Tag: Crabcakes

Spork and Knife

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19 at Laces In, 6 passed on the fun and went Laces Out.

It was nice to break out of the norm and Q at Laces In, thanks Rebel for telling us where it was.

The Thang:

Anchorman Lead:

Mosey around the student parking lot and circle up. SSH x 20, Slow Merkin x 10, Imperial Walker x 20, other misc warm up exercises x 15(ish).

Burpee See-Saw, partner up, one burpee, other burpee, and back and forth x 10 each.

SPORK, one partner runs, the other exercises, combine count.
Squat x100
Peter Parker Peter x 100
Overhead claps x 100
Rosalie x 100
donkey Kicks x 100

Message about Awareness …

Hand off to Barry Manilow:

Jonah Hill (3 broad jump, 3 merkins x 7 times)
Mosey back near the start and find some soft grass
HR Merkins x 15
Low SS x 20
Kneetar Jai x 10
OH Claps x 50
Mahktar Jai x 12
Pause Squats x 10 (hold down for 2 extra seconds each time)
Alt Lunge x 10
Dying Cockroach x 20
JACK WEBB to 10/40
Moroccan NC x 50
Shoulder taps x 15
LBC x 15
Scorpion DD x 10 x 2

Great time, thanks for the opportunity.

Looks like we made it,

Anchorman, Barry Manilow

 

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This Just In: Injured PAX deliver Epic Beatdown (at The Fort)

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It’s exciting!  Something about Qing The Fort is just exciting. It was YHC’s (Zima) first post almost 4 years ago. It was my first VQ warmup (w/ CSPAN and Audit..no pressure). And it’s the perfect location to bring guys from all sides of town together..to sweat…to sharpen…to get better.

Disclaimer: Sasquatch has been on the IR with an achilles injury. Zima has been on the IR with a rotator cuff injury. Chances are you might not get your money’s worth. If you wanted to get a good beatdown go to Alcatraz. If you wanted to play soccer go to the Deep.

However, Sasquatch and YHC don’t let something like this get in the way. We embrace it and work around it. We conspired to deliver a beatdown that ensured afternoon naps.

THANG

Sasquatch on Q

Mosey to Anchorman’s Cones (Thanks Anchorman)

Dynamic Warmup (from one side of cones to the other)

  • Knees to chest
  • Heel to Waist
  • Heels to Butt
  • Inch-worm
  • Side Shuffle (fwd and back)
  • Low side shuffle (fwd and back)

Circle Up for COP

  • SSH IC X15
  • Moroccan Night Club in static lunge IC X10 (each leg)
  • Plank Series
    • Peter Parkers IC X10
    • Upward Dog/Downward Dog
    • Parker Peters IC X10
    • Upward Dog/Downward Dog
    • Mtn Climbers IC X10
    • Upward Dog/Downward Dog
    • Ski Jumps IC X10
    • Upward Dog/Downward Dog
    • Plank, Left High, Right High

Mosey to Playground

  • Sasquatch THANG (Groups of 3) – Rotate when Position 1 completes – 4 Rounds
    • Position 1 – Toes to Bar (or knees to chest) X8
    • Position 2 – Freddy Mercury’s
    • Position 3 – Merkins

Zima on Q

Mosey to the base of the cones for some Dora 3-2-1 (Reverse Dora). Partner Up! One partner runs (50 yds out and back) while the other completes the exercise.

  • 300 Flutters (2-Count)
  • 200 Mtn Climbers (2-Count)
  • 100 Bombjacks (say what?)

Mosey to statue hill for Quadzilla (see: Quadraphilia in the #lexicon). YHC sets timer for 4 (actually 5) minutes and PAX run uphill backwards and downhill forwards until time called. It’s a quad killer.

Mosey back to the cones for…

Suicides; however you need to do the following exercise at the beginning and then every time you reach the “baseline”.

  • Series 1 – 5 Flying Squirrels
  • Series 2 – 5 Tuck Jumps
  • Series 3 – 10 Monkey Humpers

With just a few minutes left we finished with SSH IC X25 and then American Hammers IC X20 or 25 (Can’t remember). Clean up the cones and mosey to the parking lot for COT.

Moleskin

It’s frustrating having an injury. We should do well to lift up the many PAX dealing with injuries, because it can drive a #HIM crazy.  Fortunately for Sasquatch and YHC, we can modify and work around what ails us. For others it might not be as easy or the injury may be too severe. All this to say if you know a PAX in this predicament, shoot them an uplifting text, give them a call or meet them for lunch.

Tclaps to all the PAX who put in the work this AM. There was a lot of meat in today’s workout and we tried to keep things moving at all times (see: move with a purpose). It seemed we needed to push a little harder this AM to let the other (Paid) workout folks (about 20 of them) at WEP know this wasn’t your ordinary workout. These were guys getting after it and leaving it all out on the field. That and it’s always fun to chase Longshanks. One day man…one day.  Here are the rest of my notes.

  • Thanks to Anchorman for the cones
  • It’s amazing that Crabcakes can pull an Elvis without anyone knowing #promove
  • Tclaps to Spiderman for running 8 miles and then joining the workout
  • It’s always fun to workout with Longshanks and Dark Helmet. Uncomfortable, but fun!
  • Wegmans really needs to share his shaving technique with his brother (Sasquatch), nah we probably wouldn’t recognize him then.
  • Great to see so many familiar faces and some new ones. I need to get over here more often.
  • Quadzilla is still a favorite of mine and the PAX still hate it. Yay!
  • Thanks for putting up with us and allowing us to lead

Prayers and Praises

  • Lots of prayers for injured PAX
  • Prayers for families experiencing strife
  • Praise and prayers for several 2.0s on the way
  • Prayers and for teachers
  • Praise and Prayers for 2.0s and families back to school

Announcements

  • Lot of marketing for Qs next week
  • Nun Run – get it on the calendar (see newsletter) and run with SPEED FOR NEED
  • Read your newsletter

Always an Honor!

Zima & Sasquatch

 

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10 Pax at Alcatraz worked Barefoot on the dirt on Speed, Balance and Agility to strengthen Tendons, Ligaments and Joints.

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Warmup by CakeBoss – lined up in Runde Outfield for Alternate Cardio and Body Weight Exercises.  Multi-Speed Running, High Knees Shuffles, Peter Parkers, Parker Peters, Hillbilly Imperial Walkers, Wall Sits w/Arm Presses.

The Thang by BearGrylls – moved to Runde Infield and partnered up.  REMOVED SHOES.  Moved Pax to each base for an exercise performed barefoot alternately in slow/fast speed by partners at each base.

  1. – Jump Knee Tucks – Plyo Merkin – Dynamic Lunge – Wrestler Sit Out – CROC CRAWL TO NEXT BASE – 5 One Arm Burpees/L – 8 BURPEES – one arm/one leg.
  2. – 180 Squat Jumps – Bug Jumpers – 1 Leg Squats – Crab Walkers – IMPERIAL WALKER JOG TO NEXT BASE– 5 One Arm Burpees/R – 8 BURPEES – one arm/one leg.
  3. Dynamic Lunge – Plank Kickout – Side Squat Jump – Donkey Kick – INCHWORM TO NEXT BASE – 8 BURPEES – one arm/one leg.
  4. Plank Side Thrust – Side Straddle Hops – Plank Arm Circles – Peter Parker Merkin – BEAR CRAWL – 8 BURPEES – one arm/one leg.

Discussed the themes of Freedom and Discipline.

Prayers:  Cakebosses Sister In Law Cancer Remission and for wisdom for his and my relationships with our brothers.  Prayers for wisdom and guidance for our principals and parents as the kids are starting school.

AYE!

The Ballroom: Dancing on all fours ?

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Coliseum Shift Change

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18 Gladiators showed up to the #sweathole known as The Colloseum.  It had been rumored there would be changing of the guard.  Most folks were in the dark on who the new Q would be until we started.  Seacrest had the Q and in fairness, I should have let him have it, but chomping at the bit, I was ready to hit it hard and so were 17 of the toughest.

The  Thang:

  • Pearls on a String: mosey following the Q to random parts unknown.  Exercises spread across 3 pearls were SSH, IW, Merkins, Squats, and a decending amount of OYO Burpees
  • Triple Nickel: At the bottom of the hill: 5 squats, Top of the Hill: 5 squats.  Run circuit 5 times.
  • Fishsticks espezial: An awful exercise within an equally awful exercise.  Here we counted to 10 cadence on Ex1 and then to 5 on Ex2.  Rinse/repeat until the distance is covered.  #AskFishsticks  Favorite Choice here, men
    • Bearcrawl/Merkin.  After every ten bearcrawl movements, 5 merkins
    • Lunge/Squat: See Above
    • Backward Bearcrawl/CDD: See Above
    • Crabwalk/LBC: 10 LBCs here.
  • 6MOM: Flutter, Freddie, Rosy, Dolly, H2H, Superman
  • 10 burpee OYO

Naked Man Moleskin-

YHC kept pace with some rabbits today.  First time in a while not being mid PAX.  I credit #Q-drenaline.  DH, Seacrest, Tesh, and Nomad I think won the Royalty Race #King.  I comment on Tesh’s 6 pack , Guns and V-Shape everytime I see him.  Its uncomfortable.   Cornerstone lights my fire at every workout I attend with him.  His #wasnow story is darn good and his humilty is grounding. #FightEmmaFight.

Taking over this Ark of Roman fortitude and strength has me invigorated.  I looking forward to this being my regular Tuesday post and keeping the tradition going of tough #smokefests.  Going to keep the Qlist fluid with an array of leaders.  Make sure you have attended Q school and are fluent in dishing out pain.  A reminder that PAX will follow the Q until they have reason not to.  Unsafe doesnt fortify toughness.  Q’s for Colloseum (and all AOs) need to be prepared to engage #kings and #rabbits as well as mid Pax and #6fortheday Pax.  Using 10 counts, plankoramas or having #kings and #rabbits do extra reps at end are good techniques then move forward to the next as a group.  #shieldlock No man left behind.

Read your newsletter.  CAH Friday, Some sort of Mastodon absurdity and F3 Dads all happening.  Prayers for Emma for her next Chemo treatment, Last Call’s Coworker that was killed in an apartment fire and her family, and Nomad’s leadership and relationships with the youth of the church retreat/camp.

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