Ran down Holbrook and back. An honor to Q. L-Train, Funhouse, and Ranger Panties were #kings today.
After a week of living the beach life for spring break, I was a bit unsure how my body would react to resuming physical activity.
WARMUP: a few Pax did a pre-run of about 2.25 miles from Earthfare down to Richard’s Crossing and back.
Fishstix grabbed his Ruck so that Flounder would not be solo.
THE THANG:
Head towards gold hill middle school via Dave Gibson – stopped 3 times:
1) Plank – up/down dog – merkins IC – MtnClimbers IC
(this is point where Bandcamp began questioning in his head if I actually had a plan or was just winging it)
2) Al Gore – seated MNCs IC – Squats IC
(this is point where Bandcamp verbalized his previous thoughts)
3) LBCs IC
(this is point where I started winging it just a little bit)
Moseyed to bottom of Athletic Fields entrance to Gold Hill Middle (hill with lightposts)
run to light pole 1 and do 5x merkins, LBCs, Squats. return to beginning light pole.
run to light pole 2 and do 10x merkins, LBCs, Squats. return to beginning light pole.
increase reps by 5 through the 5th light pole where 25 reps were completed.
(this is point where I kinda winged it)
Original plan was to make it to 6th pole for 30 reps but YHC could barely make it through the 25 reps without breaking so modification necessary- starting at bottom do 5x reps of same exercises at all lightpoles in run up the hill (7 lightpoles)
(this is point where I totally winged it)
Mosey back to middle school with a stop at the basketball court for some Bobby Hurleys.
Head back toward CoT with 3 stops:
1) Wide arm Merkins
2) Sumo Squats
3) Freddy Mercuries IC
Arrived back at CoT with just less than 3 minutes to spare
MARY:
Wide arm Merkins IC, Sumo Squats IC, Freddie Mercuries IC, Plank
ANNOUNCEMENTS: read your newsletter
COT: each shared a prayer or praise
Thanks for the mumblechatter and push this morning fellas.
repeat 8 times: 3 snatch (hold bell overhead), 2 squats (bell overhead), waiters carry 10ish yards
Dora with farmers carry (2 bells): 100merkins/200mtn climbers/300 flutters
repeat snatch session
3 rounds each at 3 different distances 10/20/30yds
Squat/dip, clean&press/manmakers, rows/thrusters
bonus round was something i made up and can’t remember.
deuces
WARMUP: Mosey with some SSH, Merkins, squats, etc
THE THANG: Accumulator! Parking lot burpee accumulator…Burp bear crawl, burps+1, then lunge walk, burp +2, bear crawl, you get the jist. End up on other side of parking lot, 10 Muscle ups on the brick wall. Mosey to front of school, 15 derkins and 25 dips. Mosey down a bit to the columns. Squat Accumulator. Each column squat and add one. 14 columns = lots of squats. Mosey to hill. Run to cone 2 merkins, back to start 1 burpee, 1st cone 2 merkins, 2nd cone 4 merkins, back down to 1st cone, 2 merkins, to start add a burpee. There were five cones = Lots of Merkins
MARY:
ANNOUNCEMENTS: AKA Day 10 is Sole to Sole. 0500 start with Airborne on the Q.
COT: Yes we had one.
WARMUP: SSH, IW, HW, Shoulder Tap, MC, Peter Parker’s, yoga
THE THANG: Mosey around and hit some BLIMPS
5 burpees
10 lunges
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats (sometimes Bulgarian Split Squats when we found picnic tables)
MARY: a bit of core interspersed, but not much. Quack Attack would not have approved
NMM: every PAX shared their biggest work failures. Grateful to hear how successful men have messed up. Even the “goo” culture shares our successes, but sharing our failures keeps us from feeling so alone when we screw up. Thanks to everyone for their vulnerability. As IJ said in COT, a failure is just a waypoint to someplace better. Let’s stay after it.
WARMUP: SSH, IW, HW, yoga, mosey
Humane Burpee – look it up
THE THANG:
Farmers Carry towards the school courtyard
Stop a few times along the way for 5 of each
Goblet Squat
Squat and Press (each side)
Good Morning
Single Leg Deadlift (each side)
Got to the courtyard. Bearcrawl with the bell stopping for one manmaker at each light
At the end, built up into a kettlebell flow with each arm;
Swing
Clean
Squat
Snatch
as we left we added an overhead lunge at the end.
Mixed and match how many times we did each side
MARY: one moment of core, but there was so much mumblechatter and very little work. So, we agreed to do four burpee snatches instead.
ANNOUNCEMENTS: read your newsletter
COT: prayers for marriage, parents, travel, our nation
NMM: not sure why, but I need deadlines to get some things accomplished in my life. Set a deadline on when you’ll go on your next date with your M, or when you’ll do something with just you and your kiddos. Be proactive about it. I know I have to; otherwise it is relegated to a “someday” activity.
A privilege to lead
For Q-School, we focused on a solid warmup in cadence.
Had the newer PAX build some reps.
Also worked to push the PAX a bit with a DORA, and then some Pearls on a String. Small discussion of how these workouts function and how to describe them before executing them. Focused mainly on basic exercises, there’s no need to do a 12-count exercise before you can count imperial walkers.
Exercises we stuck around:
Merkin
Squat (& low slow variety)
Imperial Walker
Side Straddle Hop
Burpee
Some discussion of in-cadence vs. single count. We had the PAX work on cadence count again once they were winded after running the Bus Route Hill.
I encourage PAX to review the Q101 document https://docs.google.com/document/d/1zFiVyspf1Xph6GIv-r-z5brONWUzhEYrBvXzbnKfdBc/edit?usp=sharing and the Fort’s Workout Q Handbook https://docs.google.com/document/u/0/d/1TSlzhBPmkrGp3_kI7qA-UpI57tSVzo_mdyKpqXAJQ4k/mobilebasic
Remember to observe the PAX, ask the Site Q to cover the 6, take command, and to HAVE FUN. It’s a free workout group! Yes, we are strivign to be better, but put some personality and joyfulness into your Qs!
WARMUP: 100 SSH
DOWNWARD DOG
UPWARD DOG
MERKINS
THE THANG: MOSEY TO PAVILION/BURPEES AT EVERY CAR AND BENCH
WALL SITS
INCHWORM MERKINS TO EDGE/SPRINTS BACK
MOUNTAIN CLIMBERS (TAKE TURNS) SRINT DOWN
BROAD JUMP BACK
LBCS /FLUTTERS/FREDDYS
CRAB WALK
11s AT LOOP
MIKE TYSONS AND JUMP SQUATS
MARY: included in workout
ANNOUNCEMENTS: newsletter
COT: yes
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