Ruck out and back to Sutton Road.
Lots of traffic on the way back, had to step aside as the Flight Plan crew flew by us.
Great discussion about our past week events and family,
WARMUP: Easter Egg hunt of windmills, burpees and ground work
THE THANG: snatch squats, step ups, dips, pull-up bar circuit, sprints.
MARY: box cutters and only box cutters
ANNOUNCEMENTS: read your news letter.
COT:
five men showed up at Varsity for a rainless workout.
We started with a short mosey down to the elementary school for warm-ups (SSHs, Imperial Walkers, Windmills). Next, some dynamic stretching: Knees to chest, lunge walker, jog, butt kickers, reverse lunges.
Next, merkin clock. Plank position, Q called out a time, moved to the hour and performed merkins.
Mosey back to the High School. 7s at the bus line, squats at the bottom, CCDs at the top, and run between stops.
three rounds of dips and derkins, 10 count reps
Back to the shovel flag, run to each light post, perform an exercise. First round – Squats, Second round – LBCs, and Third round – Burpees, all 10 count.
Back to COT.
Five PAX showed up for a low miles high pain workout.
Left Right Lunge and Squat down the Halls of The Coliseum.
Grabbed some wall for Overheard Claps, The Australian, and Shoulder Taps.
Inch Wormed over to the parking lot.
Warmup:
Side Straddle Hops
Windmills
Cherry Pickers
Freddy Mercury’s
The Thang:
Dora
Partner 1 – 100 Merkins, 200 V-Ups, 300 Squats
Partner 2 – Bear Crawl to the light post and lunge back
Indian Bear Crawl back to COT for prayers and praises.
JWOW
2 for a stroll through Baxter and back down 160 to COT. Lots of time to discuss. Family ancestry and world travels.
Great fellowship this am.
WARMUP:
– Mosey the track loop around Runde Park
– Peter Parker x10 cadence
– Merkin x10 cadence
– Windmill x10 cadence
THE THANG:
Part 1:
– Separate into 2 groups. One group starts at YHC’s truck and the other group starts at the batting cages
– Each station will have two sets of exercises. The first exercise will be done when the count is and odd number and the second exercise will be done on the even number.
Batting cage:
– Wall paver stones native to the AO. The general consensus was that they weighed about 70lbs.
– Odd: Bent-over Rows
– Even: Squats holding the massive paver
Truck:
– “Hell Pavers” as previously labeled by Dark Helmet. Equivalent to a cinder block but more compact.
– Odd: Curls
– Even: Overhead Press
Rd 1: 15 count of the Odd exercise at the station your group started with. Then run to the other station and do a 15 count of the Odd exercise for that station.
Rd 2: 14 count of the Even exercise at the station your group started with. Then run to the other station and do a 14 count of the Even exercise for that station.
– Continue decreasing the count as you complete the exercises.
– We called it after the 7 count to be sure we had sufficient time for Part 2.
Part 2: Half-Pipe
– Ran to the bottom of the big hill. Once there we were nicely positioned at the bottom of 2 hills on either side of us….like a half-pipe.
– The moderate hill had 5 cones positioned moving up the hill. And the steep hill had spots marked with duct tape at various points up the hill with the last one at the top.
How the half-pipe works:
– Run to the first cone on the moderate hill. Complete 2 merkins. It was called out that if you were not matching Funhouse’s form, then you were doing it wrong.
– Run back to the bottom and up to the first marker on the big hill. Complete 2 burpees.
– Run back to the first cone on the moderate hill and complete 2 merkins. Continue to the second cone and complete 4 merkins. Run back to the first cone and complete 2 merkins facing the way you are running. This makes them derkins.
– Run to the first marker on the big hill and complete 2 burpees. Run to the second marker and complete 4 burpees. Run back to the first marker and complete 2 burpees facing downhill. Coming up on those while facing the downhill sucks on the legs!
– Continue the series for the 5 stations on each of the hills.
ANNOUNCEMENTS:
– Read your newsletter
– Prayers and Praises: Parenting, health, job searching
Site Q School Volume 2
Decided to streamline this edition. For all specific details and guidance on Site Q responsibilities please refer to the site-q guide on the Site Q channel in Slack.
Started with a disclaimer
Mosey to the teacher parking lot by Dave Gibson.
Warmup:
20 SSH
10 MNC
5 Burpees
20 Seal Jacks
5 Windmills (VERY SLOW windmills)
5 Burpees
15 PlankJacks
Stretching
5 Burpees
Theme of the day for Site Q school: Stewardship.
Part 1 Stewardship of the Site itself Topics Covered:
Scheduling Workouts
Hyping the Site
Knowing your site(from a safety perspective)
Care for the site. DON’T destroy your site. Intervene if the Workout Q is doing something that could cause damage or trespass
Shovel Flag responsibilities
Workout: 40 Seconds plank followed by 40 Heel Touches 4x. Also 5 more Burpees
Run to the Purple light on Dave Gibson
5 Burpees
Part 2 Stewardship of the PAX Topics Covered:
Check for FNG’s
Welcome them ensure a “good” name (within reason)
Coach and encourage VQ’s or newish Pax
Pick up the 6
Be Prepared with Phone/Safety if needed
Create a positive culture at your site.
Workout: 5 minutes EMOM 25 Merkins 25 LBC’s . For the final minute switched to 20 HR Merkins and 30 LBCs
Before part 3 and for interest of time we did the next portion here.
Workout 30 Burpees but with a 6 minute timer. So every minute you had to run to the other end of the parking lot to complete your reps. If you got to 30 before time was up then did flutters until the 6 was in.
Ran back to COT
Part 3 Stewardship of the Mission (F3 Mission) Topics Covered
F3’s mission statement
F3’s 5 core principles
How to apply those principles to your site
How to encourage those principles at your site
General reminders and recap of the other pieces we covered today.
Thanks to all who showed and for the opportunity for us all to grow together.
Looking forward to the next time!
Slapshot.
WARMUP: SSH and Moroccan Night Clubs
Order:
Sally
Zalinsky
Olaf
Poppins
Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out
Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees
Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.
Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.
FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3
Disclaimer: Not sure about the route, but it looked good on Google Maps.
Route:
Right on Holbrook
Left on Old Springs
Left on Trinity Ridge Pkwy
Right on Autumn Moon
Right on Country Overlook
Left on Trinity Ridge Pkwy
Right on Old Springs
Right on Holbrook
Back to COT
Distance was around 5 miles
We had 12 Pax, make it 13, Splinter drove through the Circle of Pain while we were doing out Side Straddle Hops. While I did prove a disclaimer, I forgot to mention incoming vehicles as a potential hazard.
Back to warm-ups (SSHs, Imperial Walkers, Windmills, Plank Stretches, Peter Parker, Parker Peters)
Next, we moseyed to the entrance of the Middle School. The workout for the remainder of time was The Accumulator:
Do the exercise and take a lap around the buffet. Rinse and Repeat, accumulating each exercise.
10 Merkins – 20 Flutter Kicks – 20 Squats – 30 Plank Punches – 20 LBC’s – 20 Carolina Dry Docks – 10 Burpees
Unfortunately, the above reps were impacted by inflation, here are the revised reps:
15 Merkins – 25 Flutter Kicks – 25 Squats – 36 Plank Punches – 28 LBC’s – 25 Carolina Dry Docks – 15 Burpees
**lesson: inflation has a random impact on prices (in this case reps)
Most pax got through the full list, some of the crazies (fast pax) started from the top again. Back to COT.