Q vs Q 2023 Finals

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WARMUP: SSH and Moroccan Night Clubs

Order:
Sally
Zalinsky
Olaf
Poppins

Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out

Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees

Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.

Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.

FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3

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Wellness Check on Mr Harris – and We Love You Cable Guy!!

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WARMUP: None other than most excellent pre-run mumblechatter and then giving the route. The former warmed us up more than the latter.

THE THANG: We ran. Some faster than others but that does not matter as long as you are there. Route was L on Munn, L on Harris, take Harris to the end, L on Massey, L on 160 then take it to COT. Extra credit – old Kingsley loop.
Without EC – around 4 miles
With EC – about 4.9
Hills are in both versions.
Mr Harris can get in your head. He is a daunting hill. Just keep after it and DFQ. Get him out of your headspace to conquer him!

MARY: My Mom’s name. Love it.

ANNOUNCEMENTS: Yes there were. READ THE NEWSLETTER!!

COT: Plenty.

Special prayers towards one of our own – Cable Guy – and his family, loved ones. Today marks the one year anniversary of the way too soon passing of his much beloved son Noah. He was a great young man in many ways. We love you CG!!!

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Vulnerable Sevens with a twist

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WARMUP:
Quick mosey, SSH, Moroccan night clubs, windmills, low slow squats, low slow merkins

THE THANG:
7 reps of the following:

Hand release merkin
Squats
4 count calf raise
Pull ups
Knee raises
Over the shoulder sandbag toss
Diamond merkins

Run down the hill to the stop sign, NUR back

We did 4 rounds of this with some life testimony in between rounds.

MARY: 3 minutes of broga

ANNOUNCEMENTS: Manion WOD

COT: 5th core principle

Tinsel OUT!

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3 is the most beautiful of numbers

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WARMUP: Mosey, karaoke left, karaoke right, toy soldiers, side straddle hops, imperial walkers, sumo squats

THE THANG:
9’s up and down the “bleachers” walls
Derkins and bomb jacks

3 rounds of S turns
Runner runs while other two do exercise
* LBCs
* Plank Jacks
* calf Raises

Mosey to front of school for Plank Walk
*3 x 5 paces to right with 5 Merkins ever 5 paces
Back to left
Mosey to stadium entrance

Run to light pole to squat
5 light poles to top of hill accumulation of squats

Run to COT
MARY:
She a sweetheart

ANNOUNCEMENTS:
Take your vitamins and say your prayers
COT:
Bird cage just heard about Ville2ville and in interested

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AKA Day 3 – Beaker 1 Year

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BUY-IN:
100 KB swings. 3 burpees every time the bell touches the ground

THE THANG:
11’s
Goblet Squats and Burpees up the dirt hill. 1 Goblet squat at the bottom, 10 burpees at the top. 2 squats, 9 burpees etc.

Head over to the hill at the entrance of the parking lot. More 11’s.
10 lat pull-over(YouTube it for demo), 1 merkin at the top of the hill.
Didn’t finish because time was up.

MARY: None
ANNOUNCEMENTS: AKA continues, Q school.
COT:

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Fill in for UHaul at Colosseum

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WARMUP:
– We warmed up with some stretching and some merkins and some mountain climbers

THE THANG:
– Run to back of school on long bus road and grab a rock at the bottom
– A lot of running back and forth and lifting rocks and such
– Then we went to the parking lot right behind the school and did a short four corners
– Ended with an AYG back to COT

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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What’s the Matter… Horn…

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WARMUP:
– Little warmup lap with some stretching as we go (toy soldiers, knee to chest, etc.)
– Short COP with Merkins, Parker Peters, SSH

THE THANG:
– Jog back to area behind school where wall is…
– Perform Wallevens (it’s just elevens over the wall) – Mike Tysons and Burpees
– Head to front of school and to the bottom of Disco Hill (which I just named because of the purple lights in that one parking lot)
– Parking lot at bottom of hill = 40 SSH (IC)
– Run to end of guardrail = 20 Dips (IC)
– Run to top of hill at Ben Casey, grab a rock and don’t be a wuss = 40 curls, 40 OH Press, 40 Chest Press
– Back down the hill to the flag, stopping to finish our Dips on the guardrail = 20 more

MARY: No chicks

ANNOUNCEMENTS: Read your newsletter

COT: The 5th Core Principle

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Hodgepodge of WODs

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WARMUP: SSH, Arm Circles, Jogged a lap around the parking lot
THE THANG:
Hold Ruck overhead for 3 mins
20 upright rows
Hold Ruck overhead for 2 mins
10 upright rows
Hold Ruck overhead for 1 min
5 upright rows

2 Rounds
24 Mountain climbers with ruck
24 Plank jacks
12 Man Makers with sandbag and ruck on
12 Ruck get Ups

Rucked to the back of the build with sandbag and ruck – rinse and repeat

2 Rounds
12 Sandbag deadlifts with ruck on
12 Bent over rows with sandbag and ruck on
12 Chest presses with sandbag
12 Sandbag bridges

Rucked to the back of the build with sandbag and ruck – rinse and repeat

MARY: 1 minute plank hold with ruck on back

ANNOUNCEMENTS: Newsletter
COT: Closed in prayer

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