Posts

Visiting the crazy cat house!

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

FNGs: n/a Warm Up: n/a The Workout: 6 miles around Fuquay-Varina. The Q inadvertantly selected the crazy cat cafe as the destination point of the workout. Many concerns were shared and horror stories ensued. Also, the Q was 3 miles late to the workout but the PAX did not let that deter them. Mary: Stretching Announcements:  T-Claps (Recognition): H1N1 directing the workout when the Q was absent today! Prayer: Popeye’s 2.0 and M are dealing with alignments, praying for a smooth recovery on both

Popeye’s Amateur Hour at Crazy Ivan

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

FNGs: None

Warm Up:

  1. Side Straddle Hop
  2. Squats
  3. Good Morning
  4. Sir Fozio Arm Circles.
  5. 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

  1. Kettlebell Goblet Squat
    • Hold the kettlebell at chest height, squat low, and engage quads and glutes.
  2. Kettlebell Deadlift
    • Focus on hamstrings and glutes with a flat back.
  3. 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

  1. Kettlebell Clean and Press (Alternating)
    • Clean the kettlebell to your shoulder, then press overhead.
  2. Kettlebell Bent-Over Rows (Alternating)
    • Hinge at the hips and row the kettlebell to your torso, alternating sides.
  3. Kettlebell Halo
    • Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

  1. Kettlebell Swings
    • Use explosive hip movement to swing the kettlebell to shoulder height.
  2. Kettlebell Lateral Lunge with Pass-Through
    • Step out to the side and pass the kettlebell under your leg. Alternate sides.
  3. Kettlebell Ground Pounder
    • Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

  1. Kettlebell American Hammers
    • Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
  2. 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

img_20250123_062952_720

A Frozen Pyramid of Ice and Pain

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

On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.

No FNGs

Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk

The Workout:

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap

20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap

10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap

Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)

Prayer: H1N1’s shoulder surgery

Best Crazy Ivan of 2025 so far

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

FNGs: None

Warm Up: SSH, GM, Arm Circles, Take a lap. 

The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.

Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos. 

T-Claps (Recognition): @sardine using 2 bells for the majority of the workout. 

Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries. 

Simple but effective

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

FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

 

Toughest Mile Challenge

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

15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

Pole suicide stack’ems

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

7 HIM showed for Kenny’s Grave.

We ran a warm up lap around the upper baseball field.
WU in parking lot
SSH
GM
Sir fozio arm circles
Mtn climbers

Mosey to first light pole for instructions.
Suicide stack’em exercises.
Run to first light pole. 10 star jumps
Run back to home base and repeat.
Run to 2nd. 20 merkins
Back to home base for both exercises.
Run to 3rd. 30 squats
Back for all 3 exercises.
Run to 4th. LBC’s
Back for all 4.

Mosey to center of basketball court.
Mary
Broga

Cot

Thanks for the opportunity to lead.

BS Out

Greenway Trip at Mutiny

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

11 PAX in attendance today at Mutiny. We ran the greenway to north lakes parking lot. Everyone made it safely but very sweaty. Welcome Timberland!

Warm up lap with agility and back peddle on hill repeats. Move onto field for exercises
GM
SSH
Windmills
Up downs
Hydraulic squats

Indian run to north lakes parking lot
Stopped for merkins while some picked up the six
7’s w/burpees and Spider-Man merkins
Lt Dan across

Indian run back
Stopped at bridge otw back
Bridge sit hallelujahs x10
Ascending merkins 5x5x5
Rinse and repeat

Mary
WWIIs
Freddy Mercury’s
Box cutters
Reverse LBCs
HAND

Timberland just moved down to go into a rehab program for the next 21 months. Let’s all keep him in our thoughts and prayers. X-ray took us out.

Nice swampy morning men. Thanks for allowing me to lead such a strong group.

BS out!

Simply effective

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

FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo