Bear crawl “uncle”to museum
pax waiting do Mary
Children’s museum partner up runner is timer
overhead press
squats
sit-ups
Curls
step over brick
Flutter kicks with brick
Tricep extension
Broad jumps over brick
Legs lifts over brick
etc
Sunday Mornings, Warpner, COT
Warm up in motion
Steps run up and down 10 times
Dirty McDeuce
Exercise and bear crawl the porch
Merkins
Big bois
Squats
Curls
Flashers
Bonnie Blair’s 2 is 1
overhead press
LBCs
Side lunges
shoulder taps 2 is 1
V ups
Lunges 2 is 1
chest press
Russian twist 2 is 1
Squat kick
Sunday Mornings
Warmup:
Lap around the Sculpture
SSH (Side Straddle Hops) x 20
Slow Abe Vigoda x 11
Grass Grabbers x 10
Side Steps
Arm Circles (Forward) x 10
Arm Circles (Reverse) x 10
Seal Claps x 10
Moroccan Night Clubs x 10
Main Workout (30-second sets, 4 rounds):
Round 1: Curls, Dips, Y’s, Farmer’s Carry
Round 2: WW3 Sit-Ups, Rows, Burpees (with block), Gas Pumpers
Round 3: Man Maker Merkins, Reverse Snow Angels, Skull Crushers, Heavy Squats
Quick Round:
Rotator Cuff Exercises
Side Planks (both sides)
Heavy Freddy Mercury’s
COT:
Countarama
Namarama
Announcements
Intentions
Prayer
Showed up a few minutes early to get set up with all the toys.
Flag planted, disclaimer given, 9 pax faced the bacon to warmup.
Pax choice:
Stations: Jump rope, 60 lb sandbag squats, 50 lb sandbag rows, kettle bell swings, burpees, and 4 pax on the big rope at all times. Timer was 4 pax run with rope 25 yards do 5 squats and run back. If rope touches the deck it’s a penalty. Complete one rotation.
Deck of F3 cards: everyone gets a draw
Wildcard: 3 minutes of Embrace the Suck.
Frisbee throw to the back of the museum, burpees for drops.
3 x Sunday Mornings
CoT
Great way to kick off the week!
SYITG
Back Blast written on behalf of Wapner.
This Sunday morning meant a triple respect threat at the Renaissance.
Disclaimer given then face the bacon for a warmup.
Time to get down to business. Da Thang:
There are 8 benches each side of Lelong Drive for total of 16.
Round one: 3 burpees at each bench
Round two: 5 ‘mercans at each bench
Finish with 2 burpees and 20 ‘mercans to make nice round number of 50 burpees and 100 ‘mercans.
At fountain:
5 rounds of the following:
5 dips and 20 jump squats
Mosey to back of museum.
Someone grabbed the frisbee
8 count body builders IC x 10
Sunday Mornings x 3
Mosey back to fountain
Penalty ‘mercans for dropped frisbee
Back at fountain:
Step ups x 20
Finish with Mary and Plank
CoT
NMM
Anyone thinking a Triple Respect Q was gonna be easy was having mid post regrets but post beat down exhortations!
Coffeteria followed where the comfortable weather brought by a rare early September front was enjoyed
SYITG
Warm-Up (In Cadence, IC):
• Grass Grabbers x 10
• Abe Vigoda x 10
• Imperial Walkers x 15
• SSH x 56
• Arm Circles x 15
Deep Sea Diver:
• Start at the top of NOMA
• Perform 10 Shoulder Taps on the top step, then descend one step and reduce the count by one with each step
• Completed one extra round to total 56
Crab Walk:
• Around the NOMA fountain
Frisbee Run to the Singing Oak:
• Used one regular frisbee and three puck-sized disks
• No running when you held a frisbee. Any drop resulted in 2 burpees (adjusted to 1 burpee due to frequent drops)
Motivator at the Singing Oak:
• Begin with 10 deconstructed SSH
• Count down in unison from 10 to 1, and repeat 1 twice for a total of 56
Return to NOMA:
• Used frisbees, no burpees for drops
The Wapner:
• 3 rounds of 8-Count Body Builders IC
• This was my first time leading the legendary Wapner
3 Sunday Mornings
COT – Prayer for Frac’s mom and all moms.
HIMs posted to the Renni to kick the week off right. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Xanadu was on tap with burpees closing it out
Thang One – 11s
Step ups at the fountain and burpees at top of NOMA steps
Thang Two
Cards with exercises for suits. Lasted for about 5 cards…..boring
Thang Three
Each pax picks an exercise. Call it in cadence while one pax dribbles bball as the timer between cones
Thang four
Frisbee run around NOMA. Total disaster but lots of drops for burpees
Finish with Sunday Mornings
Back to the Flag for COT
NMM
YHC signed up to Q late Saturday and planned on using the field but grass was way too high. Even knee high at the singing oak
Still came up with good stuff on the fly
Step up, Sign Up, and Lead! We have an incredibly supportive group of men!
SYITG
The temperature on the dashboard said 80 degrees as I pulled up to Swolefest today. I’m going to take the car in later today to have that checked out.
Warmarama started with a mosey over to the Foundry.
SSH x 15
Grass Grabbers x 10
Windmills x 10
Mountain Climbers x 10
Shoulder Taps x 10
Arm Circles F & B x 10
Overhead Claps x 10
Pull Ups x 5
Dips x 20
LBCs x 30
Mosey Back to Children’s Museum
The Thang was timed by a PAX member thrusting a 50lb slam ball across the Children’s Museum walkway, while everyone else:
Bench
Skull Crusher
Curls
Squats with Cinder Block
Cinder Block Burpees
American Hammer w/Cindy
Rows
Cinder Block Swing
Heavy Freddie
Heavy Step Ups
Finished up at 6:15.
COT: Count-A-Rama, Name-A-Rama, announcements and prayers.
7 HIMs posted to the Renni to see what YHC had in store. Shovel flag planted, brief disclaimer given and the warmup facing the bacon began where Star Wars references were in full force. #IYKYK
Thang One – Stations
LBCs
Jump rope
Sweetness toss
Big boi sit-ups
Kettlebell swings
Freddie Mercs
Burpees x 12 timer
Thang Two
Frisbee run around NOMA. Last man to front with frisbee then throw to last man. A drop is a roll of the beat down die.
Pax getting too good at frisbee. Only one drop, so next round is 3 passes per run to front. The mere thought of such a feat brought severe anxiety to the pax and there were many drops, hence several rolls and several sets of exercises.
Final Thang
Back of NOMA for the Wapner!
8 count Body Builders x 10
30 second rest
8 count Body Builders x 10
2 pax given the opportunity to forgo final round if they catch and throw frisbee 15 yards.
8 count body builders x 10
Finish with Sunday Mornings
Back to the Flag for COT
NMM
YHC signed up to Q late Saturday and had no idea what to do. Leading is never easy but it’s always rewarding.
Step up, Sign Up, and Lead! We have an incredibly supportive group of men!
It’s hot and humid, so stay hydrated!
SYITG
10 at the Renaissance to start the week off right. After a brief disclaimer and some tunes blaring, pax faced the bacon for a warmup with the regular stuff.
Mosey to check out the wildflowers and get some 8 count body builders in.
Mosey to the closet art to ensure we keep our “cultcha” front and center, and got some 8 count body builders in.
Stations with partners
15 burpees (timer)
Freddie Mercury’s
Big Boi sit-ups
‘Mericans
V-ups
Split up for lunge walk/bear crawl around NOMA, at least one pax always bear crawling. All others lunge. Since it pays to be a winner, all enjoyed 8 count body builders to finish.
11s
Burpees at the top of the steps
Step ups (2 is 1) at the fountain
Finish off with Sunday Mornings
COT
NMM
It was hot. It was humid. We still managed to knock out 100 burpees.
SYITG
