Tag Archive for: @p.s.i

Four Corners and Knee PT

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FNGs: none

Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout:

Thing 1: four corners around town hall commons

  • Corner 1: merkins
  • Corner 2: squats
  • Corner 3: dips
  • Corner 4: Superman’s

Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.

  • Step downs
  • Michael Jacksons
  • hip abductors
  • calf raises

Mary: popcorn Mary followed by a little bit of stretching

Announcements: shirt order, sign up to Q

T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.

Prayer: mental health

Game Night

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FNGs: none

Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair

The Workout:

Thang 1:

4 minute blocks, each pax works at their own pace on a descending ladder until time is called.

Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set

Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set

Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps

Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break

Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.

Goal to be the last man standing, knees touch the ground and you’re out.

Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.

Thang 3: dodgeball on the tennis court with a 5 burpee buy-in

Mary: pickle pounders, box cutters, homer to Marge

Prayer: families, kids

Downtown Train to visit Dora

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FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1: 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator. 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2: 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

 Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.’s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

People’s Court

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FNGs: none

Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey

The Workout:

The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.

We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.

Made our way over to the picnic shelter to secure a picnic table per PAX.

10-15-20 was the rep count

10 squats, split squats (each leg), deadlifts

10 dips, urkens, durkens

20 second count per PAX with 20lb ball for People Chair

5 wall balls while the rest plank

repeat for 15 / 20

Mary: Moseyed back to parking lot with Crazy Ivan.

15 lbc, j lo, pickle pounder, wwi and wwii to finish out

Announcements: Q challenge, service opportunity at HS Food Cupboard

T-Claps (Recognition):

Prayer:

Fookin Guy

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Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC

The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom

Jack Webb (wall planks/MC) 

Mosey to tenniscourts

Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees

3-corners stack em 

20-Kevin harts(calf raises),

20-Kevin harts(calf raises)

40-Frankenstein,

20-Kevin harts(calf raises)

40-Frankenstein

60-IC SSH,

Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.

Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health

You Can’t Spell Cletus…

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FNGs: NONE

Warm Up: Good Mornings, Windmills, Franks, Sir Fazios, Seal Claps, Overhead Claps, Willy Mays Haze

The Workout: Partner Up and Execute a MURPH with the time allowed.  Partner 1 ran the .5 mile loop around the soccer fields while partner 2 executed the Pullups, Merkins, and Squats.  As the .5 mile loop completes the partners switch.  The goal was to complete 100 pullups, 200 merkins, and 300 squats as a team.  All teams met that goal!

Mary: Freddie Mercs, Supermans, WW2s, Pickle Pounders, Homer to Marge (it is almost Valentines Day after all)

Announcements:

  • Check the 3rd F channel for some opportunities to give back
  • 2ndF2ndFriday Lunch today

Prayer:  Prayers for the sick/injured PAX and for those recent celebs with public cancer fights.  Reminder for all men to stay on top of their screenings, even the uncomfortable ones.

The Anti-Hindenburg aka BLIMPS Ascend!

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FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets. 

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between. 

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer. 

What has John Cusack been up to lately?

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FNGs: none on this cold morning

Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.

Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.

Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair

Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.

Announcements: Frosty CSAUP Dec 6th

T-Claps (Recognition): Wide Right got married!

Prayer: PSI’s dad, UTI’s MIL and Dad

Just the Basics

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FNGs: none

Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.

Just goes to show you it doesn’t have to be complicated to be effective.

Mary: popcorn mary

Announcements: fence painting, Hollyfest, sign up to Q!

Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy

7 of Diamonds

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FNGs: none

Warm Up: Good Mornings, SSH, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Overhead Claps, Seal Claps

The Workout: YHC has been absent for too long and is finally crawling out of his cave. Nothing like a good Q to shake off the rust.

Main event saw us take a trip around the ball fields, stopping at each intersection for a round of 7s.

  • Stop 1: merkins / WWIIs
  • Stop 2: squats / dips
  • Stop 3: LBCs / lunges
  • Stop 4: inclined pull ups / hand release merkins

After that, we stopped by the picnic shelter for a quick round of Urkins / Durkins / Dips.

Mary: popcorn Mary followed by some stretching

Announcements: 3rd F opportunities for fence painting and Holly Fest

T-Claps (Recognition): Skittles for making it back out after being on IL.

Prayer: Six Inch’s child’s friend, who is having surgery