WARMUP: 20 SSH, 10 Imperial Walkers, 10 Morrocan Nightclubs
THE THANG:
Round 1:
5 Man Makers
15 Flutters
15 Skull Crushers
15 Swings
15 Curls
20 Bent Rows
20 Lunges
20 Chest Press
20 Squats
25 Overhead Press
Run 50 yards & back
Round 2:
Rinse & Repeat but drop last exercise
MARY: none
ANNOUNCEMENTS: Sweaty Barry, Pints & Padres
COT:
Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did.
No warmup, just mosey to the crosswalk in the drop-off line under ruck
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
Ruck the big loop
– 40 Squats
– 40 Calf Raises
– 40 Flutters with a Press
Ruck the big loop
– 30 Squats
– 30 Calf Raises
– 30 Flutters with a Press
– 1 Minute Plank
Ruck the big loop
– 20 Squats
– 20 Calf Raises
– 20 Flutters with a Press
– 1.5 Minute Plank
Ruck the big loop
– 10 Squats
– 10 Calf Raises
– 10 Flutters with a Press
– 2 Minute Plank
– 30 yard Bear Crawl
– Lunge Walk Back
– 15 OH Press (IC)
– 10 Curls (IC)
– 10 American Hammers (IC)
– 10 Ruck Presses (IC)
NMM
Training in less than optimal conditions builds resiliency and prepares you for sub-optimal situations in the future. Sure this workout would have been more palatable in the Spring, but we did what had to be done in the conditions that we had, and we’re all better because of it. I’m sure there’s a life lesson in there.
Thanks for the opportunity this morning. I hope this is the hardest thing you do all day.
-IJ
Been a while since Q’ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas…
WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up around Walmart.
THE THANG:
Head towards Gardenia hill in Baxter ~1.5miles…
Monkey humpers on 160 until a couple cars passed… maybe 20 IC
Every quarter mile stop for IC exercises that stacked….
merkins then add LBCs then add LSS then add SSH
At bottom of Gardenia come up with a lot of bad ideas….
all you got to the top then struggle through some IC SSH for the 6
Mosey to bottom
Nur back up to first light pole then IC SSH for 6
Bear crawl to next light pole then IC MNC for 6
All you got to the top then IC SSH for the 6
Return to COT with stops every quarter mile for stacked IC exercise
SSH then add LSS then add LBCs then add Merkins
MARY: IC IWs, IC Freddie’s, IC AHs
ANNOUNCEMENTS: Schweaty Barry 7PM July 22
COT: Yup
Bad things happen all the time – keep a positive attitude always and those around you will be better off
<@UST30T7FF> and <@U01JUGK82TY> were Co-Q’s for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs.
WARMUP: Warmup-y things.
THE THANG: Ruby’s 1/2:
Mosey to the playground for a all arms DORA. MOT is bear crawl 20 yards out and crawl bear 20 yards back to the playground, Exercises & Reps: At the swing set put your feet in the swing to get into a position to perform derkins, bring your knees to your chest while in plank position and then extend, then complete 1 derkin, that is 1 rep, partners complete 50reps, then 75 reps of a Merkin/ParkerPeter combo exercise, and then 100 reps of a WideArmMerkin/ShoulderTaps combo exercise. ARMS WERE BE SMOKED!!!
Splinter’s 1/2:
Indian Run 1 lap around WEP. Unfortunatly, becase Ruby killed us in the 1st half, we lost 60% of the PAX on the lap. Then we regrouped for some step-ups on the park benches, some calf raises then ran over to the hill. We lined up and raced up the hill not knowing what was going to be required of the winner and losers. Since there were 10 of us (to start) 1st Place did 1 more run up the hill and 100 squats, 2nd place 2 more runs up the hill and 90 squats, and so on. Second go round was 1st Place, 1 run up the hill and 100 lunges, 2nd place 2 more runs up the hill and 90 lunges and so on.
<@U035XDY7ABC> started talking to a guy at the top of the hill. He ended up EH’ing him on the spot to finish the last set and Mary. Welcome The Apostle.
MARY: 4 minutes of Mary
ANNOUNCEMENTS: The Sweaty Barry, Blood drive, Read Your Newsletter
COT: Welcome The Apostle
WARMUP: none
THE THANG: Run trails or Run Road
MARY: Nah
ANNOUNCEMENTS: Yep
COT: Amazingly proficient
WARMUP:
Slow mosey
Windmills
Fruit pickers
Slow squats
Merkins
THE THANG:
Mosey to wall
Dips
Step ups
Mosey to lower lot:
1. Kettlebell swings
2. Goblet Squats
3. Kettlebell overhead Push Press (Alternate arms each round)
4. Kettlebell bent Rows (Alternating or double-arm)
5. Kettlebell Deadlifts
6. Kettlebell Clean to squat
7. Kettlebell American Hammers
8. Kettlebell Curls
Mosey to wall and partner up
Dips/bearcrawl
Step ups/ Lunge
Overhead Presses/Crawl bear
MARY:
Kettlebell flutters
American hammers
Superman’s for 90 seconds
ANNOUNCEMENTS:
The Barry 7/22 7pm
COT:
The 1% collectively makes all
Of us men better
#KeepPosting
WARMUP:
THE THANG:
Ruck Shuffled 1 min on and 1 minute off the full workout.
We made our way to Mr. Putty’s for a windmill and stretched. From there, we shuffled to the back road to GHMS, and at each light pole, we did 3 merkins and 3 squats in a back-and-forth sequence of out 2 poles and back 1 pole, working our way down to the bottom of the hill. Ruck on the whole time.
At the bottom of the hill, each pax selected a large rock, we did one overhead press and pass the rock to the right for a full minute, then rinsed and repeated to the left for a full minute.
We then shuffled to the benches at the school and did 3 sets of ARAP dips for 30 each, with ruck on.
We then shuffled to the light poles in front of the school and did 5 flutter press and 5 OHP while suitcase carrying the ruck from pole to pole. The sequence was out two poles and back one pole until we made our way to the end of all the light poles.
We then shuffled to the bottom of the hill at the school entrance. Did 10 slick burpees and ruck shuffles back to COT.
MARY: No time
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:
WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga
THE THANG:
DORA – 100 merks, 200 big boy, 300 squats
CIRCUIT – 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat
MARY: yes
ANNOUNCEMENTS: sweaty Barry, f3 dads, east side lunch and diner events, blood drive
COT:
7 ruckers and 3 runners this morning thru Baxter. All enjoyed immensely. Thank you for your attention to this matter. RPJ Assassin
Please sign up for lawn care (link in the newsletter)
Trash pickup fellowship is Sat July 26. (See newsletter)