Tag: JCruise

Recycling my VQ

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I found my old VQ backblast and brought a little back.

It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot

3 cones in a line

5 HR merkins
5 burpees in the middle
5 jump squats
4 burpees in the middle
5 HR merkins
3 burpees in the middle
5 jump squats
2 burpees in the middle
5 HR merkins
1 burpee in the middle
5 jump squats

I modified it down a bit from my VQ. Probably made it too easy. I’ll fix that next time

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Tour and More

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WARMUP:
Mosey to back lot –> WM, CP, HBW, yoga-esque stretch -> Mosey to islands
THE THANG:
Appetizer –> 10 Big Boys, 15 Merkins, 20 Sumo Squats –> Lunge Walk to next island –> Repeat x 3

Mosey to top of hill via the yellow brick road

Palate Cleanser –> 5 Iron Mikes, 10 LSS, 15 American Hammers –> run to next island –> Repeat x 2

Entree –> partner up for 100 Dips, 200 Flutters, 300 Overhead Claps, 200 Step-ups, 100 Derkins while partner runs the track around Bball courts

Dessert — mumblechatter, flatulence, Cossack Squats

MARY: Negative
ANNOUNCEMENTS: see newsletter, swing those clubs today gents!
COT: prayers/praises. Challenge –> invite one person to post this week!

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Core workout snuck up on us

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WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to work.

THE THANG: Pick your poison was the theme of the workout.
Between 2 exercises need to complete accumulative rep count of 100. Each time you switch to the other exercise you must complete 25 penalty reps of a core exercise.

Thang#1: Walked over to the pullup bars
2 Exercises: Pullups & Burpees
Penalty Core Exercise: 25 BBS

Thang#2: Walked over to pick up Cindy
2 exercises: CurltoCleantoPress & Alt. Side Lunges w/Cindy
Penalty Core Exercise: 25 Straight Lower Leg Lifts

Thang#3: Dropped Cindy off and moseyed to the benches
2 exercises: Derkins & 1 Legged Butt Touch Squats
Penalty Core Exercise: 25 V-Ups

MARY: NO TIME

ANNOUNCEMENTS: READ YOUR NEWSLETTER

COT: STK

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Bell Busters

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Warm-up:
SSH x 15
Penny Pickers x 10
Imperial Storm Troopers x 10
Arm Circles

The Thang:
15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So 1; 2-1; 3-2-1;…; 15-14-13…-2-1.

1 – Thurster
2 – Swings
3 – Lawnmowers (Each Side)
4 – Overhead Press
5 – Side Bends (Each Side)
6 – Lunges (Each Side)
7 – High Rows
8 – Tricep Extensions
9 – Curls
10- Deadlifts
11- Merkins
12- Sumo Squats
13- Halos
14- Figure 8s – Most finished here
15- High Bell Flutters – Leave 40-45 minutes for full workout

No time for Mary

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What a stupid idea- what time do we start?

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WARMUP: 45 SSH, 10 windmills, plank and some stretching
THE THANG:
4 corners (in a rectangle)

PARTNER WORK

First lap

Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase carry
At halfway point switch places or as needed

100 halos- 25 of each at each corner
100 skull crushers- 25 of each corner

For short part of rectangle partner 1 does lunge walks and partner two does overhead carry with both bells, again switch halfway or as needed

Second lap same MOD

100 goblet squats
100 bent over rows

We had an odd number so the second group figured out a way to have someone always crawling and two ppl using bells to do work.

MARY:
20 American hammers with bells
Flutters
Pickle pointers

ANNOUNCEMENTS:

Golf outing

Lots of discussion about WNC insurance, ultimately the fraud of such predatory companies, but more importantly the good men and women that are helping those in need which is anticipated to last well into the winter, Jcruise plugged an organization 2nd wave specifically designed to bring relief when this “first wave” is done.

Thanks for the callout 3D

COT: yes

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Coffee & Tacos

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WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint

MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors

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Culture Club Wins!

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Played a classic game of Uno and <@UNKNC6XNZ> was the winner! No burpee penalties were issued! Great job.

Blue – Merkins / Curls
Green – LBC
Yellow – Squats / Goblet Squats
Red – lunges / Chest press

Skip – Run
+2 – pick 2 exercises, 2 reps
+4 – 4 reps all 4 exercise
Reverse – Repeat last exercise
Wild – Change color

<@U05RN7GSDLH> was doing his Site Q duties and looking for the next leader to pass the Shovel Flag :flag-us:on to. :pickup_truck:

<@U05K5D10AG6> and his canine friend were in full effect. Checking form and sniffing for clues. :dog2: :mantelpiece_clock:

<@U07QXBKKF5F> posted for only his third time but already looks like a pro! Good work! And happy birthday to his 2.0 (son) :partying_face:. Just keep posting.

<@UN6PTD007> brought all the deep dish pizza from Chicago he could find and was King of the workout. :pizza: :prince:

<@UNKNC6XNZ> was singing :microphone: Do You Really Want To Hurt Me? And my answer was yes, with all the lunges we did.

<@UST30T7FF> or… Ruby! Ruby! Ruby! (See Kaiser Chiefs) was always encouraging and probably the strongest man there. So much so that he left the workout on his own two feet. No car. :muscle:

<@U061P7HUFRR> was out selling insurance and running laps around guys half his age. :male-office-worker:

YHC was blessed to lead such a fine group of men who want to get 1% better today in their mind, heart and body.

My report is trueish and is open to interpretation.

The Thrill is gone. :v:

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