Hokie, FCOJ, Blowout, Doc Ock, Gabrielle, King Kong, Almonaster, Sub- Prime
Warm up – motivators
Arm circles
Echo stretch
Ankle rolls
Legs to chest
Self love
4 @ 7 – Heisenberg’s – small lap
4 @ 14 – 4 count merkins – small lap
4 @ 21 – plank jacks – small lap
4 @ 28 – Shoulder Taps – small lap
AND BACK DOWN
11’s – diamond merkins & flutter kicks
Teams –
small lap with weight
Peter Parker’s
T-merkins
Mountain climbers
11’s
Real seal burpees
Bobby Hurley’s
14 Pax made a choice to take the DRP on their journey to get right and posted to The Mothership to see what YHC had on the beat down menu. With a shovel flag planted, disclaimer was given, then:
Mosey over to the Great Lawn and circle up on the grass for a warmup:
SSH IC x 31
Abe Vigodas x 10
Grass Grabbers x 10
Bat wings AC, SC, OH, MNC, Chinooks
Self love x 10
Cones were already set up like a basketball court for the first item on the menu:
Bear crawl burpee suicides
Bear crawl from baseline to quarter line, 5 burpees and bear crawl back.
Bear crawl from baseline to half court, 5 burpees and bear crawl back.
Bear crawl from baseline to three quarters line, 5 burpees and bear crawl back.
Bear crawl full court, 5 burpees and bear crawl back.
Next up, Embrace the Suck
Circle up and do the following AMRAP for 3 minutes:
Jump squat x 7
Merkin x 7
LBC x 7
Four corners:
Corner 1 – Catalina Wine Mixers IC x 10
Corner 2 – Sister Mary Katherine IC x 15
Corner 3 – 8 count Body builders IC x 12
Corner 4 – Bobby Hurleys x 20
Mosey across bridge behind Cafe Du Monde to the rarely visited area of the park.
Circle up for Merkin Wave:
All pax in plank position, first person does one merkin, then the next person to the right does a merkin, looked like a wave flowing around the circle, until we got back to the first person who then performed 2 merkins, repeated all the way up to 10.
EMOM x 5 minutes of Burpees just because!
Finish off with a little Mary.
Mosey back to flag for COT with last 2 minutes of stretching.
– YHC was happy to take the Mothership and try a couple new things.
– City Park cleanup followed with Coffeteria at Cafe Navarre
– The heat and humidity are back, drink lots of water!
SYITG
With Christmas in July as a made-up sales holiday, I went along with the theme of prime day (numbers) at Okwata. As a last minute Q, I wanted to get some vertical pulling since most of our exercises involve some sort of horizontal push (merkins, burpees, 8 count bodybuilders, etc.) Really missed the Murph training so I did something similar!
As I pulled up to the AO, I made a quick decision to bring out the kettlebells and the other PAX members provided sandbags and coupons. Sudden change to a strength workout instead of only a bodyweight workout so we can get SWOLE!
WARMUP
31 SSH, 20 Low Slow Squats, 20 Imperial Walkers, 20 Peter Parkers, and 20 Plank Jacks all in cadence.
THE THANG
3 Pull Ups, 5 Heisenbergs (Burpee with 2 merkins) and 7 goblet squats every 90 seconds for 16 rounds.
Note: I was a little ambitious with wanting to do 20 rounds but we ran out of time so we did 10 rounds with a 3 minute break followed by 6 rounds. The interval timer is a fantastic accountability tool (crowd pleaser) since it doesn’t care how tired you are!
CIRCLE OF TRUST
Countoff, Namerama and Intentions – We had eight (8) PAX members with Bleu Claws putting the EH on FNG – Smores who teaches at Mt. Carmel, 4 kids and rode his bike to the AO. Welcome A…Aron from Chattanooga, TN who comes to town every month for his job! Prayers for healing for friends and family members who are dealing with addiction, cancer and depression. Thanks for the opportunity to lead!
10 packs showed up on Friday to pay respect to America the 141 the 156 and the 256
Mosey from the flag to the rock pile and then lineup on the football field in the end zone on a sideline
21 side straddle hops and 10 Burpee‘s with a double Merkin
400 m run and 30 side straddle hops
10 tricep extensions and 10 Burpee’s with double Merkins.
Lunge walk all the way across the end zone from one side line to the other.
20 merkins and 10 Burpee’s with double Merkins.
bear crawl from the side line all the way across the end zone back to the starting sign line.
400 m run and 30 more side straddle hops
30 shoulder presses and 10 Burpee’s with double Merkins.
Lunge walk back across the end zone.
40 squats and 10 Burpee‘s with double Merkins.
Bear crawl back across the Endzone.
400 m run and 30 side straddle hops.
50 chest presses and 10 Burpee‘s with double Merkins.
Lunge cross back across the Endzone to the other side line.
60 shoulder taps and 10 Burpees with double merkins
Bear crawl back across the end zone.
Finished with 400 m run and 30 more side straddle hops.
That is a total of 141 side straddle hops and a 1 mile run along with 70 Burpees with Double and Merkins for those doing the ISI challenge
17.76 with 3 Pax at Baba WaWa with Rucks… 17 lunges (2 is 1) then 10 Heisenberg (Scott Landry) Seal Burpess…rinse and repeat 3 more times…
Repeat 4 more times with 9 double merkin burpees instead of 10…
so 136 Lunges with Rucks (2 is 1) in 8 increments of 17 with 76 Double merkin burpees for ISI
Finish with Ruck to Treasure Chest casino and back
82° with a gentle humid breeze greeted 4 of us on the Lakefront at The Joy at the View to celebrate Logo joining Club RESPECT
After a little mosey up and over the levee to the track we did a little warmer.
We then returned to the street where we did 50 chest presses. Double time up to the top of the levee with our coupons where we did 50 squats with our coupons. Farmers carry our coupons back down to the street where we did 40 chest presses.
Double time back to the top of the levee where we stood on our six cinderblocks for 50 squats. Farmers carry back down to the street where we did 30 chest presses.
Double time back to the top of the levee where we did 50 big boy sit ups. Farmers carry back down to the street. 20 chest presses. Double time back to the top of the levee. On our last time on the levee we did squats again and on the last squad we held for Logo to do a 50 Count 😜.
We returned to the street to do 50 more chest presses in a slow four count. We’ve been closed out with a little Mary
F3 and FiA Mixed Beatdown!
PAX:
–
Start at Flag.
Mosey to the field across Magazine St. (Moana’s Island).
Warmup:
SSH – 20 IC
Arm Circles -10 IC
Reverse Arm Circles – 10 IC
Imperial Walkers – 10 IC
The Morpheus – 10 IC
Grass Grabbers – 10 IC
Windmills – 10 IC
Mountain Climbers – 10 IC
The Thang:
Partner up with a person from the opposite group (F3 and FiA).
Dora to the marker and back.
100 – Shoulder taps (1is1)
200 – LBC’s
200 – Squats
Burpees – 10 OYO
Switch to FiA for the remainder of Beatdown.
Tabata / HIIT style:
2 rounds of each working 45 seconds with 15 seconds rest:
1) Plank jack w/ crunch.
2) Prisoner get up w/ jump.
3) Sit up to Get up.
4) Suicide Push Ups (Catalina Wine Mixers).
5) Froggers.
Mary
Flutter Kicks – 10 IC
Freddie Mercury’s – 10 IC
Russian Twists (Douilles) – 10 IC
Back to Flag
Birthdays
Anniversaries
Announcements
Intentions
Prayer
“Coffee”
Thanks for the opportunity to Lead!
Short detour as I got lost on my way to The View (but at least now I know how to get to Westward Ho for a future visit). But fortunately, I’d left my house early enough just to cover that possibility. At 5:29, YHC and the Old View Reliables (and yes, I mean Old) started off in the humid gloom (though I will say – the weather on the other side of the levee was delightful!)
Grab a cinderblock and rifle carry to the top of the levee, our home for the next 45 minutes.
Warmup with some stretching, SSH, IW, etc… Then lets get started
6/21 – Happy June 21st. 6 Burpee variants at top of the levee, then carry the coupon down to the bottom for 21 reps. 3 rounds, each with 3 sets. Burpees/Curls, 8-Counts/Rows and ManMakers/Chest Presses.
Partner up: 1 pax take the 2 cinder blocks for a farmer carry down the levee and back up, while the partner does burpees. Repeat x3.
Now for something new: YHC has been seeing PT for hip problem. Apparently, YHC has the worlds weakest right Gluteus Medius. That’s led to lots of homework for YHC with Gluteus Activationus. Lets try it out with some PAX.
Bridges: Heels only (toes let the Quads do some of the work). Shake your hammies to make sure they lose (don’t want them doing the work). PINCH those Glutes. That’s it. Hold it. Hold it. ACTIVATING GLUTES. Then rest. Then Up again. Repeat x8 – each hold for around 10 seconds. Then with the glutes sufficiently activated, lets try some sllllooooow squat, holding at the the bottom. AND FOCUS ON FORM. Sit, don’t lean. Hold the core tight. Let the glutes do the work. Then lets do a lunge walk for a bit. Then some more squats. Don’t know about the other PAX, but my butt muscles were feeling it. (and on the positive side – hip pain has decreased greatly in the 4 weeks that I’ve been doing this…)
Rifle carry coupons back down, and circle up for a final round of LBCs at the flag.
Count-off/name-o-rama for 4 geriatric PAX (Hate for the youngster of the group, Frac, at a child-like 51…). Prayers – especially for my Mom who is still trying to adjust to life on her own. Father’s Day was a tough day for her yesterday. Thanks for the kind words, guys!
7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:
Mosey over the levee and circle up on the grass for a warmup:
SSH IC x 31
IW x 15
Grass Grabbers x 12
AC fwd and back x 10 each
Self love x 10
Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.
Ring of Fire 1
Bobby Hurleys x 10 while others hold Al Gore – twice around.
Burpees x 5 around the circle x 2
Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.
Ring of Fire 2
Squats x 10 while others complete monkey humpers AMRAP
Catalina wine mixers IC x 12
Back to bike path for repeat of last sandbag run
Ring of Fire 3
With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.
Motivator – Deconstructed SSH from 10 to 1
Continue with sandbag run to starting point and return to flag.
COT
NMM
– Thanks Heisenberg for bringing Sandy to keep Sweetness company.
– Glad to have Pass Interference from F3 Alpha near Atlanta join us.
– The weather cooperated for the most part.
– Coffeteria at Cafe Navarre rocked as usual.
– The pax seemed to enjoy this unique beat down, thanks to all for posting.
SYITG
7 Pax including 1 Down Range from F3 Alpha made a choice to take the DRP on their journey to get right and posted to Babwa Wawa to see what YHC had on the beat down menu. 2 x 60 lb sandbags tagged along, but no rucks were present. With a shovel flag planted, disclaimer was given, then:
Mosey over the levee and circle up on the grass for a warmup:
SSH IC x 31
IW x 15
Grass Grabbers x 12
AC fwd and back x 10 each
Self love x 10
Single column formation, 2 last pax each grab a sandbag and run ahead on the bike path toward the pumping station. All others complete 5 burpees and sprint to catch them. Continue this until each pax carried sandbags twice.
Ring of Fire 1
Bobby Hurleys x 10 while others hold Al Gore – twice around.
Burpees x 5 around the circle x 2
Back to bike path for more sandbag fun. This time last 2 pax take sandbags and run to front of column and toss to ground. Last 2 pax pick up sandbag and run to front, so forth and so on. Continue until each pax completes twice.
Ring of Fire 2
Squats x 10 while others complete monkey humpers AMRAP
Catalina wine mixers IC x 12
Back to bike path for repeat of last sandbag run
Ring of Fire 3
With 2 sandbags in the circle, Sandy is curls x 10, Sweetness is Overhead press x 10. Hold Al Gore while waiting for sandbag. Twice around.
Motivator – Deconstructed SSH from 10 to 1
Continue with sandbag run to starting point and return to flag.
COT
NMM
– Thanks Heisenberg for bringing Sandy to keep Sweetness company.
– Glad to have Pass Interference from F3 Alpha near Atlanta join us.
– The weather cooperated for the most part.
– Coffeteria at Cafe Navarre rocked as usual.
– The pax seemed to enjoy this unique beat down, thanks to all for posting.
SYITG
