Tag Archive for: Slotmachine

The Possum Pump Continues

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Last week the Possum Pump drew two. This week it drew four. Doubling is doubling, and YHC will take it. Southwake’s oldest AO had iron on the ground before the sun was up, and the plan was simple: 2 blocks

Warm-Up

Mosey around the tennis courts to get the blood moving, then circled up for:

  • Good Mornings

  • Willie Mays Hayes

  • Imperial Walkers

  • Hillbillies

  • Sir Fazio arm circles

  • Seal Claps

  • Overhead Claps

The Thang

Two blocks of Possum iron. Timer at 50 seconds on, 15 seconds rest, three exercises through four cycles, about 15 minutes a block. Each block owns its gear the whole time, so the men rotate and the weights stay put.

  • Block 1 — Chest Press with the 50lb KB, American Hammers with the 25lb KB, Squats with the 40lb DBs.

  • Block 2 — Sandbag Rut-Rows, Norma Jean Rileys on the ab roller (say the name before you can come up), Weighted Lunges with the 30lb DBs.

Slot Machine and YHC opened on Block 1 while Nemo and 16-bit took Block 2, then the groups swapped and everybody got both.

There was a Block 3 in the bag — Hammer Swings, Box Cutters and KB Swings — but at four PAX it stayed in the bag. That is by design. The plan scales on headcount, not on how much any one man does.

Mary

About five minutes on the clock at the end, so YHC called stretching instead:

  • Reach to the sky, then all the way down the legs

  • Downward Dog

  • Cobra

  • Runner’s Pose

  • Supine spinal twist, right leg over left with the shoulders pinned to the ground, then left over right

COT

Announcements: Sombrero leading Bass Lake mulch drop on Friday 9/11

T-Claps: none

Prayer: School starting up. Nemo #empty-nestinglyfe

Closing Remarks: Fully-body got worked, but I got a feeling the ab workouts will be felt the most tomorrow.

Honored to lead! YHC out.

Running up that hill

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FNGs: none

Warm Up: good morning, mtn climbers, sir fazio, merkins, prisoner squats, willy mays hays

The Workout: hill repeats on Ole Red

5 burpees at the top

10 patty cake merkins at the bottom

stop at bench halfway back up hill for 15 freddy mercury

repeat for 3 rounds

round 2 we increased to 2o patty cake merkins and round 3 switched to 15 broke back merkins

Mary: 10 mins core 45 seconds / 10 rest for 2 rounds of lbcs, low slow flutter, box cutters, meat gazers and home to marge

Announcements: volunteer event 06/12 to mulch for HS. Run for the Quay this weekend. 

T-Claps (Recognition):

Prayer: speedy recovery for Fram’s father Norm

Impromptu Q at Prison Yard

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FNGs: Bloomin Onion (Welcome!)

Warm Up: Disclaimer, SSH, SFAC, GM, Frankensteins, Imperial Walkers, Hillbillies, Plank Hold, Mission Statement and 5 core principles, Mosey short lap. 

The Workout:

Round 1: 6 stations 80lbs Sandbag (SB) Squat, 80lbs SB Chest Press, 60lbs OH press, LBC, SSH, 40 40lbs KB swing (KB swings was timer) Mosey short lap after complete

Round 2: 80Lbs Power Clean, 80lbs Deadlift, 60lb CFG, Plank Hold, SSH and 40lb / 40 KB swings was timer, mosey short lap after complete.  Bloomin Onion likely questioning life choices at this point. 

Round 3: 40lb KB swings, 80lbs SB Bear Crawl drag, 60lbs Triceps, Star V-ups, SSH, 10 80lbs SB burpees was the timer.  (We all questioned life choices upon hearing this) Short mosey to complete the circuit. 

Mary: 2 min stretch

Announcements: QAC, Raffle and uphold the standards! 

T-Claps (Recognition): Papi for driving from North Raliegh to support FNG (Bloomin Onion) and for Bloomin Onion on getting out. 

Prayer: Each PAX had a prayer, Health for babies, Safety for driving teens, Family loss, Family health, knee replacement.