F45 Cornucopia Workout

Cold morning at Slow Burn. I set up a number of workout stations in the parking. I was tempted to set it up outside F45, but I decided not to start the day being an A-Hole (wait for the sun to rise).
Started with a mosey around the buildings, back to the start point for COP (SSH, Imperial Walkers, Windmills, and Plank Stretches).
Next, we partnered up for the workout stations. Partner 1 ran a lap around the parking lot while Partner 2 performed the exercise. Rotation after both partners completed exercises.
Stations
1. Squat with 60# sandbag
2. Box jump/set up
3. Kettlebell Curl
4 Jump Rope
5. Plate Crunch
6. Ab Wheel
7. 40# Sandbag Burpee

We covered cover 2 miles and 2 rounds of exercises
Great job guys!

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Sunshine Bazooka!

Warmup:
There was one

The thang:
Mosey to church parking lot:
12-min AMRAP
5 burpees
10 pushups
15 lunges
20 air squats
Circle loop

12-min AMRAP
15 sit-ups
15 glute bridges
15 Russian twists
15 Flutter kicks IC
30sec low plank
Run loop

8-min AMRAP
10 dips
10 declined pushups
10 prison squats
10 shoulder taps IC
Run loop

Mosey to COT

Moleskine:
After several pax reminiscing about work, we’ve learned that Mainframe affectionately calls his coworkers sunshine bazookas. IFKYK. 👨🏻‍💻
Slapshot loves burpees (news to no one) and declined pushups. Guy’s got arms of stone and a heart of gold. 🔱
Fishstix is a mover, and a grinder. YHC tried to slow him down by not letting him run 5 miles this morning, but to no avail. 🏃
YHC will be sore by tee time, but an early morning is good for the soul ⛳️
Always a pleasure – Solo

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A Little of This and a Little of That

On a brisk morning in the gloom we began by heading to the soccer fields.

Butt Kickers, HIgh Knees, Karaoke, Other direction, NUR.

Mosey to parking lot by playground:

SSH x15, plank, Peter Parker x15, Honey Mooner, Down Dog, Parker Peter x15, Honey Mooner, Down Dog, IW x20

To the playground

10 Pull ups, 20 Merkins, 20 swing knee ups, One Lap around the parking lot, Rinse and Repeat, Rinse and Repeat.

Mosey to parking lot with big island.  Bear Crawl, Crab Walk, Crawl Bear and Walk Crab.  Stopping  3x for AB LAB.

Mosey to side of school:  Peoples Chair (person on each end does 5 burpees and repeat until all have done them), BTW (10 count each person down the wall), rinse and repeat.

At picnic tables and 10 step ups each leg.

It was great getting out to the Ranch.  Seeing some HIM that I don’t regularly see.

Thanks to Mainframe for the opportunity.

 

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Avoid failure by standing firm and leading

WARMUP: mosey with some stops at SIM and others
THE THANG:
7’s on the apartment complex entrance with little hill
Some wall work
Backyard sprints where winner was the winner….period
MARY:
We did all of them cyclops
ANNOUNCEMENTS:
Read newsletter
COT:
Praying for marriages kids health and safety

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How do you tackle a Mountain….

WARMUP: Mosey
THE THANG:
Mosey heart attack hill path to beach club to trail through Lake Shore to stairs behind AO

3.48 miles with couple stops for squats and hillbilly walkers

Took full 65mins
MARY:
ANNOUNCEMENTS:
Read newsletter and sign up for everything
COT:
Tackle your problems 1 step at a time
With Sky Q leading you and your brothers coming alongside you. Your circle matters when dealing with life.

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Staying Warm at The Ranch

WARMUP: SSHx30InCadence, run to the front of the school with buttkickers, high knees, and karoake on both sides.
THE THANG: Arrived at the front of the school after warmups and quickly started to work.
Round #1 – 4 sets – Leg Day HIIT – Complete rep count of 1st exercise and then move right into the 2nd exercise and continue until time is called. Each set is 1 minute with 10sec of rest after the 1st set, then 15sec after the 2nd, and so on.
1st exercise was BSSx10 each leg
2nd exercise was Alt Jumping Lunges

After 4 sets were completed of the above we moseyed to one of the back parking lots behind the school.
Round #2 – Started on one end of the lot and made it to the other end by bearcrawling 2 spaces forward- stop to perform 2 Diamond Merkins, then crawlbear one space back and perform 1 Diamond Merkin. Lots of grumbling as it was a longer parking lot than I remembered.
After completion of the above we moseyed to the playground Round #3 – Performed same routine as the 1st round but with different exercises.
1st exercise – 10xPullups
2nd exercise – V-Ups
After completion of the above we moseyed to the backside bus loop. Split the group into 3s.
Round #4 – Half the circle by placing 2 PAX on both sides, they both start to perform burpees. 3rd PAX on the team runs from PAX#1 to PAX#2. When he reaches PAX#2 the 3rd PAX stays put and starts to perform burpees while PAX#2 runs to PAX#1. Performed this routine for 7 minutes.
MARY: 10xLBCInCadence, 15 Straight Lower Leg Lifts
ANNOUNCEMENTS: Read your newsletter
COT: SHOW TO KNOW!

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Whiteville Christmas lights

WARMUP: none
THE THANG: run to downtown go through whiteville park up and over to cvs on Steele street all the way to Williamson street turn right work way back to Panera.

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“Sandbagging the Kitchen Sink”

WARMUP: Wind Mills, Cherry Pickers, Imperial Walkers
THE THANG:
9 Pain Stations: 8 Reps of each x 4 Rounds
SB Curls
SB Bent Over Chest Rows
SB Dead Lifts
SB Clean Lifts w/Chest Press
SB Squat Jacks
Flutter Kicks w/SB over head
Sand Bag Throws
Reverse Lunges w/Side Rows on side of front legs
Bear Crawls w/SB
MARY: NONE
ANNOUNCEMENTS: Read Your Newsletter, Upcoming Tallawah Convergence, and December events coming up.
COT: What happens in COT, Stays in COT !!!

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Photobombed Selfie

Attendance was light today. Sawdust is still nursing an injury, so he does his own thing. But it is important to point out that he is still posting! Maximus and Mainframe have signed themselves up for some next level stupid this weekend. So their plan was to stretch and move around a little to stay on taper. That left YHC and Photobomb for the standard Ranch content of the day.

WARMUP:
Moving warmup.
– Mosey to small drop off circle and complete 25 SSH in cadence and 10 windmill in cadence
– Mosey past the playground to the large parking lot. Complete 10 Imperial Walkers in cadence and stretch out the hamstrings (was a little tight after Kitchen Sink)

THE THANG:
Mosey to the back of the Home bleachers.
Ladder:
– 9 pull-ups on the bleachers
– Run to the second light pole on the right in the parking lot
– 1 rep of either a flying squirrel with a plank jack (YHC and bad shoulder) or a Burpee (PhotoBomb)
– Run back to the bleachers and continue the ladder series

Had some shenanigans planned for the field, but those involved some things not ideal for Photobomb’s back issues, so we audibled.

Mosey back to the starting parking lot where we found the rest of the PAX in some strange positions. We stopped short because we didn’t want to get too close.

100 squats together. One guy squats while the other ran the parking lot. 2 laps each and then we switched to a bear crawl chase. One PAX bear crawls while the other runs the loop until they catch the bear crawler and they switch. Remember the bad shoulder, yeah dumb idea.

MARY:
Took turns calling Mary for the final 5 minutes

Thank you Mainframe for the opportunity. One of my favorite AOs!!

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