Tag: Happy Hour

Beach Bods

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WARMUP: started off with a disclaimer and quick mosey to half wall on south side of N White St. SSH/PICKERS/MTN CLIMBERS/WINDMILLS, we then moved over to wall for a wall sit progression where one pax bear crawl across parking lot and back while rest of us sit, each round more difficult ending in toe raises and arms out during sit.
THE THANG: short run to playground for the THANG, AMRAP Cindy CRAWFORDS, goal was 10 rounds, we made it through 5 or 6, 5 Pull-ups, 10, Merkins, 15 Squats, 20 swing crunches, 25 calf raises. Next we did Indian run with a single burpee, got halfway around WEP then had to bee- line to veterans for MARY And COT
MARY: Flutters for 2 minutes
ANNOUNCEMENTS: lots going on, read newsletter
COT:

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I’m Back and Better Than Ever… Well, I’m Back at Least…

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Following my 2 year hiatus I have returned and apparently been showing up enough to be voluntold that my fans have been waiting for my return to the Q… That or they had an opening and needed it filled, I chose to believe the former…

We started with a brief warm-up with some SSH, windmill, imperial walkers and hillbilly walkers and then began with the inflation impacted “Suns Out, Guns Out” buy in… 30 curls and 30 triceps extensions.  Following that  we turned on my little app with our very friendly coach and and began a little HIIT set to Foo Fighters in honor of their lost drummer.  Each exercise consisted of 4 sets of 30 seconds on and 10 second rest.  Every 3 exercises were separated by a more cardio based movement done in 2 sets of 50 seconds on and 10 seconds off

-Dead Lift

-Goblet Squat

-Row

-SSH (50 sec x 2)

-Pull Through

-Triceps

-Lunge

-Mountain Climbers (50 sec x 2)

-Curl

-Calf Raises

-Flutters

-Swings (50 sec x 2)

Following these sets we returned to COT to buy out at 30 reps of curls and triceps extensions.

We had the honor of welcoming a new PAX member this morning.  Welcome Beaker.  It was great to meet you and hope to see you in the gloom soon

The we formed into COT with announcements and prayer requests

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Gettin’ Lazy

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11 PAX showed up for this block party

Disclaimer then mosey to the front of the WEP amphitheater for a warmup

SSH, Windmills, IW, MNCs, Merkins all in cadence although much mumblechatter drowned out the counts

Lots of houses to visit during the block party, better get to it…

 

House #1

It looked like we had a lazy bunch this morning so we went with a Lazy Dora 1 2 3

partner 1 performs exercise while partner 2 “rests”

Merkins – partner 1 – 10 Merkins, partner 2 – “rest” in elbox plank position – swap and repeat until 100 reps complete

LBCs – partner 1 – 20 LBCs, partner 2 – “rest” in laying 10inch leg raise – swap and repeat until 200 reps complete

Squats – Partner 1 – 30 Squats, partner 2 – “rest” in Al Gore – swap and repeat until 300 reps complete

The mumblechatter subsided rather quickly here- like I said, lazy bunch out this morning.  The one comment I did hear had something to do with “I wish we were running”

 

House #2

Ask and you shall receive – Indian Run around WEP loop (x3)

First Loop – last runner drops off and does 5 Merkins then sprints to front of line

Second Loop – last runner drops off and does 5 Squats then sprints to front of line

Third Loop – last runner drops off and does 3 Burpees and then sprints to front of line

 

House #3

Bear Crawl from North Side of field to the Playground (about 2 street blocks)

Jack Webb style progression – 1 Pullup – 4 Monkey Humpers, 2 pullups – 8 MHs, 3 – 12, 4 – 16, 5 -20

 

Running low on time so we moseyed back towards CoT with time for one last stop

House #4

Hill sprint up Massey St

 

Gathered back at CoT right at 0600

 

Appreciate the chance to lead the group, Thanks Kermit

 

 

 

 

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