Tag: Brawny

Lion King

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8 men were at The Sink this morning, one ran away after warm-ups.
Partnered up for a run/farmer carry – big loop.
Stopped at the front of school, shuttle run/bag toss.
Lion King, reps stopped when muscles roared
Calf raises, Simba, Squats
Big loop again – run/farmer carry/bag toss
Back to COT for 5 minute push
5 reps rinse and repeat till 06:00
Bag Press, Bag Curl, and Bent Over Row

Great job men!

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Heavy

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WARMUP: A little broga
THE THANG: A long mosey with rucksacks and sandbags. 2 miles-ish
MARY: NA
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is… Sometimes you get a little lazy and sleep in for a few days or weeks. A good thing about the Fort is someone will notice and hold you accountable, so you can get back at it.

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Rosie’s magical bean ride

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WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins
THE THANG: Line it up!
40 Yards of MOT, 60 yards sprint
1. Bear Crawls
2. Lunge walks
3. high knees
4. broad jumps
5. bear crawls

In between rounds, 15 Hand release merkins, 20 squats, 25 CDDs, 30 shoulder taps, 35sec plank

Pauly D – 50 yards + sprint of 50
1. NUR
2. Jog

Jack Webb from 1 to 10
1 Merkin, 4 hand claps
all the way to 10 merkins, 40 handclaps, baby!

Sevens – Apollo Onos, Leg raises.

The flag was passed, another man grows!
MARY:
ANNOUNCEMENTS: Congrats Pauly D
COT:

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Light Poles of Death

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WARMUP: Some
THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips.
Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the to 2nd 2 burpees and 20 LBC. Every lap add a burpee. On way back stop at benches for 25 Dips, 10 cherry pickers at school and 20 Hello Dollies at Bank. Over 3.5 miles for all.
We had a couple people recovering from Spartan and a couple ruckers.
MARY: Heck No
ANNOUNCEMENTS: Yes
COT: YEs

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Flag Hand-Off: Congratulations McHale!

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WARMUP: Zilch
THE THANG: miles and smiles
MARY: We stretched her out:chicken:
ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch
COT: Yes. Thank you, Jesus.

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Miyagi’s Reign Begins

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WARMUP: Yes

THE THANG:
<@UQ50TPDLH> Gave us the opportunity to do 100 burpees with a run EMOM.

<@U08N41FCN0Z>
Chipper 100
– Merkins
– Squats
– BBS
– Flutters
– Dips
– Lunges

100 reps of each, broken up however the PAX wanted.

MARY: Around the circle

ANNOUNCEMENTS: Read your newsletter

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Bag Bear Crawl Bonanza

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It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off.

Thang:
Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10
LBCs. Leave your bag and run back to the starting point. Rinse and repeat any every second light pole.

Round 2: Lunge with sandbag every two light poles with 10 CDDs, 10 Flutters, 10 calf raises. Bear crawls back 1 light pole and walk back to your bag. Rinse and repeat every two light poles.

Back to COT for prayers and praises.

JWow

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Cubbie Gear VQ

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WARMUP:
SSH
Windmill
Imperial Walkers
Hillbilly Walkers
Moroccan Night Clubs
THE THANG:
Bag throws around the TCES dropoff loop
At every light post (10 total?), do the following exercises:
5 – Curls
10 – Squats
15 – Chest Press
10 – Lunges, Single Leg
5 – Tricep Ext

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GTL at the ramp

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WARMUP: 25 SSH, 10 Cherry Pickers
THE THANG: Mosey to the Parking Garage
high knees, butt kickers, toy soldiers, karaoke

Arrive at garage
Hold plank and do low slow merkins until the 6 came in.
Level 1:
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 10 Burpees
• Bear crawl up the ramp
Level 3 (UpperDeck):
• 20 LBCs
• Mosey a lap up top with a short nur.
• Crab walk down ramp
Level 2:
• Al gore until the 6 came in
• 10 Low Slow Merkins
• 15 Low Slow Squats
• run down the ramp
Level 1:
• Wall Sit for 60 seconds
• Plank jacks
• 10 Low Slow Merkins
• Lunge walk up the ramp
Level 2:
• 10 Low Slow Merkins
• 25 SSH
• Run down ramp
Mosey back to COT
• 25 Moroccan Night Clubs
•25 Seal Jacks
• Plank it out until the end

MARY: Yes
ANNOUNCEMENTS: check your newsletter, trash pickup, blood drive, 4B’s, Thanksgiving convergence, Christmas party.
COT: YES :raised_hands:

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VIRGIN Q

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WARMUP: Disclaimer and mosey around the small loop in front of TCES with butt kickers, high knees, and some NUR thrown in
THE THANG:
COP: SSH x 25, Morracan Night Club x 20, windmill x 10, IW x 20, low, slow squat x 20
Rack up your bag and take another mosey around the small loop. Finish at the front of the drop-off line.
With the sandbag on your shoulders, lunge walk along the front of the school from the crosswalk to last brick column. Drop your bag at the end and run back to the start.
Everyone assume a plank position and one by one, run to the end, retrieve your bag, run back to the start, and hold Al Gore with your bag until everyone has returned. Rinse and repeat two more times.
Walk to the last brick column, and then mosey to the ‘amphitheater’ behind the baseball diamond. Drop your bag at the 2nd tier and jog down to the cement pad.
Jacob’s ladder (7’s) with merkins at the bottom and overhead bag tosses at the top.
Mosey back to the front of the school and do forward bag tosses from the last brick column to the crosswalk. Rinse and repeat two more times.
MARY (all in cadence)
All exercises done while holding the sandbag overhead: flutters x 20, side crunches x 20, V-up x 15, Hello Dolly x 20
ANNOUNCEMENTS:
HW 21 trash pick up this Saturday, Bethel Men’s Shelter on Nov 6, Christmas party in December (read your newsletter)
COT:
Prayers/praises
Pauly D’s mother-in-law losing SNAP benefits, ST’s former co-worker who passed away unexpectedly. Praise for F3!

I’ve been Qing workouts for 13 years, and signing up to Q this workout was kind of a big step for me. I shied away from rucking and sandbag workouts for a long time because I was afraid of aggravating my bum knee (arthritis) and my aging shoulders. About a year ago, I decided to try it, and so far, my body seems to tolerate the stress. These workouts are challenging and I struggle with them at times, but I love them. I hope today’s workout met the standard that has been set at this fine AO. Thanks for joining me today <@U088CUMTQ05> and <@U08NJ8FF1PF>

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