Tag: Flounder

Site Q Hideout

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WARMUP:
Mosey around big loop in front of school and broke it up in 3 stops. 1 – 10 Merkins / 2 – 10 Merkins, 10 Squats / 3 – 10 Merkins, 10 Squats, 10 LBCs. Second lap: 4 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges / 5 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lunges, 10 Mtn Climbers / 6 – 10 Merkins, 10 Squats, 10 LBCs, 10 Lungers, 10 Mtn Climbers, 10 Monkey Humpers
THE THANG:
11’s with Bomb Jacks and HR Merkins. 10-1, 9-2, …. you know the rest.
At a relatively narrow section between curbs: bear crawl to other side, 5 merkins, crawl bear back, 5 V-ups. Repeat for 5 rounds. Mosey another loop around parking spots.
MARY: Finished up with a few minutes of Mary. Dealers choice style.
ANNOUNCEMENTS: Sorry this is brief but Band Camp’s badgering finally got to me.

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Better late than never

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WARMUP:
Rucked around the back of Earth Fare while laughing at STL. Did a few of the typical warm up exercises.

THE THANG:
6 rounds with 3 stops along the way.
1 round was complete when you returned to the beginning. Each time you passed the middle island you had to perform exercise

1st island – beginning (10 squats)
Middle island – 5 merkins
3rd island – 10 each arm – ground to overhead press (single arm)

When done all pax completed 60 of each exercise.

To wrap up time we tucked up to the bank and back around the perimeter of the AO.

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Pillar Pain

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WARMUP:
Lap around the car loop. Circle up for SSH, Imperial Walkers, Windmills, Plank Stretches
THE THANG:
11s on the curb. Merkins, crabwalk, dips, bear crawl, rinse and repeat.
Next, Pillar work, Alternate exercises Squats and LBCs x 10. Run to the far pillar and back.
Finish strong, 10 merkins at each pillar, move to the next, rinse and repeat.

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VQ at VA for SPowers

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WARMUP: 1 min plankitude followed by ruck through the woods to destination pull-up and dip station. Carrying Mic the whole time through the woods.
THE THANG:
4 stations
1st person does pull-ups until failure then switch over to dips.
2nd PAX does squats with ruck on.
3rd PAX pounds Mic into the ground like a sledge hammer alternating hands each time.
4th pax does mountain climbers with ruck.
1 min timer signals when to rotate.
2 rounds were performed.
Then rucked up and finished the loop back around to the school. Handed over Q to @SPowers who had us doing laps around the EarthFare lot with ruck exercises at each stop sign. Lunges, shoulder presses, curls, merkins, squats. Before it was over he was calling cadence like a natural. Great VQ after only a month of posting. Look forward to many more.
MARY: men only
ANNOUNCEMENTS:
COT: prayers for marriage and family

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2 for 3 F’s

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WARMUP: Moseyed and 10 count of SSH, MNCs and Windmills X 2
THE THANG: Did 6 rounds of a 4 corners of the upper loop with Merkins/CDDs for round 1 and 4, round 2 and 5 was BigBoys and American Hammers, rounds 3 and 6 were squats and calf raises. Did a ladder of select a card of exercises, select a card of quantity.
MARY: Not today
ANNOUNCEMENTS: All the usual.
COT: Shared with Flounder some personal issues and he shared the true power of Faith and prayed us out like a HIM of all HIM’s. If you ever get a chance to do a 1:1 workout with Flounder, I highly recommend.

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Two Fish Swimming Upstream

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At 0515, YHC was the Loan Rucker, so I quickly throw my ruck in the back of the truck and sprinted to catch up with the Sweep the Leg Pax. As I was about to join the group, I headlight came flying by me, Flounder on his bike. I quickly turned around and ran back to AO start.
We started our ruck journey a bit late, but covered 2.0 miles around the Baxter circle and stops at the pool parking lot for sets of merkins and squats. In addition, we had alot of time to discuss our vacations, Flounder’s workout schedule with his M, and 3rd F bible reading Cakeboss discussed with us on the way back to COT.
Great discussion and workout today.

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