Tag Archive for: @sardine

Thereā€™s Sand in the Nest

/in /by

FNGs: None

Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.Ā 

The Workout:

With sandbag of choice..Ā 

5 Tricep Merkin

5 burpeesĀ 

5 Rows

5 Overhead Press

Run a lap.Ā 

10 Tricep Merkin

10 burpeesĀ 

10 Rows

10 Overhead Press

Run a lap

20 Tricep Merkin

20 burpeesĀ 

20 Rows

20 Overhead Press

Run a lap

10 Tricep Merkin

10 burpeesĀ 

10 Rows

10 Overhead Press

Run a lap

5 Tricep Merkin

5 burpeesĀ 

5 Rows

5 Overhead Press

Run a lap

Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercuryā€™s, stretches

Announcements: Mambaā€™s 1 year F3 Anniversary!Ā 

Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Ā Praise that Enough started a new job this week and prayers that it continues to go smoothly.Ā 

UF-snOw

/in /by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.Ā 

– Check in on follow Men.Ā 

T-Claps (Recognition): Fram with those solid Stache-cicles!! Ā But also, T-claps to ever HIM that looked at outside at the weather and said, ā€œ Im still showing upā€. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Ā 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenā€™t seen in a while and take the time to reach out. Ā 

UF-snOw

/in /by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.Ā 

– Check in on follow Men.Ā 

T-Claps (Recognition): Fram with those solid Stache-cicles!! Ā But also, T-claps to ever HIM that looked at outside at the weather and said, ā€œ Im still showing upā€. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Ā 

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenā€™t seen in a while and take the time to reach out. Ā 

The Anti-Hindenburg aka BLIMPS Ascend!

/in /by

FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets.Ā 

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.Ā 

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer.Ā 

Climbing Everest

/in /by

FNGs: None

Warm Up: Various

The Workout:

Every man gets a Cindy

Mosey to Abyss hill

Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds

R1- farmer march hold/ partner run hill 2x

R2- 90 degree curl hold / run 2x

R3- John Cusak / run 2x

Stackā€™em squats after lunge walk down hill. Repeat back up hill.

Inch worm / stackā€™em merkins down hill.

Bear crawl up

Dora style / partner runs hill

R4-50 block squats

R5- 50 Block swings

R6- 50 WW3

Mary:

  • seated OH press pass block 7x
  • Seated wonder bras with OH press block pass 7x

Announcements:

challenges, grow siteĀ 

T-Claps (Recognition): 3 HIM in 5k for EC

Prayer: lack of disciplineĀ 

When the Snow Cleared

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FNGs: None

Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.

The Workout:

x5

KB Swings ( 15 )

KB Gobblet squats ( 12 )Ā 

KB Clean Press ( 10 )

Burpee jump overs ( 8 )Ā 

KB Front raises ( 5 )

400m run

Ā 

BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)

Mary: none

Announcements: Fund Raiser opportunity currently posted in Mumble chatter page.Ā 

T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like šŸ’ŖšŸ‘Š

Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it.Ā 

Its a good day šŸ’ŖšŸ½šŸ”„

Dog Days of Winter

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FNGs: None. Just a lot of pups

Warm Up: Goodmornings and some ā€œBig Ole Lungesā€ Stretch

The Workout: 4.5 miles

Narrowly avoiding the Merlot shuffle

/in /by

FNGs: none

Warm Up: non-traditional, focused on hips and core; small mosey to warm upĀ 

Core principles and mission statement; Flip Phone crushed it

The Workout:

-full length of parking lot

***30 sec rest between each exercise and sprint

***Sprint between each exercise

—-mountain climbers; 30-4 count

—-lunge jumps; 20

—-bicycle; 30-4 count

—-squat jumps; 20

—-power skips; 20

—-side jumps/lateral bound; 20

Ā 

-mosey around to the picnic tables

***30 sec rest between each exercise and sprint

***Sprint between each exercise

—-step ups; 20

—-box jumps; 20

—-drop jumps; 20

—-burpees w/ Tuck jump; 20

—-Bulgarian split squat; 20

Mary: not enough time

Announcements: Q sheet needs some love

T-Claps (Recognition): the 3 legends that stuck with the workout

Prayer: unspoken

Burning thighs and hive fives

/in /by

FNGs: none

Warm Up: mosey, A-skips, GM, WMH, hamstring scoops, IW, HB

The Workout:
10 rounds OYO:

10-Mike Tyson
20-Jump Squats
30-Reverse Lunge
40-Copenhagan Crunch
50-Quat Hold Calf Raise
60-Plank Leg Lift
70-Homer To Marge
80-Mountain Climbers
90-WWI
100-Squats
Repeat if needed

Mary: LSF, HD, stretch the legs

Announcements: Even-The-Odds on Friday

T-Claps (Recognition): none

Prayer: Loafer, FRAM

Memorial Day Murph

/in /by

FNGs: Aaron Bass (Small Mouth)

Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers

The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)

Mary: None

Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in JuneĀ 

T-Claps (Recognition): Everyone who pushed and picked up the 6s.Ā 

Prayer: Loafer, Timberland, other injured PAX, our country.