Lightning Strikes Again
5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery! Prayers for healing and job search.
Tag Archive for: lube
Rainy Ruck
FNGs: none
Warm Up:fists bump
The Workout: Rucked 3 miles
Announcements:Good to get back out to The Gloom (Choppa)
Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.
7 for 9 stations at Mutiny
FNGs: none
Warm Up: Arm circles, IW, HB, GM, WMH
The Workout:
9 stations. 50 seconds on 10 second off. 3 round
Werewolfs (downward dog <-> cobra)
Weighted Lunges
Crab Cakes
Jump Squats
Navy Seal Merkins
Weighted Homer-to-Marge
KB squat into a tri-for-the-guy
Squat Hold Calf Raises
Weighted American Hammers
Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching
Announcements: pool Qs on Friday at Sheep Dog.
T-Claps (Recognition): Happy 35th, Sombrero!
Prayer: travels for Flip Phone and Abacus
Not quite accurate rainy Mutiny
FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
Can’t escape Ole Red
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.
Rock the Body
7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,
large rock & 2 small
3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises
2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.
Mary: 5 minutes of stretching
Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.
Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.
T-claps day 74 for several 75Hard PAX.
Ground Pounder 2/15/2025
FNGs: None
Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something.
The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.
Mary: Round the circle with your core exercise of choice.
Announcements: Socrates will step up and be the co-Q for Ground Pounder! Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!
Ended with prayer.
Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!
FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.
Popeye’s Amateur Hour at Crazy Ivan
FNGs: None
Warm Up:
- Side Straddle Hop
- Squats
- Good Morning
- Sir Fozio Arm Circles.
- Lunges with Torso Twist
The Workout:
Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.
Lower Body Focus
- Kettlebell Goblet Squat
- Hold the kettlebell at chest height, squat low, and engage quads and glutes.
- Kettlebell Deadlift
- Focus on hamstrings and glutes with a flat back.
- Kettlebell Reverse Lunge
- Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.
Upper Body Focus
- Kettlebell Clean and Press (Alternating)
- Clean the kettlebell to your shoulder, then press overhead.
- Kettlebell Bent-Over Rows (Alternating)
- Hinge at the hips and row the kettlebell to your torso, alternating sides.
- Kettlebell Halo
- Circle the kettlebell around your head, keeping your core tight.
Full-Body/Cardio Focus
- Kettlebell Swings
- Use explosive hip movement to swing the kettlebell to shoulder height.
- Kettlebell Lateral Lunge with Pass-Through
- Step out to the side and pass the kettlebell under your leg. Alternate sides.
- Kettlebell Ground Pounder
- Combine a squat with an overhead press for a powerful full-body movement.
Core Focus
- Kettlebell American Hammers
- Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
- Kettlebell Plank Drag
- In a plank position, drag the kettlebell from side to side under your torso.
Announcements: Vote for Best In Show’s dog – Link in SLACK
Prayer: Continued healing for Best In Show
Ground Pounder 2/1/2025
FNGs: None
Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles
The Workout: Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.
Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off.