WARMUP: SSH, Moroccan Night Club, Cherry Pickers, Hillbilly Walkers
THE THANG: Mosey, Dora with Merkins, LBC, Carolina Dry Dock, Dora with Freddie Mercury, Burpees, Lunges, Nur, Mosey
MARY: 5 minutes of various
ANNOUNCEMENTS:
COT:
WARMUP: Circled up and stretched ‘em out while one Pax ran circles around three times
THE THANG: At the center of WEP after pairing up one partner jogged off and after a five count the other partner ran to catch up. Repeated this a few times.
Headed to the hill for a few rounds of Indian Bear Crawl with partners.
Then to playground where partner stayed home and did random exercises while partner ran the perimeter of the playground.
Went back to hill to enjoy more shenanigans and finished at COT. All thoroughly enjoyed.
MARY: Three minutes of Mary and Spike enjoyed having a turn.
ANNOUNCEMENTS: The Barry, Blood drive
COT: Yes
WARMUP: Run
THE THANG: Run Whitehall route, OG direction
MARY:
ANNOUNCEMENTS: Massey blood drive this weekend! Barry, read your newsletter
COT:
WARMUP:
Slow mosey
Lunge walk
Mosey
Fruit pickers
Imperial walkers
Low squat
Merkins
Slow mosey
Hillbilly walkers
Moracan night clubs
Slow mosey
3 rounds of Swing crunches and pull ups
THE THANG:
Accumulating ladder with bear crawl or lunge across turf between sets of exercises
1 merkin- 12 total
2 big boys – 22 total
3 SSH – 30 total
4 flutters – 36 total
5 burpees – 40 total
6 leg lifts – 42 total
7 sumo squats – 42 total
8 American hammers – 40 total
9 monkey humpers – 36 total
10 mountain climbers – 30 total
11 donkey kicks – 22 total
12 ski abs – 12 total
MARY: no time
ANNOUNCEMENTS:
The Barry 7/22 7pm
Trash pick up
Blood drive
Christmas party
COT:
Temptation is real and used often since the beginning
As men we are made to make the tough decisions and hold the line and choose wisely when faced with temptation
Look to Sky Q and Concentrica and don’t do things impulsively :clap: :bacon: :fire: :point_up_2:
WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey
THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax)
Cone work – Four Corners with 2 exercises at each corner- completed in Cadence.
Closed out with some Step ups,Dips, and Merkins.
MARY: 4 mins of Mary
ANNOUNCEMENTS: the Barry, Adopt a Highway, Blood Drive, Newsletter
COT: Prayers for Texas, Family transition, Health and Marital prayer.
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