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What kind of workout is this?

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FNGs: None 

6 HIMs posted to GP on a perfectly sunny morning for boulders and discs.  YHC brought the music box and discs. Lots of mumblechatter around colon health thanks to YHCs latex gloves I put on under my workout gloves to keep them warm. DOA asked “What kind of workout is this?” 

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. Alternate rocks between exercises.

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

4 holes of disc golf w/ exercises between tosses.

Each PAX took turns driving a disc toward basket (squat hold while ya wait). Exercise after a quick mosey to your disc

Hole 1 Exercises: 10 Merkins;  10×3 ct Squats

Hole 2 Exercises: 10x3ct SSH, 10×3 ct LBCs

Hole 3 Exercises: 10 Lunges, 10 Imperial Walkers

Hole 4 Exercises: 10x3ct Plank Jacks, 10x3ct Low Slow Flutter

Prayer Requests:   Forceps: 2nd Anniversary of son’s passing; Those suffering from mental or physical challenges. Praise Quiver’s daughter took his wife to FIA this AM.

Announcements: Long Ass Run ongoing, CSAUP in South Cary in April, Motor Boatin’s 1st 5K March 5th.

If we do anymore double Merkin burpee’s I’m gonna punch you in the dick

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FNGs: NONE
Warm Up: Arm Circles Fwd/Rev, SSH, high knees, quad stretches, upper body stretches.
The Workout: mosey to Stinson, tactically the 6th lamp post.

Lamp post 1: 10 merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 6in hold knee to chest, 10 cadence mountain climbers, 10 squat jumps. Rinse and repeat for 6 lamp posts to car park.

3 sets of : 10 Diamond merkins, 10 cadence SSH, 5 Double Merkins Burpee’s, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 10 cadence mountain climbers, 10 jump squats.

mosey to amphitheater:10 cadence balls, 15 cadence preacher chair, 5 cadence balls shoulder taps, 15 cadence preacher chair.

Mary:15 cadence LBC, 15 cadence crab high heel taps, 10 fwd/rev box cutters, 15 cadence American hammers. Next,  15 cadence LBC, 15 cadence high heel taps, 10 cadence 6inch, 10 cadence 45°, 10 cadence 90°, 10 cadence 45°, 10 6in knee to chest, 5 fwd/Rev box cutters.

2ndF: at Tapline… 

Announcements: long ass run….
Prayer: @gump, PAX finishing final training for Wrightsville.

Failure

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FNGs:  None

Warm Up:  Side Straddle Hops, Cherry pickers, Good Morning, L+R overhead stretch, Job 1/2 Mile

The Workout:  30 exercises for 30 seconds each.  Goal is to do reps until failure (can’t do any more) or for the full 30 seconds.  Rest 20 seconds between each.

1          Merkins

2          Curls

3          Tricep Press

4          Shoulder press

5          Upright rows

6          Squats

7          LBC’s

8          Diamond Merkins

9          Shoulder Taps

10       Burpies

11       Ground Pounder

12       Lunges

13       Bus Driver

14       Mountain Climbers

15       Chest Press

16       Merkins

17       Curls

18       Tricep Press

19       Shoulder press

20       Upright rows

21       Squats

22       LBC’s

23       Diamond Merkins

24       Shoulder Taps

25       Burpies

26       Ground Pounder

27       Lunges

28       Bus Driver

29       Mountain Climbers

30       Chest Press

 

Mary:  Various ab exercises

Announcements:  None

Prayer:  Safety and health

We all got crabs and someone lost their pancreas

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FNGs: None 

10 HIMs posted to GP on a perfect morning for boulders.  YHC brought the music box and discs

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays, Imperial Walkers, Daisy Pickers,  Sir Fazio Arm Circles (both directions), arm stretches, 20x3ct SSH and 5 Burpees OYO for tardiness     Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock (if it can be curled by anyone with one arm – it ain’t big enough). Alternate rocks between exercises.

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows, Squats and Ground Pounders.

2 sets of 10x3ct:  Rock Press and  Skull Crushers

1 set of 10×3 ct (10 min abs): Windshield Wipers, Low Slow Flutter, WWIIs, Box cutters

2 sets of 10×3 ct Rock Spanks (with and without consent) and Single Arm Merkins.

Partner Up and do 2 sets each of Ice Cold Rock Planks and Get your Crabs Plank on while other runs 50 yards.

Mosey to the Putting Green

8 ish rounds of Get ‘er in the hole:  Pax take turns putting discs at basket and return to LBCs. Make the put and you can walk to the basket to retrieve discs, miss and you have to Bear Crawl to the basket and Craw Bear back before you can retrieve discs.  In between every 2 sets PAX exercise 10 ct of Merkins, SSH, Squats, and Star Jump. Shredder was hit in the small of the back and apparently felt pain in his pancreas even though its not located there. 

Mosey to Wall of Pain for 2 sets of 10 x 8 ct Step ups, 10×3 ct Dips and 10×3 ct Erkins

Prayer Requests:  Kids back in school amid spike in COVID, big event for Cancun next Friday (48 hr Ruck),  Motor Boatin’s brother going through a divorce after 25 yrs of marriage.

Announcements: Long Ass Run some time in Feb, MLK 3rd F Opps (Travis Manion and Town of Holly Springs), Q source has started this week,

T-Claps (Recognition):  HazMat laid down 4 workouts this week.

Celebrate

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3- pax for EC 
Warm Up:Good morning,windmills,40 ssh hops, 40 imperial walkers.
The Workout:4 shuffles left burpee, 2 shuffles right burpee the length of parking lot. Jack Webb style wall taps and half burpees 40-10. Jack Webb style step ups and squats 10-40.

Mary: some 20 count some 40 lsf, American hammers, box cutters, hello dolly, lbcs, pickle pounders, heel taps, alternating leg v ups.
Announcements: June 12th SHP bed build.

Prayer:India and covid, Fonzie mother in law and wife.

Emeril’s Rest Day

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While Emeril took the day off in order to burst into the May challenge, 7 PAX got stronger swinging a kettle bell.

FNGs: None
Warm Up: Jog around the parking garage (high knees, butt kicks and side shuffle), good morning x10, sir fozio arm circles x10 forward and backwards, seal clap x10, overhead clap x10, daisy pickers x10
The Workout:

On my count: KB Curlsx5, KB Tricepsx5, Halosx5, Figure Eight x5, Shoulder Press x5, Swing High Pull x5

TABATA 45 sec on; 15 sec off 

Switch exercise at halfway (23 sec) mark

ROUND ONE : 4X4 MINUTES

KB CURLS/TRICEPS

HALOS/FIGURE EIGHTS

SHOULDER PRESS R/L

SWING HIGH PULL R/L

REPEAT

On my count: Wonder Bra x5, Goblet Squat x5, Renigade Row x3, KB Swing x5, Snatch x3, Merkin on Bell x5

ROUND TWO: 4X4 MINUTES

WONDER BRA/GOBLET SQUAT

RENIGADE ROW R/L

KB SWING/SNATCH ALTERNATE

MERKIN ON THE BELL R/L

REPEAT

Mary: Good Morning x10
Announcements: See slack; May Challenge
T-Claps (Recognition): None
Prayer: Praise Motor Boatin’ coming out when he’s not a morning person.  16-bit’s ankle is healing well.

Cackling and Clucking on the Yard

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There are some PAX (POTS) that simply shut down the mumblechatter with burpees. YHC can typically deal with some mumblechatter during the warm ups or even Mary at some point…during the workout…nah. Those that were, according to POTS cackling and clucking (you know who you are) put in some reasonable work on the Yard this morning, so the guest Warden didn’t punish. Apparently, the pain stations equipped with many types of coupons were enough anyways…13 men…a record for Prison Yard…did the crimes and did the time at Hilltop Needmore Prison today.

FNGs: no fresh meat on the Yard today!
Warm Up: After a quick set-up with the help of the inmates, we ran a quick mosey loop followed by SSH x30 IC, Windmills x10 IC, Sir Fazio’s F/R x 12 IC, Frankensteins x10 IC, Standard Merkins x 20.
The Workout: The timer was two men, flipping the large tractor tire up the hill and carrying back to the bottom. Each man flipped up the hill once. During this, the PAX took part in various pain stations including: Kettlebell Swings, Plank Pull Throughs, Steel Mace Warrior Squats, Railroad Iron Bench Press, Pain Stick Squat, Pain Stick Curl, Pain Stick Press, Partner Pain Stick Squat and Press, Tractor Weight Shoulder Shrug, Farmers Carry with the Tractor Weights and Diamond Merkins, 4 cones for a side shuffle Burpee routine. All prisoners got to play with the toys multiple times.
Mary: Put the coupons away, followed by LSF x30 IC and LBC’s x30 IC.
Announcements: May Main Event…only two more days to sign up. Bed build info on Slack. Breach will Q a Travis Mannion workout Thursday at Tiger Blood.
T-Claps (Recognition): Lots of EC this morning…LED, Breach, FRAM, Nemo, Mookie, Deadbolt. Nemo’s first time on the Yard…looked like he’d done time before….good work!
Prayer: Shamwow! injury and hopes he or all injured PAX can get back after it! Motor Boatin’ a prayer of thanks for the accountability. Breach took us out including the moment of silence for our military and first responders on the front lines. Honored to lead this strong group this morning!

The Dawgpound has the Fastest Feet in South Wake

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Crazy Ivan Backblast

FNGs: none
Warm Up: SSH x 20, Hillbillies x 10, Imperial walkers x10, Daisy Pickers x 10, sir fascio arm circles x10
The Workout:  Group Exercise while 2 pax run a lap around the parking deck and then run the agility ladder. The Dawgpound showed us how fast the ladder can be done.
Mary: no time
Announcements:  Sleep in Heavenly Peace Event 4-24   8-11 am
T-Claps (Recognition):
Prayer: Prayers to be better fathers, husbands & sons. Prayers for our children as they start to return to normal

Elite 8 Madness at Red October

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FNGs:None

Warm Up: One lap around the soccer pitch; circled up for SSH, Sir Fazio, Daisy Pickers, Moroccan Night Club, overhead claps, seal claps
The Workout: 4 PAX chose two kettle bell exercises each; completed all exercises  Rinse and Repeat 8X.

1-8 Rounds (all 8 Rounds completed)

ROUND 1-8

8 X Swings (single arm)

8 X Tricep Curls

8 X Squats

8 X Rack/Thrust

8 X Upright Row

8 X Lawn Mowers

8 X Curls

8 X Arm Thrusters

Mary:  Joined Sprinkler and Mutiny PAX on tennis courts for some burpees, stretching and H2Marge

Announcements:  No Mutiny/Red Oct next week…meet at Ting for ultimate frisbee; Eat at Jersey Mikes in FV this Wednesday – all proceeds donated to Local charity (Military in Action); Saturday 3rdF opportunity helping Gump and a new charity (see socials); Make a bed charity in April – Sign Up (See 16-but/LED)

T-Claps (Recognition):

Prayer:  Praise for Doc’s daughter surgery, should be coming home, surgery went well; Fed Ex neighbor’s kid with cancer; UNSPOKEN   Sprinkler took us out.

Honored to lead.  -Dauber

 

No rock judgement

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

FNGs: None today
Warm Up:

SSH x10

Daisy Picker x10

Sir Fazio x10 forward/backward

Mosey to the rock pile
The Workout:

Rock reps around the circle for:

  • Curls for the girls
  • Triceps
  • Upright rows
  • Groundpounders

Repeato for a few rounds

Mosey towards the amphitheater with a stop along the way for plank shuffles in the goose poop and some merkins.

At the amphitheater alternate step ups with balls to the wall/preachers chair.

A round of irkins/derkins/dips.

Mosey back to the tennis court for a visit from Imagine Dragons and Thunder – we held squat the whole song with a full squat on every Thunder.

Mary:

LBCs, Side Planks, and some yoga
Announcements:

Long ass run this weekend

3rd F opportunities coming up – see Slack/Facebook
Prayer:

Vasoline and Doc’s 2.0s for upcoming surgeries