FNGs: None
Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.
The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.
Mary: Led by Socrates!
Finished with prayer.
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!
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
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins
The Workout: (Stack the Deck)
Run around the building:
25 Merkins, 25 LBC’s 25 Squats
Run around the building:
30 Merkins, 30 LBC’s 30 Squats
Run around the building:
35 Merkins, 35 LBC’s 35 Squats
Run around the building:
30 Merkins, 30 LBC’s 30 Squats
Run around the building:
25 Merkins, 25 LBC’s 25 Squats
Finished with 3 rounds of:
60 sec Peoples Chair, Balls to the Wall & plank hold
Final plank of 2 mins to end the workout.
Announcements:
Timberland is going on to a new phase of his life, we want to wish him all the best.
Prayer:
Timberland and Rico- prayers for both
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!
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
5 HIM showed up for some basic exercises working on form. Quality over quantity was the goal for today.
WU mosey over to bball ct
Circle up
SSH
GM
Windmills
Michael Phelps
Stretches
4 corners
Merkins in each corner – bear crawl
1. Regular x20
2. Diamond x15
3. Wide x15
4. Typewriter x10
Squats each corner – lunge
1. Regular x20
2. Close x20
3. Sumo x20
4. Typewriter x10
Core in each – inchworm shorts/frog jump longs
1. WWI x20
2. Seated knee tucks x20
3. Freddy Mercury’s x20
4. J-Lo’s x20
Mosey back to flag
3 mins of broga
No new announcements
Prayers for injured PAX
YHC took us out
Always appreciative for those that join my Q’s. Great job and keep helping others with form to prevent injury and improve strength.
BS Out!
FNGs: none
Warm Up: SSH, Good Mornings, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1: 11s on the golf path. Merkins at the bottom, bear crawl to the top, squats at the top, mosey back down.
Thing 2: 1 PAX stood guard over the bench and did dips while the other 4 did a quick loop around the club house. On return, PAX rotated until every one had a turn at dips.
Mary: Popcorn Mary, followed by some stretching.
Announcements: check Slack
T-Claps (Recognition): Clean Sweep for getting back out after an absense.
Prayer: Nemo’s family
**** @Warbucks was out rucking around spying on us. ****
Warm-Up: Mosey lap, Sir Fazio arm circles, Hillbillies, SSH, Good Mornings, Walkouts
Main Event: Pax got a rock of choice from the rock pile and we went over to the squarish rectangle by the flag pole for a fun time of 4 corners. We did ab exercises at corner 1 with our rocks, corner 2 was a version of wall exercises, corner 3 was a leg station, and corner 4 was a push-up station. Moving around the stations was a real treat. We did bear crawls, crab walks, lunge walks, and duck walks.
Mary: ABC’s (good choice @Griswold) and Pickle Pounders (a @Haggis special).
COT: Prayers for @Finkle’s brother and family, @H1N1’s daughter.