We had 8 for a 3-mile boot camp and 2 for trails at the Fort for a burpee fest of catch me if you can. Along with some kraken burpees. @Cheddah provided the bear crawls, hand release merkins and big boy sit-ups.
WARMUP:
Mosey from COT to larger parking lot. Did some SSH, Imperial walkers, and Hillbilly Walkers
THE THANG:
A variation of 4 corners.
From corner 1
Bear crawled across 3 aisles with descending merkins at each aisle starting with 20 (20-15-10-5) to corner 2.
Ran down the length of the aisle to the other side of the lot to corner 3. Did lunge walks stopping at each aisle to do squats starting with 20 (20-15-10-5) to corner 4.
Ran back up to corner 1. In moving from corner 1 to 2, did 5 burpees at every light pole. Ran to corner 3 from 2 and then did 20 Freddy mercury’s at every light pole from corner 3 to 4.
Ran back to corner 1. Did a bit of broga. Then moseyed to the first speed bump at the bottom of the hill.
Did a variation of 11’s running up and down the hill, starting with bomb jacks at both top and bottom for 3 rounds, switched to merkins for 2.
Did some dips, karaokes and lunge walks
MARY:
Went around the circle and everyone picked a workout for the last 5 minutes.
COT: Gratitude is everything.
WARMUP: Alternating side shuffles to the back lot. No regular jogging or any of that other nonsense!!
5 Jumps Squats. 10 Merkins I/C, 15 Should Taps I/C. 20 Peter Parkers I/C. 25 Calf Raises I/C.
THE THANG: Starting at the first light pole, NUR (backwards run) up the long hill stopping at every other light pole for 10 Carolina Dry Docks & 15 American Hammers.
Run back down to the 1/2 wall for 25 Muscle Ups on the wall.
Come back to the parking lot and line up on the cones.
Run to the second basketball goal and back to the starting line (est 70yds total) for 5 Burpees. Repeat this 9 more times for a total of 10 rounds.
MARY: Once completed, we executed a few slow cadence, form-focused exercises.
ANNOUNCEMENTS: There’s a newsletter, read it. FNG naming didn’t take long. These 2 men, now known as Yogi & White Hot were hustling this morning. T-claps to Shower Curtain with an assist from Long Duck on bringing them out.
COT: It stays there.
WARMUP:
Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the long ball
THE THANG:
For those who are not golf fans, the PGA Championship is being played this weekend at Southern Hills Country Club in Tulsa OK. With that I decided to design a workout around golf. Using the scorecard for the tournament I used Par as the means of travel between tee to green and yds as reps. For instance, Par 4, 465 would mean we ran to the green, roughly 50 yds, then did 4 flying squirrels for the 100s and 65 American Hammers. The 100s was always Flying Squirrels. The other exercise changed each hole.
Par 3 and 5 you NUR between tee to green.
“Lightning”was seen so we had to stop after 17, but pax didn’t seem to mind to skip the last hole and head for COT
MARY: no time
ANNOUNCEMENTS: read newsletter
COT:prayers for Change Orders dad and family, prayers for Spark Plugs sister for successful surgery, prayers for Cable Guy’s family as they continue to mourn the loss of his son and grief they are working through.
Exercises were completed while 2 PAX walked the length of the parking lot with awkward weight attached… Music was present. Penalty burpees were done by all with a happy heart and sore arms.
WARMUP:
THE THANG: 3 miles around Kingsley center 60 LSS IC, 50 Moroccan Nightclub IC, 10 LBC IC, 10 Freddie Mercury IC, 45-50 Step up OYO
MARY:
ANNOUNCEMENTS: Read the newsletter
COT:
PAX showed up expecting for Shady to be on Q (which explains the large numbers). They had to settle for me, but I’m just happy to be Shady’s understudy. Hope he gets back to 100% soon
WARMUP:
SSH, IW, HW, Shoulder Taps, Peter Parker, Parker Peter, Merkin
THE THANG:
Extra weight. PAX had rucks, sandbags, and bells galore in honor of Gear MAYhem
3 groups
1 took a lap and did swings for the 6
2 groups carried weight the length of the parking lot, did 10 merkins, 15 squats, and came back.
Then we rotated. After everyone got to run we add weight
Between each set of 3 rounds:
(With no extra weight on)
5 manmakers
5 cleans (each side)
5 overhead presses (each side)
We got through 3 sets of 3 rounds
At one point during set 3, I causally and in a very neutral tone mentioned that my grip was shot. Vuvuzela pointed out that he’d never heard anybody gripe about their own Q so much. Maybe I mentioned something earlier too?
MARY: Uhaul Q-jacked for Mary a little early by my clock, but he doesn’t like manmakers.
ANNOUNCEMENTS: read the newsletter, lots of community impact going on!
COT: doing one thing really well is better than 5 things done halfway. Bear reminded us today that form matters. Do a good squat.
Typos quite possible…
Armory for the kickoff of the month of Gear/May:
PAX brought a few sand bags, a ruck, plate carrier and kettle bells ranging from 20lb-60lb. Tesh would’ve blushed.
Disclaimer but hey, push yourself.
Carry the coupons to the near end of the large parking lot.
Mosey lap around then circle up for some warm up things (garden variety).
10 Burpees and sprint to the other end of the lot
10 Burpees and sprint back, partnering up with a coupon of your choice (it pays to be fast)
25 Squat Thrusters
25 Curls
26 Merkins (1/2 & 1/2)
5 Burpees, run 1/2 way and run back (had to start watching the clock) to the coupon of your choosing…unless you had no other options.
25 Flutters
25 Freddy Mercury’s
25 X’s & O’s
5 Burpees, run 1/2 way and run back
25 LBC’s
25 American Hammers
26 Box Cutters
5 Burpees, run 1/2 way and run back
25 Bent Over Rows (slow cadence)
25 Overhead Press (slow cadence)
25 Chest Press (slow cadence)
10 Burpees, Run all the way down and run all the way back
Carry the coupons back for COT
Until next time.
Maximus
THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through.
Key takeaway: Open your heart and cover the plums.
WARMUP: I told the PAX what we would be doing
THE THANG: Walk briskly to Peachstand and back….we did exercises every 10mins. Cobra Kai led COP at Peachstand
We did some bear crawl and wall sits to wrap it up
Landed at COT at 0630
MARY: none
ANNOUNCEMENTS: AKA last week…be there!!
Convergence next Saturday
COT: don’t confuse what you do with who you are! Know you were created in the image of SkyQ with a personal purpose and chosen for that purpose. 🔥👏🏻👍🏻