We worked the pile. Stayed golf friendly. Forged our own Legacy
WARMUP:
1. Moroccan Night Club X 10
2. Windmill X 10
3. Imperial Walker x 10
THE THANG:
– Partner workout
– 40 Burpees
– 60 Merkins
– 80 Squats
– 100 LBCs
– 120 Side Straddle Hop
– 4 corners
– Round 1 x 5 reps at each station
– Round 2 x 10 reps at each station
– Round 3 x 15 reps at each station
– Stations
– #1
– Burpees
– Merkins
– Seal Jacks
– #2
– CDD
– Suicides
– Shoulder taps
– #3
– Mountain Climbers
– Jump Squats
– Plank Jacks
– #4
– Side Straddle Hops
– Penguin
– ?
– 10 dips and 10 steps ups on the benches
MARY:
ANNOUNCEMENTS:
1. Trash Pickup 10/25 or 11/1
2. Christmas Party
3. Massey Blood Drive 11/1
4.
COT:
Rock, Scissors, Paper for who took the warmup: Birdcage won
WARMUP:
– Indian run
THE THANG:
OldBay Part 1:
Run to first of 4 cones set up to cover a large area for “Catch me if you can”. Pax partner up, size doesn’t matter. Partner 1 does stationary exercise while partner 2 does moving exercise (working their way around all 4 cones). Once P1 finishes stationary exercise, they run to catch P2 then flapjack. Continue until they’ve made it around all 4 cones.
Exercises:
10 merkins and butt kickers
3 burpees and high knees
10 mountain climbers and karaoke
Birdcage Part 1
All pax grab some curb for merkin and shimmy: one merkin, then use arms and legs to sideways step to the right. Repeat until complaints were high enough.
Shake it out and then flip to other side of curb for dip and shimmy.
Pax then had to get in 5 lines for sprints back and forth in front of the stadium entrance.
OldBay Part 2
Pax line up on curb facing open side of parking lot for broad jumps and merkins. Pax instructed to take 2 broad jumps and then do 2 merkins. Repeat until the other side of the parking lot was reached, keeping count of how many broad jumps it took them.
14 jumps was the fewest, so all pax had to do 14 burpees.
Pax then lined up arms-distance apart, then dropped to a plan for railroad tracks. The pax at the end of the plank line had to make their way to the from the line by jumping over each planked pax. They then planked at the front of the line. Done after 2 complete cycles. We had a few minutes left, so we did 5 6-count burpees to satisfy the brass at the workout.
Birdcage part 2
Worked our way back to the front of the stadium where we did suicides, stopping at every tree for 5 bombjacks…until we run out of time (or tree, in the case of a few pax)
MARY:
Just a few moments for a few exercises. Bandcamp managed to get 2 6-count burpees in, because only dozens before wasn’t enough.
Great work by all. Thanks for the opportunity to co-lead, Birdcage.
Warmup at Flag – then Mosey to Theatre
Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono
Thang #1: Hip Hop : Song – Mosey to Far Light pole & back
ABS/WARMUP-1990
You can’t touch this, MC Hammer
~4:30
Alternating SSH with side-Shuffle
(Almost 2 m in)…“break it down”, = Burpee until
“stop, Hammertime” = A. hammers, until the next, can’t touch this
Alternate A.H.s with Flutters switching w/ “can’t touch this”/“break it down “
LOWER-1992
Baby got back (4:20) Sir Mix-A-Lot
Intro = ISqWs
Every time the title hits (12 X) do 2 Lt. Dan-Ohno.
During Verses: monkey humpers
CHESTY-1986
Push It (4:30) – Salt n Peppa
Every time title hits (14 X), do 2 Merkens, Plank Jacks in between
Verses: MTN. Climbers
Thang #2: Run & Gun Jack-Webb
Mosey around perimeter of AO, stopping at select Lights to add to JW 1/4 – up to 5/20 & back down… Other MOT’s as mood dictates
1 CDD(1) & V-sit(4) – up to 5/20
2 Back down…: Jump-squats & calf- raises
ANNOUNCEMENTS: newsletter
COT: prayers for aging family & wisdom/patience/humility with life’s challenges & opportunities
WARMUP: jog over to school
THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon.
MARY: keep that core tight
ANNOUNCEMENTS:
COT: greatful for opportunities to lead those that the skyQ has put in my flock.
Ran to the Forest and did loops
WARMUP:
– Windmills
– Cherry Pickers
– Imperial Walkers
– Hillbilly Walkers
– Calf Raises
– Mosey to amphitheater sidewalk for The Thang
THE THANG:
– Travel to playground (ironically stolen from <@U06Q8DSSV5Y>)
– Begin with 5 squats then mosey to 2nd tree on the left-hand side of sidewalk –> 5 squats
– Mosey back to 1st tree –> 3 merkins
– Mosey to 3rd tree –> 5 squats
– Mosey back to 2nd tree –> 3 merkins
– You get the idea. The intent is to execute in drill-like fashion and demonstrate organized chaos to every man that’s at WEP and compel them to join F3.
UPDATE: this strategy was not successful
– Playground yoga stretch
– Down Dog
– Walk it out
– Up Dog
– Down Dog
– Bring right foot to right hand and reach arms to the sky – chest forward – Warrior I
– Turn torso to the left (head forward) and extend arms outward – Warrior II
– Front (right) arm reaches up and back while back arm rests on back leg – Peaceful Warrior
– Hands to the ground – Runners Lunge
– Right arm to the sky – Side Angle Stretch
– Hands to the ground – Runners Lunge
– Right foot to the back – Down Dog
– Repeat moves by bringing left foot to left hand…
It should be noted that at this point the workout became, shall we say, more spontaneous.
– Continued traveling via squats and merkins, then switched to HIIT at a couple of bench swings:
– 10 merkins
– 20 shoulder taps
– 20 squats
– It became apparent an audible was in order so at the next swing we did 15 Moroccan Nightclubs and 25 shoulder presses.
– Repeat Nightclubs and presses at next swing, then lunge-walked to the last swing before the fence halted our tour around WEP.
– Mosey to small pavilion and did some Curb Alperts, dips, and more Nightclubs and presses.
– Mosey to flag for Mary
MARY: Freddie Mercuries, Hello Dollies, Rosalitas, Big Boys/LBC
ANNOUNCEMENTS: Golf tournament, HIM Camp, and BBQ, Beans, Banana Pudding, Bourbon, & <@U5MQ8FHV0>
COT: closing prayer
WARMUP: Route announcement
THE THANG: Run Whitegrove route, options from 3.5mi to 5 miles.
MARY:
ANNOUNCEMENTS:
COT:
Theme: How are you carrying your burdens?
Think about these things:
How the weight of your burdens feels as you physically move around.
How hard would it be to carry multiple burdens at a time?
How hard would it be to carry these burdens alone?
How does it feel to lay your burdens down?
Carry the Burden
Brick never leaves you. Hold it in one hand, carry to chest, overhead, do push ups on it, etc.
Thang
4 stations around Veterans Park/Main Street. 2 exercises at each station. 10 reps each.
Station 1 – Veterans Park
American Hammer and LBCs
Station 2 – Hobos
Merkins and Curls
Station 3 – Top of Main
Thrusters and Reverse Lunges
Station 4 – FM Pharmacy
OH Press and Shoulder Raises
Come to me, all you who are weary and burdened, and I will give you rest. – Matthew 11:28
Cast all your anxiety on Him because He cares for you. – 1 Peter 5:7
A burden shared is a burden halved.
The weight you carry today builds the strength you’ll need tomorrow.
WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey
THE THANG: 10 mins with Atlas – mosey to long straigh away with 3 light poles – suicide run to light pole 1 5 merkins, NUR to start 10 squats,, run to light pole 2 then 5 merkins, NUR to start 10 squats, run to light pole 3 then 5 merkins, NUR to start 10 squats, MARY x90″
10 mins with Sasquatch – mosey to front of school, circle up – everyone plank and complete 5 reps of a plank or merkin exerxercise called by Q (exercises includedshoulder taps, parker peter, peter parker, plank jacks, merkins, diamond merkins, wide arm merkins) upward and downward dog variations were also completed as we awaited the return of the pax (see next line)- 1 pax exits the cirlce and runs approximaley 30 yrds to light pole and completes 3 burpees and return sto cicrle, tehn everyone does one burpee toegether, then next pax runs to aforemetnioned lightpole to complete burpees while the circled up planking pax are doing the aforementioned plank exercises followed by upwards and downward dog until that pax returns to the cirlce
10 mins with Atlas – INdian run to the somehwat grasssy fireld – last person in line does 5 swauts and then rusn to the front; from goal line of field, lunge 10 ards, complete 5 merkins, bear crawl 10 yds, complete 5 merkins and repeat that cycle until you get to the end of the other endzone, mary to finish that last 2 mins;
10 mins with Sasquatch – line up 2 by 2 with a similarly sized pax, mosey togther, stop and complete 5 partner merkins in cadence, continue to mosey 2 by 2 and then stop to perform partner resisted pushes about 20 yrdsand switch with your partner to return- 2 cycles of that completed; mosey back towards COT and stop on the grass to complete 10 sit up get ups on curb with partner helping to pull to stand and switch for other partner to complete 10 reps; return to COT
Per several pax, 2 miles wereecovered during the duration of the workout!
MARY: some was interspersed
ANNOUNCEMENTS: newletters weekly on Sunday
COT: Great start to week 1 of F2F at Bushwood