Warm Up: Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:
Thang 1 – 11s featuring WW2s and Burpees
Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH
Mary: Stretches by Finkle
Announcements: Q ’em all!
Prayer– For co-workers making their job their identity, adding stress and anxiety to their lives.
It was a rainy morning at Disney so we got out of the weather and focused on the fun stuff indoors. Rainy day coupons were provided. And Gremlin Grounds were served at concessions.
Warm Up: Fazio Arm Circles, Side Straddle Hops, Frankensteins, and Good Mornings
The Workout:
Thang 1 x3
Thang 2 x3
Thang 3 x3
Announcements: Check Slack
Prayer– General Prayers
In honor of the Olympic Gold Medals in Men and Women’s hockey. We ran a route that resembled a hockey stick!
Warm Up: Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event.
The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games.
Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed.
Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt.
Prayer- General Prayers
The Thang
Jack Webb BTTW w/ Hallelujahs I/C to 20 twenty Raises, increase by 20 sec each round I/C and raises
Inch worm to ledge.
Bulgarian split squat 10 each leg
Broad jump to flag
Wheel barrow to rock/ rock flip up hill (switch)
Squirrel Squat with Rock 10 and 20 reps
Lunge walk down with rock
Bear crawl
Bulgarian 10
Inchworm
JWBTTW increase by 20.
Repeat cycle 3x
FNGs: none on this cold morning
Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.
Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.
Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair
Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.
Announcements: Frosty CSAUP Dec 6th
T-Claps (Recognition): Wide Right got married!
Prayer: PSI’s dad, UTI’s MIL and Dad
FNGs: none
Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps
The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.
Just goes to show you it doesn’t have to be complicated to be effective.
Mary: popcorn mary
Announcements: fence painting, Hollyfest, sign up to Q!
Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy
FNGs: None
Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.
The Workout: Round 1- team run down and up.
R2 – partner farmer carry down and up, WW3 at top.
R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.
R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up.
Mary: return to flag
Announcements: Memorial Day reminder and MD Murph.
T-Claps (Recognition):Gizmo for accelerating in F3.
Prayer: moment of remembering fallen during Memorial Day.
FNGs: Aaron Bass (Small Mouth)
Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers
The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)
Mary: None
Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in June
T-Claps (Recognition): Everyone who pushed and picked up the 6s.
Prayer: Loafer, Timberland, other injured PAX, our country.
FNGs: None
Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated.
The Workout:
Stations:
Murder bunnies is timer. 80lbs and (block) one halfway. Run to sideline grab opposite.
Mary: Carry Coupons back to circle
Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog
T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy
Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law