Moist Is the Only Way To Describe It
24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!
Tag Archive for: Rico
Prison Yard (Stack the Deck) 7/9/24
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
Greenway Trip at Mutiny
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
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
The Basics at Sheep Dog
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!
We’re going on a bear hunt (5/7/24)
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
5.2.2024 Kenny’s Grave 4 corners
**** @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.
UFO May 6th
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.
Cindy’s Boo Hoo
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.
Back to Basics
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.