Tag Archive for: Sprinkler

Burpees X 0 = My legs hurt

/in /by

During last week’s COT at Possum Trot, Fonzie made a comment about the Iron PAX challenge highlighting that we don’t do enough leg work.  With that in mind, I set out this week to begin combating that notion.  45 minutes later I had problems standing up after saying the prayer and we’re not even going to talk about trying to walk upstairs once I got home.

FNGs: None

EC: Cupid

Warm Up:

Moroccan Night Club x 10

Smurf Jacks x 10

Good Morning x 10

Cotton Pickers x 10

Nancy Kerrigan x 10 each direction.  This is a variation on the traditional arm circles.  You lean your torso forward and extend one leg out behind you.  Circle arms for a 10 count forward.  Switch legs and then do 10 circles in reverse

The Workout:

Today’s workout was to be a modification of four corners, where we were doing exercises on each of the four sides of the outside of the tennis courts with some sort of lunge walking between sides. It took a lot longer than I thought it was going to so in order to get through everything I wanted to we switched to moseying between sides on our 2nd lap.

We began in the parking lot with an easy set of 20 prisoner squats.

Lunge walk to the side of the tennis courts nearest the road.  Reminded PAX that it wasn’t a race and to make sure to use good form on the way over.  Squat hold for the six.

Bobby Hurley x 16

Walk Like an Egyptian to the next side of the tennis courts.  WLaE is essentially a lunge walk Indian run.   PAX line up and step forward in to a lunge and hold it.  The exion calls for the person in the back to run to the front but since I promised no running yesterday on Slack we bear crawled to the front.  Once that person go to the front we lunged forward with our other leg and held it while the next PAX bear crawled to the front.  We cycled through the line two times to get to the next spot.

Everyone grabbed a rock and came back down to the road.  Goblin squats x20 and then all PAX lined up and held squat with their rocks while 5 counts were given all the way down the line.

Lunge walk to side by the ball field.

Floating lunges x 10 each leg.  Lunge forward and then backward with the same leg, not touching in the middle.  Forward and back counted as 1.  This hurt.

Walk Like an Egyptian back to main parking lot.  This time, instead of bear crawls, we did duck walks to the front of the line.  We had less time than I wanted at this point so we only did one cycle through the line and then moseyed to the center of the lot.

Everyone grabbed a partner and back-to-back people’s chair for a 30 count.

Mosey to the street side where we did Bobby Hurley x 20.

Mosey to the back and grabbed our rocks.  Held them over head and did 20 squats.  Everyone returned their rocks and we moseyed to the next side where we did No Surrender x 20.

After that we moseyed back to the parking lot to circle up for Mary.

Mary:

Low slow flutter x 15

American Hammers x 15

Box cutters x 10

6 inches for a 30ish count.

The count wasn’t exact because I was doing it in my head and during this point someone mentioned my comment about burpees in the pre-blast.  I said that we were multiplying by 0 and that was the number of burpees we were doing.  It was pointed out that 0 wasn’t a multiple of 10 and then other’s starting indirectly calling in to question the public education system of Pennsylvania.  Clearly I got distracted.  Either way, we didn’t do any burpees.

Announcements:

Picnic on Saturday.  Signup sheet in the #2ndF channel in Slack.  Bring stuff.

Q Sheet challenge still going.  Even if its a couple weeks out, get your name on there and lead a workout.  If you’re new or nervous ask for help from a site Q.  It doesn’t have to be perfect and it doesn’t have to be gimmicky.  Just make people hurt (in a good way).

T-Claps (Recognition):

Fromunga for wearing a weight vest for no good reason.

Prayer:

FedEx’s coworker who got bit in the hand by a dog while at work.  Pray that he recovers full feeling to his hand.

Double D’s grandson getting tubes in his ears this morning.  Pray for his mother as any procedure on a child is always much harder on the parents.

 

010000

October Ultimate at Mutiny

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FNGs: None
Warm Up: 20xIC SSH, 10xIC Good mornings, light static stretching
The Workout: Ultimate!
Mary: She was not to be found.
Announcements: Picnic Saturday. Bring yo kids, bring yo wife.
T-Claps (Recognition): Fram for some solid plays once again. The guy is a natural!
Prayer: General for injured PAX, unspoken

Classical Storm

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The cadence of today’s workout was totally inspired by the song Storm by Marcin Petrzalek, an 18-year old guitar virtuoso. Then continued on a fast-paced note courtesy of Skillet.
Warm Up:

High knees, butt kickers, SSH, Wing Chung punches, extension front kicks

The Workout:

Curb toe taps, five sets then a burpee, go for the whole length of the curb.
Short break while you alternate leg and arm stretches on all fours.
Rinse and repeat two more times

Star jumps * 8 then, dips * 8, then wall sits for at least 30 seconds. Repeat two more times

Get in a squat your partners in a plank you do 5 squats and your partner does 5 push-ups and you do five more squads and they do 5 more push-ups then switch positions.
Back bridging, or Cobra stretch if unable. Rinse and repeat two more times.

Time in tension: balls to the wall!

Partner suicides, where you trade off the run, then plank hold facing each other do 10 hand claps followed by 10 plank jacks. Rinse and repeat two more times.
Mary:

LBCs, legs-out American hammers, butterfly situps, side plank dips
Announcements:

Picnic next weekend, Holly Springs half in Nov, Beer run tomorrow, Fuquay fall celebration downtown Fuquay (Sprinkler’s Fire Station 1 behind Mason Jar will have a lot of things going on for the kids)
Prayer:

Bernie and family, friend of 16-bits wife going through similar. For miscarriages/stillborn, just put your arm around them, no words needed.

Don’t Stop

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Warm Up:

Light jog, step-back knee raises,llunges with a twist, Spiderman twists, good mornings

The Workout:

PRE-WORKOUT

4 Tabata ROUNDs each (20s work, 10s rest)

  • Dips
  • Erkins
  • LBCs
  • Squats

WORKOUT

20min AMRAP (As Many Rounds As Possible)

  • 12 SSH (cadence)
  • 9 butterfly situps
  • 6 box jump over burpees (scaled 1: box jumps, step down. Scaled 2: box step-up and over), burpee after the jump over
  • Run inner parking lot loop

Count as many complete grounds you finish, and then any additional reps in the next round.

Trojan: 6 rounds + 27 reps scaled

Dovetail: 7 rounds + 27 reps Rx

Sprinkler: 7 rounds scaled

Combatives
Block-punch to bicep, punch to leg w other hand, then punch up into other arm

Mary:

Included in workout, plus outta time

Announcements:

Picnic on Oct 12
T-Claps (Recognition):
Prayer:

Shredder (loss of his dad on 9/11)

Four corners, two sides, and a rock.

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10 PAX came out to KG this hot and humid morning.  Once again it was a pleasure to lead this group.

FNGs: None
Warm Up: Short lap around the parking lot, 25 SSH, 10 HB, 10 IW, 10 Good Morning, and stretches
The Workout: Moseyed over to the rock pile and each PAX selected their rock of choice.  John Cusacked to our starting point.  Corner 1 – 15 curls, 15 overhead press. Bear crawl, with rock, to Side 1 – 15 presses, 15 LBC with rock. Crab walk, with rock, to Corner 2 – 15 reverse lunges with rock, 15 squats with rock.  John Cusacked to Corner 3 –  15 triceps extensions, 15 dead lifts. Duck walk, with rock, to Side 2 – 15  front lifts, 15 bus driver IC.  Lung walk, with rock, to Corner 4 – 15 hand on rock mekrins, each side, 15 burpees OYO.  John Cusacked back to Corner 1.  Rinse and repeat with set of 10 then set of 5.
Mary: Somehow we missed a set of burpees, so 10 burpees OYO, 10 low slow flutter IC, 10 box cutters IC, 10 american hammer IC, 10 big boy sit-ups, have a nice day.
Announcements: 10/5 – CSAUP. 10/12 F3 Picnic. Holly Spring half training opportunity coming up, reach out to Boy George for details.
T-Claps (Recognition):
Prayer: The family of Matt (38) who passed away.  The loss of unborn children (miscarriages). Unspoken

He Called You “Sir”!!!!!!

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PAX: Promise Ring, Hump Day, Finkle, Sprinkler, Potts, Doc, Fonzie, LED, Slimer, H1N1, 16-Bit, Noah’s Ark, Banana Seat, UTI with breathtaker, Cha Ching, Modify, Venkman, FedEx

FNG: Hump Day

EC: H1N1

Warm Up: SSH x 25, High Knees x 15, Butt Kickers x 15, Mountain Climbers x 20, Fozie Arm Circles x 10 F & R, Half Burpees OYO

The Workout: Started at the first shelter with dips x 10, step up x 10 (first right leg then left leg), Derkins x 10 and skull crushers x 10. Rinse and repeat. Then we partnered up, grabbed some coupons (thanks LED and Fonzie) and moseyed over to the playground. While one partner did floor press, ground pounders, and goblet squats with the coupon, the other partner did either squat hold or plank hold, switch, then merkins, pull ups, and mosey across the field and back together for 10 count. We continued decreasing each rep count by 1 (10,9,8,7,6,5,4,3,2,1) but had to call it half way through in order to get to Mary.

Mary: American Hammer, Low Slow Flutter, LBC, Freddie Mercury, Plank Merkins, Pickle pounders

Announcements: UTI AO bid sheet ( all proceeds goes to this month charity), Carpex Odessey Oct. 5, F3 South Wake picnic Oct. 12, check FB and Slack
T-Claps (Recognition): UTI raising money for TMF, Hump Day
Prayer:Noah Arks wife, Banana Seat’s young neighbor who fell over a zip line and landed on her head, FedEx’s wife knee surgery

That’s one ugly coyote

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Solid TBD beat down by @Double D this morning.  @Doc – still recovering – is pinch hitting on this backblast and will no doubt miss some details, but let’s roll.

First nice cool morning of fall.  13 HIMs gathered, waited patiently until 5:30 for The Natural (HC – must’ve had a flat on the way over), then got busy.

FNGs: Yes!  Welcome @Felix, son of @Sprinkler

Warm Up: Smurf jacks (knew he was serious when this was his opener), Moroccan Night Clubs, Imperial Walkers, Fazio Arm Circles, Hillbillies, Burpees, Brokeback Durkins, probably other things.

The Workout: DD kept us moving.  To the best of my recollection:
Stage 1: Four corners at the tennis court.  Corner 1: 5 burpees, Corner 2: 10 hand-release merkins, Corner 3: 15 star jumps, Corner 4: 20 prisoner squats.  Bear crawl between each station.
Stage 2: Mosey to picnic tables beside Hunt Center for Coyote Ugly (wheelbarrow pushups on the ground, on the bench, and on the table, hand-walking up and back down each time).  Rinse and repeat.
Stage 3: Mosey to grassy hill of pain.  Crawl bear down, bear crawl up stairs.  Repeat in reverse direction.
Stage 4: Typewriters on the fence, with multiple sets of merkins
Stage 5: Burpees
Stage 6: BTTW with Australian mountain climbers
Stage 7: People’s chair with wonderbras
Stage 8: Partner wheelbarrow up and down steps
Stage 9: Mosey to shelter for 20 irkins, derkins and dips
Stages 10, 11, 12…..Various and sundry other painful things that I’m forgetting or have intentionally shuffled to my subconscious

Mary: LBCs, pickle pounders, other abdominal exercises

Announcements: See Slack and FB.  The Natural continues our theme month at TBD next week

T-Claps (Recognition): Welcome Felix

Prayer: Many spoken and unspoken

IPC week 3

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8 pax showed up for IPC week 3 1 for EC

FNGs: none
Warm Up:OYO
The Workout:

10 pullups

15 burpees over coupon

20 coupon curls

           25 coupon squat thrusts

30 reverse crunches

rinse and repeat for as many rounds as possible for 43 min.

Mary:none
Announcements: oct 12 F3 outing.  New AO coming soon in Fuquay
T-Claps (Recognition):
Prayer: Fumunga and his wife. Norm and his travels. Fedex wife’s knee issues

9/11 Stair Climb

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At 5:30 a.m. on Wednesday, Sept. 11, over 250 men gathered for the fourth annual 110-flight stair climb at Carter-Finley Stadium to honor the first responders who risked or lost their lives during the terrorist attack on the World Trade Center in 2001. South Wake represented well with almost 50 Pax posting.

FNGs: Welcome Side Piece, Smokey, and Swanson!

Warm Up: SSH x20, mountain climbers x20, good mornings x20

The Workout:

110+ flights of stairs.

What is Morning Wood?

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Another humid but not so bad soupy morning for a workout. Mutiny had cars that just kept coming in. We had 18 total PAX. Two for EC arrived just before the workout started. (Norm and Martini) Planted Cupid’s flag but no Cupid. No FNG’s. 0530 so we blasted off like this.

Warm Up:
Lap for warm up with butt kickers and high knees then snake on hill. Circle up in middle of field

Up downs x10
Mtn climbers x20
Carolina dry docks x20
Sumo squat x20
Lower body stretches

The Workout:
Partner up with like speed
Catch me if you can with morning wood on track ~ 1 mile
P1 fast mosey P2 does morning wood on each arm, then chases down P1. Tag and switch exercises.
Switch from mosey to backwards run every other time you run
*A 4 year veteran asked “What is Morning Wood?” YHC quickly responded to see the exicon.*
– This is a Turkish Get-up without the Kettlebell. Laying flat on back with one arm raised sit up and then come up into a standing position. Added degree of difficulty = don’t use other hand to push yourself up! (A Turkish Get-up without a Kettlebell is aka A Turkish Get-up.)
YHC called recover then mosey to upper field.

Suicide merkin ladder – start at center field. Shuffle or carioca to right cone 3 merkins back to center field 3 merkins, then to left cone that’s further out 6 merkins back to center 6 merkins, right cone even further out, 9 back to center 9, left cone 12 center 12, right to end of field 15 back center 15. Cones will be spaced longer as you go.
Plank for the 6
10 big boy sit ups to catch our breath
Rinse and repeat with star jumps
10 BB sit ups

Burpee plank ladder
PAX plank about 3 feet from each other. HIM at the end hops up, jumps over next guy then performs a burpee. Continue this until you reach the end of ladder then return to plank. Each HIM goes twice.

(Rapid) Mary:
American hammer 20
Box cutter 20
Freddy Mercury 20
Heels to heaven 20
Dying cockroach 20
HAND

Announcements:
FB slack, CSAUP Odyssey, Norms departure

Prayer:
FedEx M for healing, Noah’s Ark M, Shredder’s dad passed away,Banana Seats uncle passed yesterday after battle with cancer, Crab Legs always, unspoken

Always great to be in the gloom. Most guys cannot fathom waking up this early. My M says she sees a big difference in the days that I do and don’t post. The days I do post always tend to bring more energy to the day and days I don’t post seem to be slothish (probably not a word). Anywho…I appreciate all the hard work each of you put in today and every time you post. Keep pushing that rock and if you need help pushing it, let somebody know. I’m sure someone will help you!

BS Out!