Tag Archive for: Pumpkin Spice

Can’t Even Feel It – TWSS

/in /by

FNGs: None 

14 HIMs posted to GP on a beautiful but bitter cold morning.  YHC brought the music box & a basketball.  Dauber was tardy but always appreciate his attendance. 

Warm Up: 10x3cts of: Good Mornings, Windmills, Willie Maze Hays,  Sir Fazio Arm Circles (both directions), Arm stretches

The Workout

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

2 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Bus Drivers, Rut Rows and of course Ground Pounders. 2 sets of 10x3ct Rock Spanks (with and without consent), 10x3ct Rock Press (3 sets), 10x3ct Windshield Wipers, 10×3 ct Rockies, 10x3ct Box Cutters

(Again – never any doubt on which rock is Farva’s – Good Lord Son!).

Heavy Hoops:

Due to crowd we only completed 1 round: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from all the 3 areas).

SSH (2 rounds), Plank Hold, Supermans, Squats, Plank Jacks, Lunges, High Knees, American Hammers, Split Jacks, Emperial Walkers, Hillbillies, and Goofballs

Burpees OYO for all PAX

Wall of Pain:

20×3 ct Moroccan Style Peoples Chair, 2 sets of 10×3 ct Ascending Testicles, 10x3ct Burnie Style Peoples Chair (let it rain)

COT:  10 Merkins, 10 Shoulder Tap Planks, 10 Catalina Wine Mixers, 10 ct Chill Cut Plank, 10 x 3ct LBCs, 10x3ct Freddie Mercuries, 10×3 ct 6 Inches,

Announcements: Wilmington Race moved to April,  Ultimate Frisbee – Feb 1st at Ting,

Prayer Requests: Pumpkin Spice ask for prayer for  a friend Mike who is hospitalized with COVID;  Shredder asked for prayer for Kristen’s family (Kristen was a 16 yr old in his church youth group that passed away due recently).  YHC asked for prayer through the grief therapy process. Prayer for kids with mental issues dealing with our current state of isolation.

Charmander, the lizard Pokemon

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After moving back a week in the Q schedule for Crazy Ivan to support Steamboat’s V Q YHC found himself with three Qs in one week. It lined up close enough to Pokemon’s 25 year anniversary so it only made sense to coordinate the workouts around the original three starters.

 

Today’s workout celebrated Charmander, the Lizard Pokemon. Charmander is easily the most popular of the original three starters and is the one that YHC likes the least. Therefore there were no Charmander references during the workout – this guy has had enough love over the years, trust me.

 

Word was received the day before that CarPex was going to arrive in force as they were considering starting a steel mace workout. YHC made sure that we hit the highlight tour of exercises for them to learn from – was great to have the company (even if it did come with an excessive amount of mumble chatter – that’s what burpees are for!).

FNGs:

None today – would’ve been great, we could have named them after a Pokemon.
Warm Up:

SSH x20

Hips in a barrel x5 each direction

Burpees x5 – the mumble chatter was already over the top

Good morning x11 IC

Still too much chit chat so we grabbed our maces and moseyed to the top of the deck

The Workout:

We moseyed to just past the entrance to the upper deck and circled up for a demonstration of the death march. We then performed 1 in cadence.

 

Moseying the short distance across the deck pax were given a demonstration of the 360. We then did 10 on YHC’s swing.

 

We gravediggered back to where we started up top for 2 death marches. Mosey back to the other side for 9 360s – Dawgpound figured out what we were doing. Repeato for 11s all the way through.

 

After finishing the 11s we moseyed back down to the bottom level. Circling up at start YHC demonstrated the ballistic curl – we did 10 and then moseyed halfway down the deck. There we demonstrated the mace deadlift – two legged first then one legged. 1 IC and then a new exercise – we bunny hopped with the mace back to the start. 9 ballistic curls kept our 11s going. Getting short on time we dropped the mosey/bunny hop and did our 11s stationary after the 5 / 6 set.

 

In the circle pax were instructed to hold their mace vertically overhead. After taking a knee, putting a hand down, and swinging the leg through they realized they were getting a very detailed Turkish Getup demonstration. Following the one getup we performed 5x Side Plank tucks – these were supposed to be the star of another set of 11s but 10 of those wasn’t going to happen and the clock was not being kind at this point. We did another Turkish Getup on the other side followed by 5 more side plank tucks and we moved onto mary.

 

We grabbed some call for preacher’s chair with the mace out front horizontally – 10x IC was followed by 10x Homer to Marge IC two legged then 10x IC one legged. We repeated all of those again on the other side.

Mary:

American hammer w/mace – 20x IC

 

Freddie Mercury x10 IC

 

Yoga – downward dog, knee down crescent lunge, pigeon pose

Announcements:

YHC’s TED talk tonight – “So you want to be a runner?”

Long ass run January 30th – sign up form is online

T-Claps (Recognition):

CarPex pax for making the trip to learn the ways of the mace

Prayer:

Saddique for wisdom, Mike for COVID recovery, Fumunga for surgery recovery, our country for a smooth transition this week.

Ground Pounder – moist feet, dry backs

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FNGs: None 

8 HIMs posted to GP on a dreary wet morning.  YHC brought the music box & a basketball.  Macho showed up on time and gloveless – much respect 

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

The Workout

Circle of Rock: Mosey to the Rock Pile pick your large rock. Alternate rocks between exercises.

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

(always easy to tell which rock is Farva’s)

Heavy Hoops:

2 Rounds: Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

2 rounds of SSH, Standard Plank Hold, Plank Jacks, Lunges, High Knees, Moroccan Squat Hold, Emperial Walkers and Hillbillies

Burpees OYO for all PAX

Mosey to the half wall

10×3 Step Ups, 20 Derkins, 20 Erkins, 20 Dips

Announcements: Wilmington Race still on as far as we know.

Prayer Requests: Pumkin ask for prayer for several men going through the Blue Light Academy. Forceps asked for prayer for Aunt’s family loss of her husband as well as his ex and son dealing with loss of son.

Tyson Wins Again

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10 years ago our Forefathers set out and addressed an issue to a problem they didn’t know existed, Today we reap the benefits.

FNGs: None
Warm Up: Sir Fazio Arm Circles, Imperial Walkers, Hillbillies, Good Mornings, SSH
The Workout: 10 Rounds with Tyson. Instead of running to the corners there would be kettlebell bear crawls on the long sides and Lunge walks on the short. We did the following exercises

  • Tricep Extensions
  • Rows
  • WWII
  • Thrusters
  • Burpee Snatches
  • Ground Pounders
  • Squats
  • Turkish Getups
  • Snatches

We did not make it to the last two exercises.

Mary: No times. Tyson knocked us out
Announcements: Q-Source by a Shield Lock, join the convo if you want, see Emeril. Monthly Challenge
T-Claps (Recognition): Everyone for getting out of the fartsack this morning
Prayer: Fanny’s M, Pumpkin Spice’s kids for traveling

Playlist brought to the by the Billboard Top 100 January 1, 2011

  • Firework – Katy Perry
  • Grenade – Bruno Mars
  • What’s My Name – Rhianna
  • Raise Your Glass – Pink
  • We R Who We R – Kei$a
  • Just the Way You Are – Bruno Mars
  • Only Girl – Rhianna
  • The Time – Black Eyed Peas
  • 6 Foot 7 Foot – Lil’ Wayne
  • Just a Dream – Nelly
  • Bottoms Up – Trey Songz
  • Black and Yellow – Wiz Khalifa
  • Like a G6 – Far East Movement

Caveman Peak And Valley

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EC: Dawgpound, Emeril, Dahmer
FNGs: Nope
Warm Up:

Bounce
Foot Trace
Hinge
Spinal Rotation
Ring out the shoulders
Fazio Arm Circles or Blah blahrm blah blahs
Neck stretch

The Workout:

We went over the two options for the game. Remember the game from onnit. Start at four reps for three exercise. If you finish in enough time then increase the reps from 4 to 6. If you don’t finish the reps in time you lose your recovery time.

Option 1:
Switch Squat
Side Draw
UpperCut
Option 2:
Switch Squat to forward lunge
Front Draw
Battle Lunge (Reverse Lunge to start uppercut
We then did 20 minutes of work. 45 on 15 rest.

Mary:

6 minute abs!!!

   3 rounds
       10 Seconds Plank
       10 Seconds Knees to elbows
10 Seconds Mountain Climbers
20 Seconds Hug your knees
20 Seconds Bicycle
       20 Seconds Russian Twist
20 Seconds Bowl

We had time and did some downward dogs and pigeon poses.

Announcements:

Happy Holidays

T-Claps (Recognition):

Dawgpound and Emeril for keeping the Steel Mace and kettlebell workouts going

Prayer:
187 M

Fanny Packs M

Long Things are Good Things

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A cold start and many PAX with frozen hands as the workout progressed but, lot’s of great mumblechatter in the mix during the beatdown at Ground Pounder, helping us all to embrace the suck. A pretty good set of 1-liners (including the title here) leading through and all the way up to the last seconds of the workout. YHC was warned at least once by Shredder that a wrong move by the Q during Mary could result in a kick in the nuts and the PAX let YHC know that this was yet another reasonable Q thrown down at the Ground Pounder!

FNG’s: No
Warm Up: Good Mornings, Willie Mays Hays, Imperial Walker, Hillbillies, Windmills, Sir Fazio’s (F/R), Overhead Claps, and SSH.
The Workout: 2 Heavy bag coupons were brought to the workout by YHC. 1 Bag was 100lb. the other was a 75lb. PAX were instructed to grab a rock that would be challenging for the Circle of Rock. We Cusacked the rock back up toward the flag where the heavy bags lay off the the grass on the side. Each heavy bag was I’d say 40 yards apart. Each PAX took turns departing the Circle of Rock as the “timer” as the flipped the heavy bag the whole distance and then either carried or dragged the other heavy bag the whole distance back. During the thang, each PAX departed the circle 3 times, while others did rock work according to YHC’s cadence or count. When YHC departed the circle, Shredder, Mookie, and Forceps were good enough to serve in running the circle. Rock exercises included: Curls for the Girls x2, Triceps Press x2, Shoulder Press x2, Rut-Rows x2, Squats, Rock Spanks x2, Toe Taps, Rock Merkins on each side, LSF w/rock, Box Cutters w/Rock, Chest Press, Wonderbras, Bus Drivers, Plank Jacks, Mountain Climbers, Standard Merkins. We the returned the rocks and moseyed to the playground knee wall.

At the wall we did 20 ct. Step-Ups, Dips x30, Bulgarian Squats x10 each leg. Repeato except only did 15 dips the second round.

To the Wall of Pain for a very short session of People’s Chair with a 15 ct. per PAX. This was followed by Balls to the Wall for a 15 ct. per PAX. Mosey over the flag for Mary.
Mary: YHC had a particular holiday favorite all cued up for our Mary routine and then….an audible had to be called due to YHC’s phone desperately needing a changeout. When it’s cold temperature, my phone turns off unexpectedly and often. I will try this again, because I think the routine would be “fun”. Finished with 20 ct. LBC’s, 30 ct. Freddie Mercury’s, 20 ct. WW2, 20 ct. H2M, and 20 ct. Pickle Pounders.
Announcements: Only 1 AO for Christmas Day workout- Kung POW.
T-Claps (Recognition): Forceps being the only PAX adequately prepared with the right gloves for frozen rocks!
Prayer: YHC and his M, surgery Monday. Local businesses and restaurants in COVID times. Forceps and family during the holidays, grief, reflection. Sadiq and Pumpkin Spice’s family. YHC took us out. Thanks for playing fellas, great work!

Last Weeks Caveman

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Yep I forgot to do this last week.The weasel hasn’t shaken me down just yet, but I figure I should record this for history.

This workout was advertised as shoulder light and leg light to heavy. I think it lived up to the advertisement.

EC: Kettlebell swings: Dawgpound, Emeril, Pikachu, Dahmer. Red was a lonely runner

FNGs: Nope
Warm Up:

We did some bounces and some other onnit warm ups. It was a week ago and I don’t plan the workouts. I’m sure we traced a foot once or twice.

The Workout:

5 Rounds
Hallow Hold Press 10 Each side (Chest Press with legs straight and off the ground)
Switch Grip Reverse Lunge 10 Each Side
Uppercuts 10 Each Side
Romain Deadlift to Single Leg Romain DeadLift (10 Each Side) Weight on post leg
Rotational Row Twist 10 Each Side
Overhead Squat 10 Each Side

Mary:

I cannot remember what we did for Mary. I will have to make sure I do these the day off from now on.
Announcements:

There was an Epic Christmas Party on Thursday
T-Claps (Recognition):
Prayer:

Fanny’s M
187 Wife

Paradise City Fitness Test 12/14/2020

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Well the last fitness test for what is 2020. What a year and what a rainy day to push yourself. I good showing considering the rain. Missed a couple of Pax, but I understand how this year has been.

EC: UTI, FullHouse
FNGs:Nope
Warm Up:

Side Straddle Hop
Quick lap so everyone saw the lap for the test.

I skipped doing more warmup. I remember being pushed for time after the challenge. Though this time we had to much extra time. I learned something today.

The Workout:

Paradise City Fitness Test: All must be done in order. Each rep is .01 points. Each lap is also .01 points. The test last for 30 minutes

15 Burpees
1 Lap
20 Merkins
1 Lap
20 Squats (as close to parallel as you can get)
1 Lap
20 WW II (Non Cadence)
1 Lap
20 Scorpion Dry Docks
1 Lap

1 Lap will be around 2 parking medians. We left the basketball court and made a left.
Then down past the cars and made a right. Ran past one aisle then the next aisle turned
right up past the median then right and ran back to the basketball court.

Results

Mary:f

Sir Emeril lead us in some fantastic stretching.
Announcements:

Christmas Party Thursday

T-Claps (Recognition):

Pablo for leading the Pax
All men that were present to see where they stand
UTI and Shamwow for decorating the Christmas Tree

Prayer:
187’s Wife Tracy
Fanny Pack’s Wife
Igna Cher’s Mother. Quiver did I get those names right?

Ground’n and Pound’n

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FNGs: None 

10 HIMs posted to GP on a perfect morning.  YHC brought the music box & a basketball.  Mumblechatter was per the usual – the best in Southwake.

Warm Up: 10x3cts of: Good Mornings, Willie Maze Hays,  Daisy Pickers, 20 Sir Fazio Arm Circles, 20x3ct SSH, Arm stretches, Pigeon Pose

The Workout

Circle of Rock: Mosey to the Rock Pile pick your rock and don’t share it

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

4 sets of Standard Press, 10x3ct: Windshield Wipers, Box Cutters, 30 ct 6 inches, Plank Rock Spanks, Single Arm Merkins, 10×3 ct Rock Homer to Marge

Heavy Hoops:

Each PAX rotated between taking shots and exercises: shoot from 3 designated areas. 2 free throw attempts at each location followed by 1 attempt at a layup. Miss all 3 shots and add a 2 Burpee penalty.

Rest of PAX perform exercises till cycle completed (ie 1 shot is made from each of the 3 areas).

SSH, Standard Plank Hold,  Supermans, Plank Jacks, Lunges, High Knees, American Hammers, Squats, Squat Hold, Shoulder Tap Merkins, Boat Canoes, LBCs, Split Jacks, WWIIs, Hillbillies

Burpees OYO for all PAX

Mosey to the Wall of Pain

10x3ct Aussie Ass Smackers, 15 ct Ascending Testicles; 20x3ct Moroccan style Peoples Chair, 30 ct BTW, 20x3ct Al Gore style People’s Chair.

Announcements: Ted Talk w/ Bacon on 12/15,  F3 Christmas Party

Prayer Requests: Military and 1st responders,  Breach’s sister and mom w/ COVID, Fanny Pack’s M, Courtney, is having surgery Dec 21, COVID victims

Crazy Ivan

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Had a hard time coming up with a title because the mumble chatter was so minimal this morning. Nice group this morning that worked out and hopefully got the most out of the workout. Workout was no running friendly.

FNGs: None
Warm Up: Fazio Arm Circles, Imperial Squats, Hillbillies, SSH. Practiced the three moves that would be used for part of the main event.
The Workout: 45 seconds on/15 seconds rest. Start with 4 reps of each. If you completed the exercises in 35 seconds, add two reps to each. If you didn’t make it in 45 seconds subtract 2 reps from each. Stay with the same reps if you complete the exercise between 35 and 45 seconds. Did this f0r 20 rounds with the following exercises: One arm kettle bell swings, squats, kettlebell snatch burpees.

After 20 minutes move to the wall for one set of Balls to wall and preacher chair with all pax doing 10 count. Added a 20lb kettlebell because no brought anything smaller. In preacher chair pax passed the kettlebell from hand to hand with arm extended. Went down the row and back. Then tried it with balls to the wall :/      Safety First of course.

Circle back up with a round of “Jump” by Van Halen. Squat hold and star jump on the jumps.

Mary: 6 minutes of Plank hold with varying exercises. Finish with have a nice day.
Announcements: CSAUPS, Christmas party, Oakwood 24
T-Claps (Recognition):
Prayer: 187 and M, Pikachu’s M, Fanny Pack’s M, Pax and families recovering/navigating covid