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: Sombrero
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!
Painting the Fence at Sugg
FNGs: No
Warm Up: It was plenty warm
The Workout:
Fence Painting, Lifting paint buckets,
Mary: Light clean-up
Announcements: Next Town Support effort will be scheduled soon, check with Gump
 Great 2nd F following a fun morning of work
T-Claps (Recognition): These dudes. Doin’ good in the hood
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.Â
Announcements: Painting Holly Springs Monday, May 20th 9-11.Â
T-Claps (Recognition):
Prayer: Buttermilk for running, Unspoken, YHC took us out.Â
UFO High Score Comeback
22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.
No Legs
FNGs: Wild Bill – Coverstory FIL
Warm Up: SSH, Windmills, Seal Claps, Overhead Claps
The Workout:
Thang #1:
PAX counted off by 4 (1-4, not using 4x times tables) and separated into groups in four corners. All PAX counted reps for 30 seconds of chest press. Each had to repeat that number of reps each time they visited the chest press station to trigger a rotation of all stations. All other stations were AMRAP.
Four stations: Chest Press, Curls for the Gurls, Deadlift, Tricep extensions.
Intermission:
7 single arm snatches, suitcase carry to the flag, 7 single arm snatches (other arm), suitcase carry back. 3 rounds total
Thang #2:
Single rotator station (HEX Press) with all others AMRAP, same format as Thang #1
Four stations: Hex Press, Rut Row, Upright Row, Weighted Dying Cockroach
Finisher:
12 reps of pull through merkins, 12 reps of Halos
10 reps + 10 reps
8,8,6,6,4,4,2,2 – Have a nice day!
Mary: Naaa
Announcements: nope
T-Claps (Recognition): nope
Prayer: Cousin IT friend (Richard) going through a hard stretch with business. Stovepipe friend have a preemie baby (Emmy) born at 27 weeks.
3 Rocks and 4 Corners (5/17/23)
FNGs: None
Warm Up: SSH, GM, Frankenstiens, SFAC.Â
 The Workout: Mosey to rock pile, 1 rock per PAX, PAX may not drop rock unless exercise calls for it. Penalty 5 burpees. 3 excersises at each corner. too many to list, but Squats, lunges, Curls, press, Homer to Marge, Round the world, Bear Crawl push. Mode of carrying the rock changed each time we went to a new corner. (no one dropped the rocks)
Mary:Â Yoga for 7 min
Announcements:Â Brute CSAUP, check slack
T-Claps (Recognition):
Prayer: In-laws with new baby coming Abacas, Sombrero grandma with Colon CancerÂ
Last Day 75Hard
FNGs: None
Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations
The Workout:
Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest
- Deadlift, Clean, Curl, repeat
- Reverse Lunge, Single Arm Press, switch legs half way
- Rows 2x each arm, repeat
- On your back. KB 45 degree. Alternating Leg extensions. Half way mark switch to Leg Thrusters holding on the bell at top of your head.
- 3x KB Swing, 2x Goblet Squat, repeat
- Single arm Squat Thrust; switch arms half way.
- On your back. Pullover x2, Skull Crusher x3, repeat
- Merkin on the Bell, alternate each rep
- Renegade Row with Pass Thru, alternate each rep
- Ground Pounder
Finisher
5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps
Mary: None (Q lost track of time).Â
Announcements: Road Clean Up in FV tomorrow. See 3rd F. April 5th Possum Trot workout and breakfast.Â
T-Claps (Recognition): All those who completed 75 Hard.Â
Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.
VQ Tabata at Crazy Ivan
FNGs:None
Warm Up:Sir Fazio, Good Morning, Imperial Walkers
The Workout:Tabata 40 Second AMRAP with 20 second Recover for 5 exercise
Completed 5 Sets with a 3 min Cardio in between
Mary:Homer to Marge, Pickle Pounder, Box Cutters, LBC’s, Freddy Mercs closing with Downward dog and Cat/Cow. Along the way we listened to some System of a Down, EPIC, Rage against the machine, Green Day, Danzig and Pantera to name a few.
Announcements: None
T-Claps (Recognition):None
Prayer: Yogurt and SoftServe
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Amigos and Boulder Bases
FNGs: Welcome Sombrero!
Warm Up: slide straddle hops, good mornings, Willie May Hayes, imperial walkers, hillbillies, sir fazio arm circles, seal claps
The Workout: Boulder Bases: 8 PAX moseyed to the rocks, grabbed our pick of the litter to play a game YHC calls Boulder Bases. Along the road surrounding the tennis courts, we started at one corner (1st base) doing rock exercises of 10 clean/squat/press, 10 curls for the girls, 10 lunges, and 10 rut rows. Rifle carried our rocks to 2nd base and dropped them before doing body-weight exercises at each base: 5 burpees at 2nd base, 5 burpees + 10 merkins at 3rd base, 5 burpees+ 10 merkins + 15 big boy situps at “home plate,” and 5 burpees + 10 merkins + 15 big boys + 20 squats at 1st base. From there, we moseyed to 2nd base to do another round of rock exercises. Then we rifle carried the rocks to 3rd base. We carried on this routine until we could get the rocks to “home plate”. We changed up the body-weight exercises throughout, but kept the same structure.
Mary: No time
Announcements: F3 SouthWake meeting on Tuesday, Bass Lake Park.
T-Claps (Recognition):
Prayer: Prayers up for men struggling in their marriages and relationships.