Tag Archive for: Pumpkin Spice

No cobra, but there was a turtle!

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7 HIM for some several round of rocks, then some stretching and Mary.Ā 

Pro AM at the Groundpunder

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FNGs:None

Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags.
SSH, Frankensteinā€™s, good mornings, imperial March to a sumo squat, plan, cold and squad hold while mission statement and principles were said.

The Workout: mosey the rock pile, carry 2x 40 pound bags and 260 pound bag bags. Grab a rock if you didnā€™t have a bag. Throughout the course of the main event, we picked frisbee targets that one pack through and counted the number of throws to hit target. That rep count was either Burpeeā€˜s squats or Merkins in rotating fashion. We circled through the pax twice and had a lot of laughs while throwing.Ā 
final hole closest to pin varying exercise exercises Ausfart killed it one throw 5 foot away.

Mary: plank, American Hammers, In-Outs

Announcements: Q all challenge

T-Claps (Recognition): pumpkin spice daughter graduated with masters, Farva family about to have baby

Prayer: cancer in friends, health and upcoming surgeries for so crates, the Evans family losing their father.Ā 

Purple Cobra Tabata

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4 Purple Cobras trudged their way through a fun-filled Tabata workout that involved strength, cardio, and core workouts. It was tough, but much like the Pens šŸ§, these guys donā€™t give up.

Great introduction to Purple Cobraā€™s AO! Well done! Bondo Pumpkin Spice batboy

Snagged Downtown Train off my Big Gulp for my Monopoly Board

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I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.Ā  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.Ā  Let’s play Monopoly!!!

Warm Up:Ā  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout:Ā 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary:Ā Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayerā€“ Pumpkin Spice’s wife as she manages a full plate at work.Ā  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.Ā  Life is precious, peace is the answer.

Did that runner finally speak to us?!

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FNG: Notta
W-up – various

Mission and core

Get medium sized rock

String of pearls with rocks and stackā€™em sets.

Thang 1:

Sting of pearls with rocks:

Sequence was:

Run /GP, run- Lumberjacks/GP, run – WMH/LJ/GP, run- Curls 4 Gurls,Triceps/WMH/LJ/GP. Return trip with down stack all reps of 10.

Thang 2:

String of pearls no rocks:

Exercises that we stacked 10 reps each:

Merkin,Squat, hallelujah, Star V-ups, Burpees.

Announcements: Qā€™em all challenge, get Kotters out

T-claps: UTI for Mumblechatter on EC

Prayer: Pumpkin Spice and his M helping with guy named Brett and his mental health. Reach out to guys you havenā€™t talked to or seen. Unspoken.

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

The Standard is the Standard

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FNGs: None

Warm Up: GM and other exercises

The Workout:

Grab a coupon – KB, Slam Ball or Dumbbell

3 rounds of each, 7 reps

Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP

Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts

Circuit 3: Irkins & Dips

Circuit 4: Inverted Rows

Mary: Some stretches and around the circle abs

Announcements: Check 3rd F

Prayers for our Nation.Ā 

Tumbleweed’s Virgin Q

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Note: Abacus filling our the backblast for Tumbleweed

FNGs: None

Warm Up: Standard

The Workout: We split up in teams of three and did 100 merkins, 200 Carolina dry docks, and 300 curls for the girls while one person alternated between bear crawls or broad jumps and another held a plank. Followed by an Indian run.

Mary: Popcorn Mary

Announcements: 1776 Workout

T-Claps (Recognition):

Prayer: Abacus neighbor, Popeye friend, horse face traveling mercies

A late Backblast Is Still A Backblast

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FNGs: none

Warm Up: Sir Fozio Arm Circles, Popeye Punches, WMH,Ā Kettlebell Halo

The Workout:

Part 1 (10 minutes):Ā 

One arm with no breaks between sets

  • 5x One-arm swing snatches
  • 5x Rows
  • 5x Hang cleans
  • 5x One-hand overhead squats

SWITCH Sides and repeat

Continue alternating sides for 10 min. (~4 total rounds)

Part 2 (15 minutes):

Tabata style (45 sec on 15 sec off) x 3

  • Left leg Romanian deadlift (RDL) x5 then knee raise
  • Right leg Romanian deadlift (RDL) x5 then knee raise
  • Thrusters
  • Lumberjacks (Right)
  • Lumberjacks (Left)

Part 3 (10 min):

LINE UP

  • American Hammers
  • Lateral Swings
  • Hip-Hip-Shoulder-Shoulder

Farmer carryĀ 

  • 10x side bends

Switch sides and repeatĀ 

Mary: 5 min various core exercises

Announcements: none

T-Claps (Recognition): none

Prayer: I don’t remember, sorry for the late backblast.Ā 

Platoon conquers 1,200 reps

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FNGs: n/a

Warm Up: hillbillies imperial walkers, seal, claps, homeschool high fives side trail, hops, surf Fazio, arm circles, and Daisy pickers between Mosesā€™s

Thang one four corners 100 platoon count Merkins side trail hop squats, World War II alternate between mosey and Bear crawl second set 200 platoon count of the same

Thing two, mosey to the playground with brakes for a side, straddle hops star jumps and Merkins 10 lunges in cadence 10 pull-ups times three Wall work Durkinā€™s dips step ups

Finished with Popcorn Mary

COT announcements fence painting in a week and a half F3 picnic

Prayer: Ben and family, Security and neighborhood, pumpkin spice while she travels, BNBā€™s upcoming project in Franklinton