@sardine – F3 South Wake

Some can jump rope

January 23, 2025/in Thunder /QIC: Pumpkin Spice
PAX: @sardine, Ausfart, Gump, Kubota, no doubt, Socrates

FNGs: None

Warm Up: GM, DP, WMH, Arm Circles/Seal & Overhead Clap

The Workout: Three Rounds each circuit. 10 count or 5 each side each exercise. Someone was always on the jump rope for 100 or 50 count. Weight plates 15# to 35# provided. PAX encouraged to modify any exercise with or without weight.

Circuit 1: Curls, Triceps, Rows, Wonder Bra

Circuit 2: Squat to seated position on bench, Step Ups, Bulgarian Leg Squat (R&L)

Circuit 3: Derkins, Erkins, Dips

Circuit 4: Lunge, Side lunge, SL Romanian DL (R&L)

Circuit 5: Chest Press, Pullover, LSF (weight above chest) , H2M, American Hammer.

Mary: LBC, GM and return coupons

Prayer: Socrates 2.0 surgery, Praise replacement auto for Socrates, Pumpkin Spice’s M has the flu. Safe travel.

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

January 23, 2025/in Noise Ordinance /QIC: Flip Phone
PAX: @sardine, 2 dollars, Breach, LED, lube, Mr. Terrific, Shooting Blanks, Sprinkler

FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

Best Crazy Ivan of 2025 so far

January 7, 2025/in Crazy Ivan /QIC: Pumpkin Spice
PAX: @Abacus the OG, @sardine, Bleeder, Cancun, Choppa, Fanny Pack, Gizmo, Gump, M4Life, Nemo, Popeye, X-ray

FNGs: None

Warm Up: SSH, GM, Arm Circles, Take a lap.

The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.

Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos.

T-Claps (Recognition): @sardine using 2 bells for the majority of the workout.

Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries.

“This AO is Sponsored by Go Ruck!”

December 31, 2024/in Prison Yard /QIC: Flip Phone
PAX: @sardine, 8Bit, Banana Seat, Breach, LED, YHC

FNGs: None

Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH

The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch.

Stations were as follows:

Coupon	Rd#1	Rd#2
50lb Ruck	Single Arm Row	Bear Crawl Drag
Cindy	WWIII	WWIII
Cindy	Murder Bunnies	Redrum Rabbits
80lb Sandbag/ 40lb Sandbag	Squats	Squat Shots
60lb Sandbag	Over Head Press	Chest Press
80lb Sandbag	Deadlift	Jump Over Burpees
80lb Sandbag Ball / 50lb Sandbag	Sandbag Burpees	Dung Beetle
55lb Sandbag Jerry Can	John Cusak	Kettle Bell Swing

Mary: Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.

Announcements: Q Sheet Needs attention at all AO’s. The goal for Prison Yard is to be booked out 2 Months minimum in 2025.

T-Claps (Recognition): To everyone for a strong year

Prayer: All the unspoken and Injured Pax

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