Tag: Crack

Improv Comedy workout

by Sparrow, posted in Uncategorized

Warmups
Motivator
Bat wings by ,
Mountain Man Poopers to 20
Abe Vigoda

The Thing

Circle of Block Exercises: “Go With It”

16 exercises, 16 reps each
Overhead Press
Curls
Block Burpees
Hodors
Leg over block
Jump over Block
Goblet squats
Superman on the Block
Nipple Scrapers on the Block
Kettle Bell Swings
(If you remember the other 6 block exercises, please put them in the comments below.)

Broken promises don't upset me.
I just think “Why did they believe me?”.

Merkins to the count of 10.

One person, and only one, says the number after each merkin. Count goes back to “1” if two people talk at the same time.

Heroes and Villains on Hoffa Hill

(This was ok, but not as strenuous as expected. I probably won’t do it again.)

Nipple Scrapers to 15

First Nations runs with two flags, two columns.

Circle of Trust

Bonus excercises:
10   Merkins.
“End on a Nipple Scraper” – 

9.11.20 — IPC week 3 EC Recovery Yoga

by f3captcrunch, posted in Uncategorized

After a long week of solid posts and getting after coupons, squats, and general exertion, YHC invited and guilted various PAX down to the AO for some active recovery. The recipe was the same (see previous lists), but except for myself and Big Mac the players were all different! 6 PAX (Gummi Bear, Crack, Big Mac, SAGA, Tortuga, Captain Crunch) posted for the typical jog and some good time stretching out.

Nicely cool but no breeze. The clouds gave us a slight misting at the end as we wound down, which was well timed as a soft closing to our week. The feeling after was very chill and loose among all the PAX (check the Name-o-rama vid!).

COR/NOR/COT: Prayers for flexibility and grace with others and sustainable effort through the weeks — against injury and over extending — for the wisdom to know when to rest and to abide

9.3.20 — The Good Form Q

by f3captcrunch, posted in Uncategorized

The PAX (Big Mac, Wet Burrito, SAGA, DaVinci, Archive, HotBox, Crack, Crash, Shiplap, Bloomer, Panhandle, Banks, C3PO, Tortuga, Gummi Bear, Captain Crunch) met in the Gloom on with a chill in the air. The Q had just finished re-watching our performance on IronPAX and felt it was time for a word of exhortation and a chance to practice on what he preached.

Warm-O-Rama

  • Imperial Walkers
  • Arm Circles / Seal Claps / Raise the Roof

(a long-winded speech on the evils of Bad Form and the virtues of a different path)

  • Jog to North baseball/soccer field

The PAX broke into two teams and were charged with calling out bad form in the other team as we did reps to failure. Subsequently, very good form was used by all and no penalties were awarded.

Form Fight! (Team Call Out x3 Penalty: Each member does 5 Burpees)

  • Slow Ranger Merkins – To Failure without breaking form
  • Slow Deep Squats – To Failure without breaking form (or most still standing after 2 min)
  • Plank – To Failure without breaking form

No Mercy Mile (as per usual we only had time for 400m)

  • Bear Crawl (100yd)
  • Jog (100yd, 25 Merkins at half-way) (Individual call-out penalty +5 reps)
  • Lunge (100yd) (Individual call-out penalty: go back three stones)
  • Jog (100yd, 25 Squats at half-way) (Individual call-out penalty +5 reps)

Not Enough Mary

  • T-Plank (on elbow) hip-dips
  • Flutters IC x 25 (Straight. Legs. Pointed. Toes.) no time for more… 😥

(jog back to flag)

COR / NOR / COT: For the integrity to watch our form in all aspects of life and choose to do things the right way no matter how hard — the courage to lovingly call a brother out and encourage good form.