Tag: Cakeboss

Joy to the Eastside, the Lord has Come

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WARMUP: light mosey under cover
3 exercises to get blood flowing
Imperial Walkers
Pee Can pickers
Merkins
Mosey to side of school and find curb
Plank on curb while one PAX at time run to end of line and replank 3X
THE THANG:
Hit the stairs
Two at time PAX run stairs while other pax perform exercises
LBCs
Flutters
Calf Raises

Mosey to Bus drop for 7’s
1 Merkin
Run buss drop distance
6 jump squats

Mosey back to stairs
1 PAX run stairs while rest of PAX hold wall chair
1 burpee each hand off for all PAX
Shoulder presses while wall sitting

Mosey back to curb plank
Distance extended and inclusion of Parker Peters, Peter Parker’s and Mtn Climbers
MARY:
90 seconds of Dying Cockroaches
ANNOUNCEMENTS:
Acceleration Project 12/20
Christmas Party 12/21
Clave Boss 5/10k convergence 12/24

COT:
Lots of prayers and praises and acknowledgement of something bigger than ourselves :clap: :fire: :pray: :christmas_tree:

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The Truth Matters

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Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful, including some newish PAX and some Upper Management that brought the mumblechatter!

This is “Q-School,” let’s get the disclaimer correct.
DISCLAIMER: I am not a professional – you are participating at your own risk – you are responsible for your own well-being – you are here voluntarily, and you are not paying to be here – know your limits and do the best you can – modify as necessary.

WARMUP: Let’s mosey. Loop around the student parking lot. Plank in a Circle of Pain for the 6. With the 6 in, went over The Mission and the 5 Core Principles – in order!
– 20 SHH IC
– 10 Windmills IC
The mumblechatter was excessive here. No clue how many Windmills we actually did, so… 5 burpees OYO. It did its job and quieted the PAX, for a moment.
– 10 LSS IC
– 10 Hillbilly Walkers IC
– 10 MNC IC
– Yoga – Reminded the PAX of the DRP and why we’re here; to GET RIGHT.

THE THANG: Mosey to Pull-up Bars – Plank for the 6.
Discussed various types of workout formats, i.e. Pearls on a String, 7s or 11s or 21s, DORA, 4 corners.

We started with 7s this morning – 6 pull ups at the top of the hill, 1 burpee at the bottom. Made sure that we picked up the 6 and completed ALL of the reps.

Instead of asking for a 10 count, YHC continued to preach and advised the PAX of alternate ways to catch a breather if the PAX need it. We discussed properly planning your Q to ensure you have enough to do for the duration of the workout, to wear a watch, to try to address all of the parts of the body in the workout, and again, to leave no man behind.

From there, we partnered up and grabbed a coupon. Completed an AMRAP of the following exercises while your partner ran down to the stop sign and back:
– Derkins with feet on coupon
– Squat with coupon
– Overhead press with coupon
– American Hammers with coupon

Mosey back to CoT

MARY: Flutters, LBCs, Peter Parkers, Plank Jax with various PAX practicing commands and cadence.

ANNOUNCEMENTS: Christmas Party, Bethel Men’s Shelter

COT: Stays in CoT

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Q has manners. Today

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WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh
THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big boy, American hammers, Mtn climbers, LBCs 4th lap burpees, cool down – sprint intervals
MARY:
ANNOUNCEMENTS: convergence, bethel mens shelter
COT: prayers for family, travel, thanksgiving

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Prep for turkey leg lifts

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WARMUP: little of this little of that
THE THANG: 4 rounds-goblet squats, right arm press, left arm press, right side row, left side row- mosey- 4 rounds swings, clean and press, high pull, deadlift- mosey- 3 reds. Step ups, dips, Derkins. Mosey, flutters, American hammers
MARY:
ANNOUNCEMENTS: Christmas party.
COT: travel, thanksgiving, Ms, 2.0s

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Ladders, lunges and bear crawls, oh my

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WARMUP: Yes
THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers.

To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet squats each switch til the top. Back down the hill with one partner overhead carry while the other bear crawl switching as needed with 5 press each switch.

Mary for 5 minutes at bottom.

Circle up for a few rounds of kettlebell work
MARY: yes
ANNOUNCEMENTS: yes
COT: yes

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Fire >Rain

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WARMUP:
Quick disclaimer
Mosey to awning
Warmup
SSH
Low and slow squats
Windmills
Merkins
Plank stretching

THE THANG: First event
Merkin accumulator
Under awnings, we went in a semi circle
Adding one merkin every light
Bear crawl MOD

Next round

Burpees accumutor
Same idea add one burpee each light, up to 9, jog or recovery walk is MOD

Grabbed sandbags from Kermit’s truck and dropped them off at corner by ROTC building

For our next act we moseyed over to pull up bars,
Grabbed Cindy’s and went out to street

Ran 7s with pull-ups at top of hill and quads at bottom with added murder bunnies at top of hill from there and back to corner with sand bags.

It was fun.

MARY: n/a
ANNOUNCEMENTS: newsletter
COT: yessir

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4 Corners of Pain With a Side of Taylor Ham

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Quick warmup and an admiration of <@U5CVD8D7V>’s hair game and we were off.

4 Corners of Pain:
4 Corners of the band lot with defending reps starting at 10 and finishing at 1.
Corner 1: Mike Tysons
Corner 2: Squats
Corner 3: CDDs
Corner 4: Flutters

Lined up for 100 yard of alternating bear crawls and linger every 10 yards with LBCs thrown in.
Burpee Broad Jumped our way back 100 yards alternating 10 yard with a walk.

Back to COT for prayers and praises.

JWow

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Lunge around the PKES Campus

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Runners hit the track while Booters headed behind the track.
WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers
THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first pole & repeat up the ladder. 15 Squats, 20 Calf Raises, 25 CDDs.
Mosey to benches in front of the school. 10 Derkins, 10 Step ups, 10 Dips. Take a lap around the parking lot. Repeat 3 times.
Ended with half of a J. Webb
MARY: 2 rounds
ANNOUNCEMENTS: read your newsletter
COT: prayers for Rebel’s wife surgery recovery, recent coworkers who got let go & our country
SS out.

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If you do it long enough, you’ll feel it

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WARMUP: quick disclaimer when YHC identified no new pax, got a quick raise of hands on “new’ish” Pax that may not have Q’d a lot since this was Q school themed. Also a refresher for how Qs need to lead. Took off on a mosey down the hill to the school parking lot. Once we got there, did a few exercises in cadence, with the commands to be used for all Qs. One thing to remember is to give the commands with authority and ensure they are clear. If you screw up the words, that can always be improved, but with the right authority and simple instruction, that will at least make the men follow you. Last Call got to practice calling cadence for the group – he did just fine.

Back up the hill for a quick stop at the pull up bars. Lesson here was rinse and repeat can be your friend and standing in the middle facing the Pax is a good way to deliver instruction. We did 4 sets of 3 pull ups followed by 3 burpees. Everyone loved it.
THE THANG: We ran all the way to the band parking lot and we stopped along the way. Goal here was to stop and plank or big a tree to not lose the 6.

Once we got to the band parking lot, there were exercises, see picture, that had 2 pieces of paper on both sidelines. We started at the top and did 1 exercise, then ran to the other side where we started with that exercise. Then moved our way down the list to the next exercises.

We focused on cadence counting, OYO, single vs double count or exercises that are in cadence 4 count. When we got to shoulder presses / raise the roof, 50 was the number and we decided double count would work because raising the roof is easy…unless you do a lot. Of course the burn begins to take effect. Lesson here is stick to your Q plan and modify as the Q as needed, but don’t Q it if you can’t do it.
MARY: Ran back to COT where Rumbling and Marty called out a few exercises in cadence – they also did just fine.
ANNOUNCEMENTS: newsletter for sure
COT: completed with a round the horn CSPAN special

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