Tag Archive for: lube

Hopscotch Fun

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Warm ups included good mornings, arm circles, side straddle hops, daisy pickers, Willy Mays Hayes, hillbillies.  
Upper body consisted of 10 variations of pushups. Seal claps, overhead claps and raise the roof. 
Lower body 1 pax would go to the end and back of the hopscotch board while the rest of the pax performed monkey humpers. When they returned the next pax went and everyone would continue exercising until everyone had a turn at hopscotch. Rest and repeat doing squats, alternating lunges and 1/2 squats. 
Core we did LBC’s, heels to heaven, box cutters, heel taps and Homer to Marge. 
Finished with an all around stretch. 

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

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FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags!  Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

Screenshot 2024-09-14 at 2.49.43 PM Medium

Pumpkin Spice Anniversary Q

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FNGs: None

Warm Up: March in step, GM, SSH, HB, IW, DP

The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest

  • Wonder Bra w weght plate
  • Gorilla Row w Pumpkin Bells
  • Jump Rope
  • Ab Wheel
  • Death March w Mace Bell
  • Merkins
  • Inverted Row at playground
  • Mountain Climbers
  • Step Up at playground
  • Slam Ball

Mary: A few stretches

Announcements: @Ausfart hosting 2nd F Gun Shooting Party October 5th, 10AM. Check Slack 3rd F for volunteer opportunities

Prayer: Lube’s sister-in-law lost a close friend and a friend of a friend has a tumor; Best in Show brain tumor surgery; Praise: Motor Boatin has a job! 

Last minute Q

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FNGs: None

Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap.

The Workout:

Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, Curls, Rows, Squats); One set of Wonder Bras and Bus Drivers.

Circuit 2: BTTW & Peoples’ Chair; Set 1: 10 count each PAX; Set 2: 5 count each PAX.

Circuit 3: 3×10 straight count (Derkins, Urkins, Dips, Step Ups, SL Bulgarian Squat)

Mary: LBC, WWI, American Hammer, Box Cutters, LSF, Hundreds, and some stretches. 

Announcements: Volunteer opportunities – see 3rd F; Sign up!

Prayers: Motor Boatin work and family travel.  Ausfart’s uncle has terminal cancer, Pumpkin Spice’s brother recovering from gall bladder surgery & their family is hosting an international high school student this year.  His name is Harry. 

9 MEN vs Hurriane Debby

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Hurricane Debbie is flooding the streets, but that didn’t stop 9 MEN that courageously faced the wind and the rain. Everyone was soaked in about 10 seconds of exiting their vehicles.

EC: 3 miles ShootingBlanks, Downrange, Mr. Terrific

FNGs: Didn’t show, Debby scared them off?

Warm Up: Side-straddle hopps, shoulder taps, plank jacks, 

The Workout: 5 rounds of 4 Corners, escalating. Mosey between corners, sprint to the finish line, pick up the six when done with your round

Round 1, C1 5 burpees /  C2 10 Murkins / C3 15 LBCs / C4 20 squats. 

Round 2, C1 5 burpees /  C2 5 burpees, 10 Murkins / C3 5 burpees, 15 LBCs / C4 5 burpees, 20 squats. 

Round 3, C1 5 burpees, 10 Murkins /  C2 5 burpees, 10 Murkins / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 20 squats. 

Round 4, C1 5 burpees, 10 Murkins, 15 LBCs/  C2 5 burpees, 10 Murkins, 15 LBCs / C3 5 burpees, 10 Murkins, 15 LBCs / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats. 

Round 5, C1 5 burpees, 10 Murkins, 15 LBCs, 20 squats /  C2 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C3 5 burpees, 10 Murkins, 15 LBCs, 20 squats / C4 5 burpees, 10 Murkins, 15 LBCs, 20 squats

Mary: LBCs, Low-slow flutter, Have a nice day

Announcements: Shooting Blanks has some generators for sale

T-Claps (Recognition): Courageous PAX in the hurricane wind and rain.

Prayer: Shooting Blanks’ family member is moving next week, health concerns, safety in the storm

Some mosey. Shoulders, Chest, Legs Oh My!

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FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

  1. Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities. 

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness.