Tag: Fridge

Chain Gang and Playing Cards

Leave a comment

15 PAX posted, did their time, and got released from the sandbag chain gang workout

PAX: Baymax, Inspector, Garden State, Turnpike, Granola, Sunspot, Big Blue, Herbie, Square, The Mule, Fridge, Patches, 10AC, Magneto and Eagle(Q)

Warm-Up:
Various Streches
Arm Circles – Front – 15 IC
Arm Circles – Back – 15 IC
The Motivator

The Thang:
Half the PAX Split up and did the F3 Deck of Cards focusing on Proper Cadence Sequence. Man, why do Aces seem to always appear quicker in a workout deck then in a game of cards?

While half the PAX were playing with cards, the other half of the PAX walked the carabiner linked 40 pound, 50 pound, 50 pound, and 40-pound sandbags around the 1/2 mile loop of the park. We farmer carried, overhead carried, lunge walked and farmer carried our weighted coupon around the park.

The PAX did a switcheroo and repeated the process.

The PAX got back together and continued playing cards. Four PAX were pulled out and the sandbags were unlinked. The Four PAX each grabbed a sandbag, did a sandbag clean and press, then chucked their sandbag. Repeat for 100 yards and shoulder carried their sandbag to the start point. Continue playing cards and while everyone took their turn on the sandbag 100-yard fun.

Mary:
Duck Jousting – Fridge is still the champ!

MOLESKIN:
Great effort today guys! Time to sign-up for the next GROWRUCK!

TClap |
2

Team Assessment

Leave a comment

05.11.2019

9 PAX showed up for some very fair Team Assessment themed eggs-ercize.

Q: Tattoo

Warm Up:
SSH x 10 IC
Toy Soldiers x 10 IC
Windmills x 10 IC
Merkins x 10 IC
Mountain Climbers x 10 IC
8 Count Squats x 10 IC

Mosey to get cinder blocks.
Overhead carry w/ cinder blocks 400 m
Derkins x 10 IC
Walk w/ cinder blocks 400 m
Derkins x 10 IC

*not pictured – cinder blocks

The Thang:
Split into 2 teams.

Each team had 3 bowling balls, 4 cinderblocks, and 1 60 lbs sandbag.

The goal: be the first team to transport all objects 100m to the opposite end of the field.

Rounds 1 + 2: Run
Round 3: Crab Walk
Round 4: Low Crawl

It pays to be a winner.
Loser’s penalty = 10 burpees.
Winners plank while they watch.


The catch: every PAX had to carry an egg the entire time. If your egg broke, 20 extra burpees for everyone.

4 eggs broke.
Each PAX ended up doing 100 burpees.

Way to go to all the PAX. Don’t be surprised when you wake up tomorrow feeling sore in muscles you never knew you had.

#PaRising

TClap |
1

Drainage Bowl Bowling

Leave a comment

03.16.2019

11 PAX showed up on a blustery day to celebrate Tatoo’s #maniversary with a game of bowling.

Everyone pushed hard, no one got struck by the bowling ball, and we witnessed Fridge and Turnpike wrestling.

PAX: Sunspot, Eagle, 10AC, Marvel, Spuds, Square, Fridge, Turnpike, HK aka Hershey Kiss, #FNG Blockbuster, Tattoo (Q)

Warm up:
SSH – 20 IC
Toy Soldiers – 10 IC
Arm circles – 20 IC forward, 20 IC backward
Windmills 10 IC

Mosey to get bowling balls
Mosey to the drainage bowl

The Thang:
Partner up //
Roll bowling ball down hill and carry back up w/ Merkin ladder, 1-20 (210 total, each PAX)
*partner holds Al Gore or does squats while waiting

1 each of the following up the hill:
Crab walk
Bear crawl
Reverse bear crawl
Reverse crab walk

Back with partner //
Roll bowling ball down hill and carry back up w/ WW2 ladder, 10-20 evens (90 total, each PAX)
*partner does flutter kicks while waiting

COT:
Thoughts and prayers for Inspector’s wife, Fridge’s cousin’s family, 10AC’s church, Eagle and Sunspot at Growruck next weekend

TClap |
2

Dance to the Music

Leave a comment

16 PAX showed up for some musical challenge!

PAX: Wheels, Quigley, Excel, Skater, Eagle, Flintstone, Inspector, Fridge, GardenState, Marvel, Feeny(FNG), Tattoo, 10AC, Bam-Bam, Sunspot, Square(Q)

Warm-Up:
Mozy around the park
Motivator 10-1
Arm circle (IC) X 10
Reverse arm circle (IC) X 10

WO:
Frisbee toss x 16
Cha cha slide plank routine 
Lunge (IC) x 25
Wall squats (time length varied determine by Q) x 2

Mary:
Leg lever with “Bring Sally Up” music
Side planks (IC) x 10
Opposite side planks (IC) x 10
LBC (IC) x 10
Finished with 4 rounds of Duck Jousting.  The winner (Tattoo) chose the winning WO – Burpees x 20

Great job fellas pushing through!

TClap |
1

Death Wish

Leave a comment

6/23/2018

Without knowing what the weather was going to bring, 14 PAX posted including one FNG! Way to post Excel and Snare! Hitting it with a workout before heading out for vacation! Thanks Jeannine Perry for the motivation!

 

QIC: Eagle

AO: Rapho Township Community Park

PAX: Inspector, Squared, Snare, 10AC, Marvel, Flintstone, Fridge, Skater, Sunspot (30-pound ruck), Zepp, Excel, Bourbon, HOA (FNG)

WARM UP:
Mosey
Windmills – 15 IC
Arm Circles Front – 15 IC
Arm Circles Back – 15 IC
Chinook – 15 IC
Monkey Humpers – 15 IC

THE THANG: Charles Bronson – Death Wish
50 SSH’s
Sprint 100 yards
Army crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Merkins
Sprint 100 yards
Bear crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Burpees
Sprint 100 yards
Army crawl 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 LBC’s
Sprint 100 yards
Crab walk 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

50 Jump Squats
Sprint 100 yards
Duck walk 10 yards
Mosey back to start
Plank or Al Gore for PAX to catch up

MARY:
Freddie Mercury – 25 IC
Homer to Marge
Guantanamo – 1 Round

Whoa, great workout! You guys all did awesome and killed it like Charles Bronson. Great having you join us FNG HOA. Glad you are here and looking forward to seeing you at the next workout!

 

TClap |
3