Running 4 the GOLD!!!
In honor of the Olympic Gold Medals in Men and Women’s hockey. We ran a route that resembled a hockey stick!
Tag Archive for: U.T.I
Presidents Day UFO
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
@OSHA @Socrates @X-Ray @Abacus the OG @kazoo @Send It @Sombrero @Bumblebee @Gump @FRAM @Wham-O @Bobby Dall @Sparky @Foghorn @Yogurt @Flip Phone @U.T.I. @heatwave @axel @Clunker @batboy @arrowhead @Bleeder @LED @Cupid @Wide Right @Cheesehead @Horse Face @Buttermilk and @Breach on the Q
Are the rocks warm?
- FNGs:Nope
- Warm Up: Various and Mosey with warm rocks
- The Workout:
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
- Mary: Jane Fondas, boat rolls, v-ups
- Announcements: Q’ m all challenge , Posting challenge l, Service opportunity with The Hope Closet
- T-Claps (Recognition): Utah out again
- Prayer: Utah new role.
What has John Cusack been up to lately?
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
Just the Basics
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
Golden Mickey
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.
Memorial Day Murph
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.
Murder at Disney
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:
- Seated press /Seated Rotations 35lbs
- Standing Rotations & Single Arm clean press 65lbs
- Weighted Gorilla Squat 25lbs
- Sliders bear crawl push (blocks)
- Woodsman Chop (block)
- SB Burpee
- Curls 4 Da Gurls 40lbs
- SB Triceps extension 40lbs
- Block pinch in middle.
- Block toe touch
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
Around the Library, through the tunnel, up the switchbacks
FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken
Noice Ordinance Choppa Q
FNGs: 2 now Rump and Goldfish
Warm Up:SSH, Good Mornings, windmills, Hillbillies
The Workout:partner Sandbag throw 50 yards while one partner does merkins
roll the dice for workout while one pax carries a 80pound sandbag
Mary:none
Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of
T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here