat the F3 mission and we named the core principles in order.
Announcements: Mulch
T-Claps (Recognition): What rain?
Prayer: Apparently Fumunga gets some congratulations. I knew you could do it.

The 19th hole

/in /by

FNGs: None
Warm Up: Tire and Pain stick carry to bottom of hill.
The Workout: 3 PAX do a cadenced exercise with a pain stick for 18 count. When completed run up to the two guys flipping the tire up the hill. Repeat until the tire makes it back to the club house. We went up the hill of the old number 18 on the old crooked creek golf course. The PAX were so juiced we even repeated the steep section with each tire.  Once we passed the hole we turned the cadence into an 19 count and headed towards the 19th hole (aka the parking lot).
Mary: Supermans & Banana boats
Announcements: Mulch
T-Claps (Recognition):
Prayer: Unspoken

IPC week 3

/in /by

FNGs:none
Warm Up:some arm stretches and leg stretches OYO
The Workout: ironpax  week 3

timed workout

400m run

10o merkins

400m run
90 squats

400m run

80 merkins

400m run

70 squats

400m run

60 merkins

400m run

50 squats

400m run

40 merkins

400m run

30 squats

400m run

20 merkins

400m run

10 squats

800 m run

Mary: none
Announcements:mulch Saturday ruck and adopt a highway Sunday 6:00 am
T-Claps (Recognition):
Prayer: people affected by sally

“My legs hurt”

/in /by

FNGs: None
Warm Up: SSH I/C 20 (half double time), Daisy Pickers I/C 10, Windmills I/C 10, Sir Fazio Arm Circles I/C 10 forward 10 back. Shoulder Stretch (front and back) Micheal Phelps I/C 10, 5 Burpees OYO.
The Workout: 12 PAX broke into groups of 3. Excercises per round were: #1 Merkins (Wide,Standard,Military,Diamond,Derkins) all on rocks and as many reps as Group #2 cadence would allow. #2 various abs exercises but drove the cadence, #3 Pull-ups (Wide, Standard, Narrow, Chin ups) 5 rounds completed. Partner up and did shoulder exercises. 1 partner ran across field and back as other person did (Arnold Press, Heavy Pants, Front Raise, Iso Arnold Press)

Mary: Boat/Canoe, Leg Climb, Touch the Sky,Freddie Mercury, Oblique V-ups.
Announcements: Mulch at bass lake,Prison Yard at 5am (bring a head lamp),Flo Joe M looking for a full-time or PT Job,
T-Claps (Recognition):
Prayer: Kids lost in JOCO from flooding. Several unspoken