Cohiba: Does Tomahawk Test mean you didn’t have a Q signed up???
Tomahawk Test
Series of exercises for time AMRAP. we track your reps on a sheet to see how you are progressing over time.
WARMUP: SSH, IW, squats, Rebel merkin, MNC
THE THANG: 3 stations were established with 3 exercises at each station all 15 reps.
1st station – Lot next to Loom at the short wall
Exercise Dips, Derkins, Step-ups
2nd Station – Church of God parking lot
Exercise – WAM, Squats, Monkey Humpers
3rd Station – Top of Hill parking Lot
Exercise – CDD, Flutters, Merkins
Circle back to the first station and repeat. The loop was .5 miles. We all got 3 laps in and ended back at station 1 for a shoulder burn. Exercises in cadence.
25 MNC
25 OH Claps
15 CDD
10 Diamond Merkins.
Back to COT for Mary
MARY: Flutters, LBC with Feet at 6”, American Hammer.
ANNOUNCEMENTS: several announcements with events coming up. Make sure to look at the newsletter.
COT: lifted up prayers for healing, illness, family and marriages.
WARMUP:
Hoist three 50# sandbags on your shoulders and mosey to the office.
THE THANG:
On this adventure, we exchanged the sandbags every 75 yards ( est. ) and rotated them from shoulders, to left shoulder, right shoulder, front shoulders, waist carry and bear hug carry.
1st stop: The office – all rotated twice through a 30 dead hang on chinup bar, dip hold, plank hold, and low squat hold with rucks on and/or holding the sandbags on our shoulders.
2nd Stop – we advanced into the middle earth of the mtn bike trail in front of Gold Hill Middle and stopped and dropped the bags at some benches and cycled through rounds of a 1/2 dip hold with right leg hold crunch, then decline 1/2 merkin hold, then 1/2 dip hold with left leg hold crunch and then another decline 1/2 merkin hold.
3rd stop – we practiced teamwork in moving the sandbags across the Gold Hill nile river system and scaled the Denali like and gravel based hill to the electrical substation. We each chose a very attractive tree for 20 low slow squat row tree humpers.
Olaf drew our eyes to his exquisite trail markers along the way salvaged from historical snow plow extractions from the road.
MARY:
n/a
ANNOUNCEMENTS: Thanksgiving convergence. Olaf travelling to Waxhaw on Black Friday to pontificate on the virtues of Q Source.
COT: Prayers for a safe Halloween!
WARMUP: Mosey to Baxter neighborhood
THE THANG: start running the 1 miles circle at Baxter/mushroom pool neighborhood counter clockwise. Stop at each Stop sign and do 5 burpees, 10 merkins.
After get back to the beginning intersection, run back clockwise, stop at each Stop sign and do 5 burpees and 10 squats.
Some PAX completed 3 laps total, some other did at least 2 laps. 7 Stop signs per lap for a total of 105 burpees, 140 merkins, 70 squats, and 3-4 miles run.
MARY:
ANNOUNCEMENTS: Charity fundraising FIFA bracket, Bethels Shelter, Blood Drive, Shield-lock challenge and some more.
COT: prayers for families and kids. Praise for YHC 41st birthday.
WARMUP: walk to corner and wait for Stang
THE THANG:
Carrying the 6 plus ruck sacks we hit 2.5mi through Baxter and back to COT
MARY: n/a
ANNOUNCEMENTS: read newsletter
COT: Olaf took half the PAZ to uncharted territory at end and so hopefully nobody got lost or bit by coyote 👍🏻👏🏻🐆
WARMUP: 20 SSH IC
THE THANG:
5 burpees for a buy in
100 calf raises
Run a loop around the parking lot (~0.3 miles)
100 squats
Run
100 gas pumpers
Run
100 merkins
Run
100 CDD
Run
Had time left over so we did
100 calf raises
Run
5 burpees buy out
A round of Mary’s to close out
Thank you for the opportunity to Q
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: SSH, Imperial Walkers, LSS, Moroccan Nightclubs, downward dog/honeymooners
THE THANG: my son Ironclad (11) has been posting at the Yard and was very eager to help create the winky. He wrote out the exercises so this is a workout an 11 year old can do 😉
5 reps of Merkins, Derkins, Diamond Merkins, Parker Peters. Run half way around the loop and complete another set of 5 reps of each exercise.
Rinse and repeat but increase the rep count to 10 of each exercise.
Mosey to the back of the school for some wall work. Balls to the Wall. Every man does a 10 count (hold position for 90 seconds). Recovery is a wall sit for 90 seconds. Rinse and repeat!
Mosey to the next station:
Round 1: 20 SSH, 20 Flutters, 40 squats, 40 shoulder taps (double count), 30 Carolina Dry Docks – run a lap around the parking lot
Round 2: 20 Xs & Os, 15 Big Boys, 20 LBCs, 15 Flutters, 10 Diamond merkins
Mosey to the pull up bars:
Split in 2 groups. 1st group completes 10 pull ups. 2nd group completes 10 knees to chest using the swing sets. Flapjack and complete 2 rounds
Mosey back to COT for 2mins of Mary to finish.
MARY:
ANNOUNCEMENTS: t laps for Poppins and his work on the Kenya shoes collection.
COT:praying for Double Ds father in surgery today, for Lookout’s son as he is dealing with seizures. Spectre’s family as they fly in from Chicago before hurricane Ian. Praying for all this impacted by the hurricane.
WARMUP: SSH, front plank, upward dog<>downward dog, dynamic front plank exercises (i.e. plank jacks, Peter parkers, etc), repeat all above until shoulders VERY warm
THE THANG: each pax grabs a cinder block and places on field in 1 yard increments
field assembly line
round 1: side shuffle between blocks and 15 yd bear crawl to beginning of blocks- repeat 2-3x
round 2: lateral merkin walk on cinder blocks left, bear crawl back, repeat going right, bear crawl back
round 3: forward and back shuffle in between cinder blocks and bear crawl back 2-3 rounds
round 4: lateral toe taps on Cinder blocks left, bear crawl and then repeat going right, bear crawl back
round 5: partner up at 2 blocks and alternate with partner 3 burpees with hands on cinder blocks for 60″
round 6: forward hop over block x2, alternating with partner for 60″
bars assembly line
1 pullup, 2 toes to bar or knees to chest, hang until pax to your right drops and then move to the bar to your right – repeated 10x total
ANNOUNCEMENTS: Sawdust is finally 50! RESPECT
COT: HORIZONTAL assembly lines sucked. Quit the horizontal living and strive for VERTICAL relationship with the Lord!