Tag Archive for: Shooting Blanks

Neighbors New and Old

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I texted ahead to Flanigan the night before.Ā  I didn’t want to just assume that I had the Q, not sure if one of the regulars had called dibs.Ā  He said it was all mine.

I parked in the lot a little earlier than I might have normally.Ā  I’m the Q, I had to cross the U-Turns, I wasnt sure if we still “planted the flag” in the same place (I forgot to ask).

Also a little early, Flanigan arrived by bike and parked in the school’s bike stand.Ā  Cornholio, Blue Hen, and Shooting Blanks followed.Ā  Shooting Blanks caught my tag from the night before as he was headed to Purple Cobra, came to meet some of his new neighors instead.Ā  He was going to be late to Purple Cobra anyway šŸ˜€

It was great to see the Nutcracker Q and catch up a bit as we went throught the workout.Ā  Awsome time PAX!

 

Warm Up:Ā 

  • good mornings, windmills, fazios fwd and back, franks

The Workout:

Thang 1: The Coupon 7s

  • The Setup: Grab your rocks. Set up two lines approximately 40 yards apart. Exercise A is performed at the starting line with the coupon. Rifle Carry the coupon to the far line, perform Exercise B with the coupon, and Rifle Carry it back.

  • The Math: Reps always add up to 7 (1 of A / 6 of B, 2 of A / 5 of B… up to 6 of A / 1 of B).

Location Exercise Description
Starting Line Block Overheads Full press from chest to locked out overhead
Travel Rifle Carry Block held at chest level, arms engaged
Far Line Goblet Squats Hold block vertically at chest, drop hips low

Thang 2: The DORA 2×3

  • The Setup: Partner up.Ā  2×3 beacuse we had 5 PAX.Ā  3 Blue Shirts and 2 Non Blue. Blue Shirts run a lap while non-blue chip away at the total team reps. Swap when Blue Shirts return.

  • Reps

    • 100 Carolina Dry Docks (Shoulders/Triceps)

    • 200 LBCs (Core)

    • 300 Monkey Humps (Quads/Glutes)

 

Mary: On the return we did Lunge walks down a stretch of the parking lot, low slow flutters, WW2s, Heel Taps, Homer2Marge, Pigeon Pose, Side plank Crunches, Homer2Marge (again), Boat Canoes, Runners Pose

Announcements:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

1k Rep Challenge

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Warm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial WalkersĀ  Ā 

The Workout:10 Reps of 10 Exercises for 10 Rounds.

10 IC -SSH,

10 -Bobby Hurly

10-Merkins

10-Burpees

10 IC -Mountain Climbers

10 IC -Peter Parkers

10 IC -Plank Jacks

10 -Squats

10 -Calve Raises

10-Alternating lunges.

Announcements: Run the Quay.Ā 

Prayer: Ka-Chow SATs

TBD Celebrating 61

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Warmup: Squats, arm circles, squats, merkins. Followed by 10 burpees because M4L and Banana Seat were late. That’s right 5 per late PAX šŸ™‚

Main event: Maximize the site features and celebrate the number 61.

First stop: Nice brick wall next to Hunt Center. We had six PAX, so we counted off 10 each x 6 for 60 plus 1 bonus. Three rounds of BTW and preacher’s chair. Why is it called preacher’s chair?

Next stop: Split rail fence behind Hunt Center. Three rounds of arm/shoulder work: Erkins alternating with derkins. For each round of derkins, we placed our feet on an different rung of the fence.

Next stop: Front corner of parking lots for leg work: Squats and lunges and Turkish getups.

Next stop: The grassy hill behind the Hunt Center. At least three rounds with multiple exercises at top and bottom. Squats, merkins, leg swings, erkins, derkins, etc.

Ended this tour with lunge walks up the wooden steps.

Mary: Just enough time for everyone to choose their favorite “worst” exercise. Banana Seat – monkey humpers. Midget – absolutions. PST – burpees. Shooting Blanks – heel taps. Best in Show – side plank hip raise. Yogurt – American hammers.

My pleasure and HONOR to lead.

Note: This year’s photo plus 2022 BDay Q Cletus. Both taken with the same iPhone 8 šŸ™‚

 

Cletus Backblast ā€” Brendan Looney WOD (OTM to the AMRAP)

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We kicked off with a 10ā€‘minute alternating OTM grinder, because nothing says ā€œgood morningā€ like trying to cram 40 air squats into 40 seconds while pretending your legs arenā€™t already on fire.

  • Minute 1: 40 air squats / 40ā€‘second effort
  • Minute 2: 5 pullā€‘ups (or rows if youā€™re equipmentā€‘challenged) + 10 pushā€‘ups
  • Rinse, repeat, question your life choices
  • 1ā€‘minute rest that felt like 6 seconds

Then we rolled straight into a 10ā€‘minute AMRAP

Ā  Ā  Ā  Ā  Ā 81 walking lunges (yes, eightyā€‘oneā€¦ because 80 wasnā€™t spicy enough)

  • 24 plate G2O (ground to overhead for the uninitiated)
  • 200ā€‘meter run to shake out the regret

PAX moved, PAX groaned, PAX bonded through mutual suffering. Classic Cletus.

Noise Ordinance – Full-body Tabata

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Three for full-body Tabata @ Noise Ordinance šŸ”Š

Enjoyed the mumblechatter!

Shooting Blanks Six Inch

Noise Ordinance & Build-a-Bear Collide

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Warm Up:Ā 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

    • Lap around the church
    • Bear Crawl Bear
      • Burpees x1
      • Squats x2
      • Burpees x3
      • Merkins x4
      • Star Jumps x5
      • Burpees x6
      • Squats x7
      • Burps x8
      • Merkins x9
      • Star Jumps x10
    • Lap around the church
    • Lunge Walks Bear
      • Burpees x11
      • Squats x12
      • LBCs 13
      • Merkins x14
      • Star Jumps x15
      • Burpees x16
      • Squats x17
      • LBCs x18
      • Merkins x19
      • Star Jumps x20
    • Lap around the church
    • Skipping Bear
      • Low Slow Flutter IC x21
      • Squats x22
      • LBCs x23
      • Merkins x24
      • Star Jumps x25
      • Low Slow Flutter IC x26
      • Squats x27
      • LBCs x28
      • Merkins x29
      • Star Jumps x30
    • Lap around the church

Mary: Stretching

Announcements:

Prayer:

  • Bondo’s kids are adopting a baby – prayer for healthy outcomes
  • UTIs Dad

Cletus – Four corners

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7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivatorsā„¢ļø at the end. Don’t know what those are? I hope you get to find out soon!

Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!

Well done, men!

Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-ChowĀ 

Downtown Train to visit Dora

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FNGs: none

Warm Up: some mosey, stretching, SSH, merkins

The Workout: jogged to the library for warm-o-rama. Easily knocked out the mission statement and five core principles, then ran past a tree with such a sense of purpose that it got scared and just fell over.

Thang 1:Ā 

Partner Dora- team goal of 100 burpees, 200 merkins, 300 Mtn climbers. One partner works on the man goal, other is a rotator.Ā 
Rotator exercises- jog across the back lot, pick a coupon of adequate size, 10 thrusters, 10 curls for the girls, 10 lunges

Dora was almost done, but time was running out, so we moved on to thang 2 after the first group finished the Dora (@bestinshow and @batboy)

Thang 2:Ā 

Group hill suicides. Group one runs to a designated mailbox and back on library hill, group two holds an exercise until the 6 is in.

3 rounds:

Round 1- second mailbox, plank hold

Round 2- third mailbox, plank hold

Round 3- fourth mailbox, squat hold

Return to the flag

Ā Announcements: shooting blanks is moving, help as you have availability

T-Claps (Recognition): those who served as the spring classic

Prayer: u.t.i.ā€™s dad working though a cancer on his liver, but not liver cancer. Next Dr appointment on the 20th. Unspoken

N.O. Multiples of Seven

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5:30:30 Start; Warm up: GMs, mosey around parking lot to get blood flowing, up/up/down/down moving sideways down curbs, penalty burpees for Boss Hog not showing; taste of our four main event exercises.

Main Event: Four corners of multiples of seven reps (7, 14, 21): burpees, lunges, Turkish get-ups, and squats. PAX took turns with a Farmer’s carry of 25 lb dumbbells around the circuit.

3 minutes of Mary: low slow flutter, LBCs

Announcements: Volunteer at Holly Springs Springfest–see signup on Slack. Run with Davis.

Prayers: No Doubt injury, Six Inch daughter wrist injury, world peace

Have a nice day!

Four Corners of Train (likeā€¦pain? I donā€™t know)

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10 PAX rode the šŸš‚downtown trainšŸš‚ toward a more square-shaped parking lot to run though four corners: ~25 reps per corner of different lower body, upper body, core, etc workouts (x4) to finish over 400 reps of pure fun.

Thanks for having me. Great work and chatter!

Shooting Blanks Bobby Dall Stumpy Ka-Chow Play-Doh @Duplo Friday Night Lights MadDog2020 Galvanized