Month: September 2018

Warm-O-Rama (All IC)

SSH x20
High Knees x15
Butt Kickers x15
SnL Merks x10
BAC f x15
BAC r x15
BigAC f x15
BigAC r x15
Squats x20
Good Mornings x10
Willia MH x10

THANG – a progressive Q. PAX were instructed to perform 3x Atomic Merks at each speed bump.

Mosey to the auditorium

Everyone in their own parking stall then perform a merkin-less burpee then broad jump to the next stall. We made our way all the way around the auditorium and stopped when we returned to our starting point.

Mosey down the bee hill to the green houses.

PAX hold a plank and perform:
10x Merkins
10x IC Alternating Shoulder Taps
10x Mt. Merkins
10x IC Alternating Shoulder Taps
10x Plank Jack Merkins
10x IC Alternating Shoulder Taps
10x Atomic Merkins

Recover… then: 20x IC Air Press, 20x IC Seal Claps

Mosey back up the bee hill and down to the bottom of the split lane hill.

7’s with a regular mosey about 100 yards up the hill. Exercises were squats and jump squats.

Mosey up the Marchant hill, allegedly the longest and steepest hill in the Hall. All PAX winded at this point. Plank/wait for the 6 at the top, then continue mosey back through the Ag Center, stopping at each speed bump encountered for 3x Atomic Merks.

Mary (all IC)
J-Lo’s x20
Merkins x10
Alternating Shoulder Taps x10
LBC’s x20
Boxcutters x20
Good Mornings x10

SYITG,
Floppy Disk

9/17/2018

Muggy morning.

Q: Pop-A-Lock

PAX:  Yumy?, White Russian, Dupree, Floppy, Cinderella, Edible Arrangements, PSL, Old Hickory, Reefer, Big Perm Ludwig, Dine and Dash, Calf Killer

Mosey around bus loop.

Late disclaimer. Introduction.

Welcome to Animal Planet, the workout with all the creature comforts….here we go.

10x SSH

10x GM

10x BAC (forward and reverse)

10x Squats

Partner

Started the fun with some crawling/jumping to connect with nature. The parking lot was longer than I remembered.

Partner 1: Crab crawl to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs

Flapjack

Partner 1: Frog jump to end of parking lot stripes, 10 burpees, jog back

Partner 2: LBCs

Flapjack

Partner 1 and 2: Bear Crawl to end of parking lot stripes, 10 burpees, jog back

Stick Bug (Plank) for the six. Good call Cinderella.

Mosey to hill

Got ready to get some hee-hawing going. 1 Pax went all the way and added sound effects.

5 Spiderman pushups each side, mosey down hill, 5 donkey kicks, reverse mosey up hill

Repeat 4x

Mosey to covered area

Time to act like prey, and get more agile.

Gazelle Relay –

Partner 1: Sprint to halfway, 5 merkins, sprint back, repeat for full length.
Partner 2: Fish kicks

Flapjack

Repeat for left shuffle, right shuffle, and reverse mosey.

Mosey to parking lot

You’ve been prey, time to be predator. And kick up that heart rate….seeing as Cheetahs only have short spurts to catch their prey

Cheetah Relay –

Partner 1: Sprint to end of stripes, 5 mucktar and crys, sprint back

Partner 2: Burpees.

Flapjack.

Repeat 3x.

5 flutters to finish time.

 

https://www.livescience.com/22080-cheetah-breaks-speed-record.html

 

Words to live by: Vulgarity is no substitute for wit.

Quote of the day:

Lady Nancy Astor: Winston, if you were my husband, I’d poison your tea.

Churchill: Nancy, if I were your husband, I’d drink it.

 

Thanks for the warm welcome back. Excited to dive back in. Get excited for more zany Qs.

12 PAX greeted the morning at the soft launch of our new AO The Trident. The morning was warm and humid so we got down to business right away.

PAX: Off Shore, Black Lung, Joey Freshwater, Razorback, Redskull, Yard Sale, Ludwig van Oshkosh, Toga, Umbrella, Old hickory, and the featured return of Pop-a-Lock.

Q: Boy Band

We started from the south parking lot behind the AIG building and mosey’d around the south garage and back to pick up any stragglers.  Circle up for WOR.

WOR: SSH, Squats, Good Mornings, Willie Mays, Baby Arm circles (forwards/backwards), Overhead claps.

Thang:

We mosey’d to the bottom floor of the southern parking garage for the start of the workout which occurred as follows:

10x Merkins -> Sprint the up ramp; 10x Squats -> Mosey to next ramp; rinse and repeat until we reached the top.

The descent was as follows: 10x headbangers -> reverse mosey the ramp; 10x 4 ct flutter kicks -> mosey to the next ramp; rinse and repeat until in the basement.

We then moved to the side wall of the 1st floor of the garage for the next part of the workout: 5x Pull-ups, 5x Merkins; rinse and repeat x4.

Next it was on to the short wall for: 10x Box jumps, 10x Dips; rinse n’ repeat x4

Indian run back to the start. Time for some burpee suicides. Using the parking planters as our stops, it was 5 laps out with 5 burpees on each return to the baseline for a total of 25 burpees.

Following the suicides was a series of partner work at the wall. One partner was doing a static exercise and one doing a dynamic exercise, then flapjack as follows:

Wall sits/Lt. Dans x10; Wall Planks/Merkins x20, Overextended Plank/Supermans x10; Rinse and repeat x1

Mary: Flutter Kicks x30, Homer-to-Marge until time

Moleskin:  This was a great start to the new workout site. It was awesome to have so many PAX out for the dry run and I look forward to seeing you out there in the future.  100% attendance for coffeeteria made for a great discussion of future workout options. Next week will feature the prodigal son Pop-A-Lock’s return to dominance as he takes the Q.

Lastly, if you haven’t seen Joey Freshwater’s pimped out mini-van, you should. The LED lights and windshield tassels are amazing.

9 PAX got better today under perfect conditions at The Racetrack for a sequel to yesterday’s Convergence 9/11 workout.

PAX: T-Cell, CAPSLOCK, Joey Freshwater, Boone’s Farm, Razorback, Toga, Life Champ, Numbtucks, Umbrella (QIC)

Quick disclaimer followed by 10 burpees to get the blood pumping. Mosey up hill through parking garage for WOR:

15 x SSH
10 x Good Morning
10 x WMH
10 x Cotton Pickers
10 x LBAC Forward
10 x O/H Press
10 x LBAC Reverse
10 x Tempo Merkin
10 x Squat

THANG:

11’s:
Bottom start position was side of Holler & Dash where we performed:
Burpee Box Jump/Step Up x 1
Run up all flights of stairs to Maryland Way
10 x Atomic Merkin
RNR through the 11’s
PAX grinded through the stairs w/o much mumble chatter. For those that joined the Convergence yesterday, this was all too familiar. LBC’s and Plank for the Six.
Mosey back to starting parking lot for:

Burpee Jack Webb w/Overhead Press in place of Mary.

Time

BH/COT:

Reminded of Trident soft launch, Friendly Friday, Four Year Anny & Grow School, and 9/30 Golf Scramble.

CCR provided great reminder last week of Concentrica and importance of focusing on those relationships most important in the proper order. QIC followed up on those good words with thoughts from the book The Butterfly Effect. Every interaction we have each day leaves an impact; either positive or negative; either reflecting God’s love and mercy or the opposite. The challenge posed to the PAX today was to be mindful of each interaction we have today and the rest of the week, whether brief or over a long conversation, that it will leave an impact that is far greater than we will realize at the moment.

God Bless,

Umbrella

Conditions: Perfect- 58*

PAX: GreaseTrap, Offshore, Tortoise, Floppy Disk, Calf Killer, D’mish O Nuts, Vegemite, Backlash, FTTAL, Dr. Smartt, Bagger Vance, Razorback, CCR, Yardsale, Boone’s Farm, Umbrella, Tool Time, BigStick, White Russian, MP, Cowboy, Black Widow, Tiny Dancer, Right Said, Olan Mills, Bicentennial Man, Hot N Ready, Cold Call, Princess Aurora, Lumberg, BigBang (QIC), Funyuns (QIC)

32 PAX converged at Stairway to Heaven to honor the fallen and survivors of 9/11. 5 Ruckers started at 4:45, then joined the other PAX at 5:15. The mumble chatter was great before the start. FTTAL was living up to his name as he was giving YHC a hard time about my South GA accent. YHC believes he’s just jealous of the charming southern accent. We stated things a little differently because of time restrictions and we knew many PAX would have to prevac before the 6:30 stop time.

5:15- PAX circled around Old Glory for the Disclaimer then recited the Pledge of Allegiance led by BigBang. YHC then gave a few words of remembrance and encouragement before leading the PAX in prayer. BigBang explained the Thang, then the PAX hit the stairs.

The Thang: 110 Flights of Stairs with Burpees

9 burpees at the top followed by 11 burpees at the bottom

RnR x 10 = 110 Flights

NM: We gathered today to remember the 2,977 men and women who lost their lives on September 11, 2001. We also remember the thousands of people involved with the cleanup after the attacks who have lost their lives as a result of sickness/cancer from the asbestos and other carcinogens in the rubble. We remember the thousands of soldiers who have lost their lives in the wars as a result of the attacks. We honor the many families who were and continue to be directly impacted by the many lives lost. We honor the many men and women who suffered life altering injuries on that day and in the ensuing wars. We honor the many men and women who continue to fight, to protect, to keep us safe on a daily basis.
Today, our workout was just a small token to help us remember and honor those men and women. We need to strive to remember and honor them each day. We do this by living the best life that we possibly can each day. Enjoy our families, our friends, our coworkers, our community each day! Serve others each day! Serve God each day! Today, choose to love God and love others!
We are also reminded to be alert. Keep our eyes and ears open as we strive to protect our families and neighbors. This is most important as we fight the spiritual battle against Satan and his angels.

“Be sober, be watchful: your adversary the devil, as a roaring lion, walketh about, seeking whom he may devour:”
‭‭1 Peter‬ ‭5:8‬ ‭ASV‬‬

“Finally, be strong in the Lord, and in the strength of his might. Put on the whole armor of God, that ye may be able to stand against the wiles of the devil. For our wrestling is not against flesh and blood, but against the principalities, against the powers, against the world-rulers of this darkness, against the spiritual hosts of wickedness in the heavenly places. Wherefore take up the whole armor of God, that ye may be able to withstand in the evil day, and, having done all, to stand.”
‭‭Ephesians‬ ‭6:10-13‬

Remember, honor, serve, watch, protect, enjoy, love, attack each day!

Aye,
Funyuns