FNGs:1 Welcome Tumbleweed.
Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats
The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.
Announcements: Painting Holly Springs Monday, May 20th 9-11.
T-Claps (Recognition):
Prayer: Buttermilk for running, Unspoken, YHC took us out.
FNGs: None
Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.
22 – SSH
10 (IC) – Good Mornings
10 (IC) – Sir Fazio Fwd
10 (IC) – Sir Fazio Bkwd
10 (IC) – Seal Claps
10 (IC) – OH Claps
Mozie to the Workout.
The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.
Stations:
Cindy – Over Head John Cusak Bleacher Climb
Cindy – WWIII’s
Cindy – Tricep Extensions
Cindy – Murder Bunnies
35lb Kettlebell Swings
50lb Ruck – Squats
55lb Sandbag – Burpees
80lb Sandbag – Bench Press
Cindy – Curls for the Girls
Mary: Mosie back to the flags
Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.
T-Claps (Recognition):None
Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.
FNGs: None
Warm-up: Core Principles, Mission Statement, and Disclaimer, followed by 15 pay-the-man Burpees, 10 SSH, 10 Good Mornings, Mosie to the workout, and finished with sled work.
The Workout: DORA the Coupon Explorer, Picking Up the 6 at every level.
250 Combined LBCs – Partner ran across the field and did 5 dips
200 combined Curls for the Girls – Partner ran across the field and did 10 Low Slow Flutter kicks
150 Combined Shoulder Press – Partner ran across the field and did 10 dying cockroaches.
100 Combined Block Press – Partner ran across the field and did 10 WWII
100 Combined WWIII – Partner ran across the field and did 10 Squats
50 Combined Burpees – Partner ran across the field and back with no exercise
Mary: Short Broga Stretch led by @fram to keep it loose.
Announcements: None
T-Claps (Recognition): @Rico is taking over Co-Q from @fram for Sheep Dog
Prayer: Prayed for @Rico’s friend Carlos and his wife for continued healing from their motorcycle accident, all of the unspoken and injured PAX.
9 HIM started and added 1 more shortly after for what looked good on paper but a bit too much in real life.
Warm up
GM
Red Bull Smurf jacks
Michael Phelps
Merkins
Miserable Mile
Lap 1 – wheelbarrow straights, frog hop turns
Lap 2 – partner carry switch when needed
Lap 3 – lunge walk straights, bear crawl turns (modified 2nd turn to skips due to time and energy levels)
Lap 4 – strong jog (not enough time for what Q had planned)
Mary didn’t show up. We did have a nice trunk coffee afterwards.
Thanks for coming out men and trying to push ourselves outside the comfort zone.
BS Out!
PAX: @Firstblood, @Haggis, @K I T T Y L I T T R, @Rico, @H1N1, @Griswold @Enough, @Finkle
Q Extraordinare: @Finkle
Event 1: Batman’s -> a fantastic way to kick off. We did a short little mosey around the park and stopped at the brick wall behind the dugouts. Started with 50 bat wings, 10 sec hold x8 of balls to the wall, 50 overhead claps, 10 sec hold x8 of balls to the wall, 50 air presses, and 10 sec hold x8 of balls to the wall. Since @Rico was still smiling I figured we would stay for a round of people’s chair.
Event 2: Welsh Dragons (modified) -> in the center field we did 10 sets of 10 bear crawls followed by 1 merkin & 1 plank jack with increasing in number of exercises. Meaning ending with 10 merkins and 10 plank jacks (in cadence of course).
Event 3: We finished off the morning with 2 circuits of exercises using some of Finkle’s favorite toys. Cindy and her big sister, a jump rope, exercise cube, exercise ladder, and 8lb weighted exercise ball. This completed the trifecta. Exercises for 1st circuits were timer ran around the parking lot, chest press with big sister, curls for the girls with Cindy, WW1’s with weighted ball, roll the dice for your exercise, jump rope, and squats. 2nd circuit exercises were rut rows with big sister, overhead press with Cindy, American hammers with weighted ball, roll dice for your exercise, jump rope, and lunges. But alas we ran out of time to complete 2nd circuit.
Mary: none
COT: @FirstBlood and decisions about college to attend in fall, praise that @H1N1 didn’t get kidnapped while across the pond in England.
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10
Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat
Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R
Mary
WWI’s
Out and UPS
LBC’s
American hammers
Ended with announcements and prayer by Rubiks. Nice work by all.
BS out!
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
FNGs: None
Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now.
Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times.
Found some curb and did about 50 yards of fancy feet
Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast.
Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line.
First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line.
Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led the way. Saw a cigarette butt in the middle of the field.
Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!
Looked down at my watch and it was 6:05 already.
OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all.
Mary: We had 1 minute for low slow flutter. Have a nice day.
Announcements: Highway cleanup Saturday after GroundPounder.
T-Claps (Recognition): This group worked hard today!
Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)
12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.
3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?
Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.
Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.
Be ready for CoT with announcements and prayer requests/praises
Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q
Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions
Thanks for attending men!
PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED
FNG: @Buffalo aka @Don Ross
Warm-up:
Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.
Main Event:
Dad Joke (sponsored by @Rico):
What do you call a man with no shins? Tony, get it Toe-knee
Something about Mary:
LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.
COT:
Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol… She will be having an ultrasound soon to check on a possible cyst on her ovary.