Tag Archive for: Stovepipe

Three’s Company on The Yard

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

Main Event #1:

  • Station 1 = Offset Merkins on sandbags
  • Station #2 = WW3s with choice of 40# or 60# sandbag
  • Station 3 = Clean and Throws across the parking lot and back with mandatory 80# sandbag
  • Rotate between stations
  • Rinse an repeat for 2 sets

Main Event #2: 

  • Station 1 = Deadlifts with mandatory 80# bag
  • Station #2 = Little Tea Cups with 60# bag
  • Station 3 = Walk across parking lot with a deep squat on each parking line with mandatory 80# sandbag on shoulders
  • Rotate between stations
  • Rinse an repeat for 2 sets

Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold

Announcements: Q-Em All Challenge and Post Tracker

T-Claps (Recognition): None

Prayer: Unspokens,the general PAX, and Military/First Responders

Solo Workout Getting So Low

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daiy Pickers IC, Stretching

The Workout: Solo workout consisting of a mix of The People’s Chair, Urkins off a picnic table, Everests, and Moseying around the track.

Mary: WW1s and Low Slow Flutter

Announcements: None

T-Claps (Recognition): Popeye for swinging in from his run for COT

Prayer: Stovepipe foot and in-laws and Popeye’s father and genetic testing

Curling on Heroin Hill

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FNGs: NoneWarm Up: SSH IC, Good Mornings IC, Sir Fasio Arm Circles, and stretching.

The Workout: A mix of elevation gaining exercises of Murder Bunnies and Moonwalks up Heroin Hill (rocks in tow), Dips and Urkins on the guardrail at the top, something resembling Olympic shot put/curling/bocce on the way down, and Burpees and WW1s at the bottom. Some complaints were filed by some competitors alleging that the rocks were not uniform and that some competitors in the shot put had an unfair advantage. To settle the controversy, rocks were rotated among each man with a rotation of Ground Pounders, Curls Fu Du Gurls, Tris Fu Du Guys, WW3s, and Overhead Presses.

Mary: LSF IC, Homer-to-Marge IC, LBCs IC, and a 45 second chill cut plank hold

Announcements: None

T-Claps (Recognition): None

Prayer: Buttermilk upcoming ablation to relieve back issues, Ausfart’s wife is having brain surgery for a tumor, and Motor Boatin’ is still looking for work.

Rope Work at Purple Cobra

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FNGs: None

Warm Up: SSH IC, Daisy Pickers IC, Willie Mayes Hayes IC, Stretching

The Workout: Bearcrawls with Ascending Merkins, Lung Walks with Ascending Squats, Battle Rope Slams, Speed Rope, WW1s, Offset Merkins, Heel Raises

Mary: LSF IC, Homer to Marge IC, LBCs IC

Announcements: Q’em All Challenge and Weekly Post Tracker

T-Claps (Recognition): None

Prayer: Military, First Responder, and general PAX

HIT and Broga

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FNGs: None

Warm Up: SSH IC, stretching

The Workout: HIT circuit of bear crawls with merkins, bear crawls with plank jacks, lung walks with squats, happy feet, calf raises, derkins, WWIs, and step ups.

Mary: Extended time of broga and stretching to end the work week.

Announcements: Q’em All Challenge

T-Claps (Recognition): Stovepipe for 5-packing this week.

Prayer: Safe travel and a good time for Flip Phone and his family on their cruise, the PAX in general, military/first responders. 

A Rope, Murder, and Tachycardia

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FNGs: None

Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.

The Workout:

  • After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
  • For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
    • Rope + Off-set Merkins (on the Cindy)
    • Rope + Curls fu du Gurls (with Cindy)
    • Rope + Calf Raises (on the Cindy)
    • Rope + Mountain Climbers IC (next to Cindy)

Mary: Stretching

Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)

Prayer: None named but prayed for the day and the PAX in general.

Inmates Got What They Came For

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching

The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets

Mary: Low Slow Flutters IC and Pickle Pounders IC

Announcements: Q’em All Challenge and Weekly Post Tracker

Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out. 

The Anti-Hindenburg aka BLIMPS Ascend!

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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. 

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

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. 

Tundra trot

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FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

7 for 9 stations at Mutiny

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FNGs: none

Warm Up: Arm circles, IW, HB, GM, WMH

 

The Workout:

9 stations. 50 seconds on 10 second off. 3 round

Werewolfs (downward dog <-> cobra)

Weighted Lunges

Crab Cakes

Jump Squats

Navy Seal Merkins

Weighted Homer-to-Marge

KB squat into a tri-for-the-guy

Squat Hold Calf Raises

Weighted American Hammers

 

Mary: LSF, Hello, Dolly, Scissors, and LBC. Next, we had a few group activities with a 20 lb medicine ball. Finished with 4 min of active stretching 

Announcements: pool Qs on Friday at Sheep Dog. 

T-Claps (Recognition): Happy 35th, Sombrero! 

Prayer: travels for Flip Phone and Abacus