WARMUP:
Merlin, side straddle hop
THE THANG:
3.5 mile run
Stop 1 kraken burpee, stop 2 Mike Tyson, stop 3 Merkin
MARY: NA
ANNOUNCEMENTS: Q school March 1st
COT: family. Men staying calm, family with health issues
WARMUP: various around the parking lot
THE THANG: partner Dora with 100 merkins, 200 squats and 300 lbcs with a run to the other end of the strip in between
We did various waterfall rounds ( bond jacks, bear crawls, etc) while the rest of us did a wall sit outside persis
MARY: a few
ANNOUNCEMENTS:
COT:
I warned a select group that we would be “running”, in fact, I called it speed(ish) training. As we arrived and the wind was whipping through, I realized “sprints” on the football field were not in the cards for this young crowd.
On to plan B
Mosey around the school and down towards the gym, too cold, back up the hill, we tucked ourselves in against the building and did our token warm ups, I’m sure they were spectacular.
Mosey on down to the other school (less windy).
We did some exercises and ran a bunch, some bear crawl, lots of squats, a few merkins. Ran some more. Calf raises. Ran some more.
Then came the Burpees, both of them, a total of 12 for the group, a few were questionable, Re: form. Claps were completed on 50% of them.
When you Q and it is cold out, keep the PAX warm, running would be the preference, as opposed to constant hugging, but you do you.
we logged 2.67 miles, officially, that is 3-ish or “3” depending on your math skills.
Chatter was had, primarily topics were Black Label, Stroh’s, Coors Light Party Balls, Schlitz, Old Milwaukee, Meister Brau, PBR (was it always a craft beer?), Red, White & Blue, etc, etc.
Short Sale was a SC, but showed
Twister did not, some BS about “getting miles”
Consul did not even pretend he was on the invited text group
DOJO ran with Bass
Bass led the pack
Anchorman did the work after realizing this was not SlowBurn
Boogie Down is a stellar site Q
I heard it, and can’t unhear it … my Q was referred to as “a black diamond for old guys”
I appreciate the fill-in opportunity … or maybe … thanks for asking, if I came to mind in the top 10, I’m doing good.
Looks like we made it,
Barry Manilow
We ran, some ran 6 miles, some ran more, some ran less, but we all got it done.
Word of advice- don’t agree to Q the morning after a wine tasting event.
WARMUP:
Run behind strip mall to parking lot next to Indian restaurant.
– SSH
– Imperial Walkers
– Windmills
– Peter Parkers
– Shoulder Taps
– Flutters
– little bit of stretching
THE THANG:
Run behind Lowes for exercise reps counting down from 50. Between each exercise, pax ran to opposite side of the back of Lowes, bear crawling for a small section of the run.
Start on west side: 50 Merkins
Run (with short bear crawl) to east side – 45 squats
Run (with short bear crawl) back to west side – 40 LBCs
East side – 35 CCDs
West side – 30 Lunges
East side – 25 big boy sit-ups
West side – 20 wide-arm merkins
East side – 15 bomb jacks
West side – 10 American Hammers
East side – 5 burpees
Run back to west side for a round of Guantanamo Bay.
Head back to COT for quick Mary.
MARY:
– Flutters
– Chopsticks
Great work, men!
WARMUP: mosey to Lowe’s for SSH, IW, HW, Peach Pickers, Baby Arm Circles
THE THANG: AMRAP
45 seconds of PAIN
Merkins, Big Boys, Squats, Dips
Run
Hand Release, LBC’s, Lunges, Carolina Dry Docks
Run
Wide Arm Merkins, Flutters, Bobby Hurleys, Arm Lifts
Run
Rinse and Repeat
MARY: a couple abs and Trucker finishing with the TREE. (Just stand there waiting for 6). LOL
Praises and Prayers were shared and delivered and sent to the
Thanks PEACH. Your a hell of a site Q
WARMUP: no warmup-run
THE THANG: To the Fort Mill Golf course and back 4.5 mile, shorter version was to downtown main street and back is 3.2 miles.
MARY: nope
ANNOUNCEMENTS: race this weekend
COT:
WARMUP:
Mosey to the backlot, line up and do some walk stretches: knees to chest, toy soldiers, arm circles, and lunge twists.
THE THANG:
Mosey to the side of the school for COP (all in cadence):
SSH x 20, windmill x 10, merkin x 10, squat x 20, Imperial/Hillbilly walker x 10 x 2, Carolina dry dock x 10, Rosalita x 15, Boat/Canoe x 5, Downward/Upward dog, Cat/Cow.
Mosey to the entrance to the steel bridge and partner up: Inchworm/merkin 3/4 of the length of the bridge, mosey to the opposite end. Lunge walk/squat the full length back to the start.
Classic Jack Webb: 1:4 to 10 merkins
MARY:
Freddie Merc x 15, Hello Dolly x 15, LBC x 15, Box cutter x 10. Finish up with Body Destroyer
ANNOUNCEMENTS:
Dam to Damn Bar this Saturday. Amor Artis fundraiser tonight for one their employees. Read your newsletter
COT:
Prayers for Airborne’s family
NMM:
YHC is coming off of a 2 week illness and was thankful to be well enough to Q today. The workout was truly moderate which provided ample opportunity for mumble chatter and the Pax didn’t disappoint. It’s always a good time with these guys and perfect F3 weather this morning was icing on the cake. @CakeBoss and @BarryManilow rolled in from their run at exactly the right time. Well done, gentlemen! Thanks for the Q spot, @Boogie!
WARMUP: ran around parking lot then had COP with usual suspect exercises
THE THANG: Do exercise then take a lap
100 merkins
90 squats
80 LBC
70 CDD
60 squat jumps
50 hammers
MARY: LBC, flutter
Was a great morning to be out. Thanks for the opportunity @boogiedown
WARMUP: Alabama route (or root)
THE THANG: run the route / root which was 5 or 6 or 7 or more because guys are still running as of you reading this BB
MARY: not here
ANNOUNCEMENTS: all of them…for cyclops
COT: we did it