There was perfect weather for 29 PAX that came out for YHC third Q. I wasn’t feeling extremely confident because my first two attempts at Qing were less than stellar and this was a large turnout. After spending some quality time earlier this week coming up with what I thought would be a not-so-moderate workout I took a deep breath, said a little prayer and got busy.
The Thang
We started promptly at 5:15 with a welcome to my first FNG, the disclaimer and then we moseyed down the hill to the parking lot across from Lowe’s for some stretching.
COP:
Broga (toe touches, elbow lifts, leg stretches)
Hillbilly walkers x 25
Cherry pickers x 15
Windmills x 15
Moroccan night clubs x 25
Side straddle hops x 25
Burpees x 5
After the warmup was done we moseyed to the parking lot behind Lowe’s where the real fun began. We partnered up and started with a round of Dora 1-2-3s.
Parking lot runs and….
100 Merkins
200 LBCs
300 Overhead claps
We threw in an extra parking lot run for good luck and knocked out another 5 burpees before moseying to the parking lot in front of Empire Pizza.
COP:
Imperial walkers x 20
Low slow squats x 25
Hello dollies x 25
Burpees x 5
Moseyed back for CoT and had a little time to fit in 25 American hammers, 20 monkey humpers and more broga before calling it quits.
CoT:
Count-o-rama
Name-o-rama
FNG – My coworker and good friend, Gary Del Toro, was welcomed and almost immediately dubbed “Strawberry” because of the Mets t-shirt he was wearing. Later in the morning at work he said he really enjoyed meeting everyone and definitely planned on coming back.
Announcements
Praises and Prayer Requests
It was a great group of HIMs that definitely made me stronger mentally and physically, I hope I returned the favor. Thanks Smithers for the chance to lead!!
It was an honor to be asked by Maximus to Q a Beyond Workout and after many days of juggling other commitments on the calendar, we ended up at Laces In. Thank you Lil’ E for allowing us to move in on your territory on this date. This Q was not that difficult to build as I have had plenty of time to work on it. Also, this BackBlast is a little different with the NMM at the beginning. The rest is below.
I had previously asked the PAX to warmup before the start time. However, just in case there were some who showed up cold, we did a quick warmup with 5 Burpees & 20 SSH’s in Cadence.
Let’s Go Beyond!
NMM
I Cor. 15:58 ‘Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.’
In the age of trains and cars, but before automatic crossing gates, the incidence of trains and cars intersecting at the railroad crossing often delivered disastrous results. Drivers of cars never seemed to see the train coming. The continued disruption with trains and cars brought forth the creation of the crossing guard position. The crossing guard was in a shack by the railroad crossing 24/7, with the train schedule, a lantern and the task of being on the road, at the crossing, waving a lantern to warn cars that a train was coming through.
One dark and stormy night, even with a crossing guard on duty, another tragic crash occurred. A lawsuit was filed by the aggrieved party (car). Who was at fault in this tragedy? Was it the car? Train? Crossing guard?
As the lawsuit proceeded in court, the judge begins his line of questioning to the crossing guard, “Were you there that night?”
Under oath the crossing guard replies, “Yes.”
Continuing with his line of questioning, the judge continues, “Did you have your train schedule?”
To which the crossing guard replies, “Yes.”
“Were you standing in the road at the appropriate time waving your lantern?” asks the judge.
“Yes,” replies the crossing guard.
The judge rules and finds in favor of the railroad, no damages and they were not liable for the tragedy. Upon leaving the courtroom, a spectator hears the crossing guard say, “Whew, sure am glad they didn’t ask whether the lamp was lit.” Moral to the story, don’t forget to ask if the lamp was lit. The judge asked the crossing guard all kinds of questions, but he did not ask the obvious, “Was the lamp lit?”
As we go through life, we are given many opportunities to ‘wave our lanterns’. Opportunities at home, at church, at work, in the community, etc. As a Christian, I can carry my Bible, act morally, share with my F3 brothers, those at work and in my home. I can attend church and participate in all sorts of ministries through the it and outside of it. However, if I do all of these things without my lamp being consistently lit, I do them in vain.
The verse from I Corinthians says we should always abound in the work of the Lord. It does not say, when you are at work, abound; or when you are at a workout, abound; at church, abound. It says ALWAYS.
This is something I think about regularly. It is easy for me to be joyful with my F3 brothers, those at my church, and even those at work. It is also easy to discuss salvation and what it means to me.
However, I am not as consistent when it comes to my own home. We get on a good roll, but it always seems that busyness and life takes over, and the first thing that is affected is my joyfulness at home and good discussions on our faith. So, as I start each day, I ask God to grant me a day where I can be a light for him no matter where I am at or who I face, especially at home. I have to request this because I know I need his help.
Are you waving a lantern that is not lit today? Is your lamp lit in most places, but not in some? Where do you need to ask for help from God and your F3 brothers to help you keep your lamp lit consistently?
Always abound in the work of the Lord, and your work will not be in vain. Make sure you are not just waving your lantern. Make sure your lamp is consistently lit.
WARMUP
See above.
THE THANG
After the warmup YHC requested that the PAX perform 5 burpees. From that point to the end of the WO we performed 5 burpees at the beginning of each round of exercises and at the end, with the exception of a few.
We quickly moseyed over the the large parking lot where I requested that the PAX circle up and perform the following in cadence: Merkins, CDD’s, Alternating Lunges, and V-Ups.
We took another quick mosey another parking lot where we performed Wide Arm Merkins, Pike Presses, Low Slow Squats, and American Hammers.
We took another quick mosey another parking lot where we performed Diamond Merkins, Dips, Low Slow Jump Squats, and LBC’s.
We took another quick mosey another to the front of the stadium we performed Hand Release Merkins, CDD’s, Alternating Jump Lunges, & Big Boy SitUps.
Then we took a mosey over to the Stadium and a small wall where we performed: Irkins, Dips, Step-Ups, & Derkins.
Then we took a mosey back to the COT for some blast off merkins, squats, and big boy sit-ups while I discussed the NMM.
The burpees were the constant in everything and if I forgot them, the PAX reminded me we didn’t perform them. As we went through the workout and I had some time, which was limited, I spoke about the NMM while doing planks or Al Gore’s. The completion came at the end.
ANNOUNCEMENTS
Read Your Newsletter.
Hurricane Florence Relief Efforts-Watch Twitter.
Sept. 29-6-Yr. Birthday Convergence at The Fort-0600.
Oct. 13-Poverty Simulation-0900-1200/First Baptist Church Fort Mill.
Maximus at a “Moderate?” I mean, c’mon, Slow Burn isn’t always moderate. That said, I appreciate the opportunity to Q no matter the AO so thank you Smithers for thinking of me. I tried to honor the AO by pushing the PAX and keeping everyone together.
So here it is:
Warm up jog to the lot next to Lowe’s for a warm-up circle of:
SSH (Only for Trucker), Imperial walkers, Wide-Arm Merkins, Donkey Kicks and 10 Burpees (more to come)
Line up shoulder to shoulder on the wall in the peoples’ chair position
Starting at one end, we’d lunge walk to the other end of the peoples’ chair wall.
Next series, PAX line up shoulder to shoulder in a plank position with their feet on the all. Starting at one end, the PAX would bear crawl to the other end.
Jog around the back of Lowe’s heading toward the ever-changing car repair shop. The interesting thing here is that while finishing the jog, I heard a conversation between Chicken Hawk and Wide-Right where the latter mentioned he hasn’t Q’d yet and was interested in getting on a Q schedule. So, I did an about face, confirmed what I thought I heard and gave him the opportunity as soon as we circled up in the repair lot. After a brief mention to the PAX regarding the Q change for the next several minutes, I think he led us in the following:
LBC’s, Mountain Climbers, 10 Burpees Dips, Derkins Peter Parkers, Parker Peters, SSH and 5 Burpees…he then handed it back to me.
Now, jog to the large lot on the other side and circle up:
Flutter kicks w/ a press
Box Cutters then reverse box cutters
A short 3-tier suicide series with jump squats as you return to the starting line.
So that was in; we keep the group together, encourage the chatter and give a man his opportunity to lead us. Just another day in THE FORT.
Leave no man behind but leave no man as you found him.
A big turnout of 24 pax posted to Golden Corral for the third week of Q School. The Ruck gang added another 9 pax, for a total of 33! It was great to see such a large and enthusiastic group seeking to learn and grow. The F3 mission is all about leadership, and the leadership foundation of F3 is grounded in the workout Q. So, YHC was honored by the chance to help teach new Qs and to do so alongside our new 1st F leader, Royale.
Royale started us off with a full disclaimer and why we give it every time. The PAX need to know and understand the assumption of risk every morning, no matter how many times they’ve posted.
Before the mosey to warm-up Royale took a minute to explain how to “read the PAX”. The Q should be deliberate when starting the workout by eyeballing guys with experience levels and condition levels. We talked about a Sweeper and how a Q should assign someone to the six. No man left behind!
The Thang (DD takes over from here)
Warm-up run to back parking lot behind HT and circle up
COP — series of warm-up exercises led by various pax to get loose and to gain familiarity with Counting in Cadence, emphasizing a few important points:
Consistent correct use of three commands of Cadence counting for earning confidence of the pax and keeping them altogether in rhythm
Sync each count with a movement in the exercise…the Q is counting MOVES, not just counting out numbers
Use good form in all exercises
Use moderate or even slow counting pace — you can count too fast but you can never count too slow (just ask Senator Tressell)
After COT we broke the large group into 2 sub-groups. Double D took Q101 group for newer Qs and those that have not Q’d. Royale took his hand at the Q201 PAX that have Q’d at least a few times.
Double D continued the COP format to allow all pax more opportunity to lead exercises in cadence. We discussed the fact that the Q’s role is to lead, and as leader his priority needs to be on the pax. This is not a workout built for the Q’s benefit. It’s a workout for the pax who are present, led by the Q. We also discussed not feeling trapped by your Weinke and like you have to follow it rigidly. If you miss an exercise or your rep count is longer or shorter than you planned, just carry on. No one knows your Weinke and no one will call you out as making a mistake. Show yourself some grace and just keep rolling on.
The pax also raised many questions:
How to prepare — review prior BBs for the AO, review BBs for other AOs, talk to the site Q, make a scouting trip to the AO, arrive early to the workout, ask site Q to arrive early to the workout, practice cadence counting, practice exercises
Exercise choice/workout structure — don’t include anything you can’t comfortably do yourself, don’t overdo # of reps, include Dora, small group stations, OYO or partner portions as means to limit period of time Q has to count in cadence
Start/end time — Always start on time (ie, 0515 for most weekday workouts) and always end on time (ie, 0600 for most weekday workouts)
How to manage COT — always starts at end of the workout period (ie, COT is not included inside the workout time, such as 0515 to 0600), includes 5 elements: (i) count off, (ii) Name-o-rama, (iii) announcements, (iv) prayers & praises and (v) Ball of Man. Does not have to be long or complicated. just plan to cover the basics.
Backblasts — Q’s job is not complete until Backblast is posted. Get Backblast posting rights from Old Bay or Gears. Don’t feel pressure to write a novel. Get the names and a basic summary of what happened. Backblasts are critical because they provide connectivity for all pax – those present and those absent – and they provide material for Qs to draw on for planning their workouts.
In order to get he heart pounding and the sweat flowing, we did some sprints up the street by Grace Church. Then we moseyed back to COT. We discussed along the way back the importance of watching the clock and location so that you can finish on time back at home base. It’s better to arrive back home early and knock out a few exercises there than to reach finish time 1/4 mile or more away from home.
During his session, Royale explained how you handle a Q-Jack or too much mumble chatter. The group will usually self-police but if they don’t making guys do burpees is an easy way to get them back on track. Do not give up your authority to lead. Also talked about how to address the Larry Birds (guys out front on their own) with a communication to them on what to do if they finish early.
But sitting around was not what we here to do! Our next evolution started with a Lazy Dora.
Partner Up
100 Merkins combined. Rotate partners at 20 while other partner planks
200 Flutter Kicks (double count) while other partner holds 6 inches. Rotate at 25
300 Squats while other partner holds Al Gore. Rotate at 25
During these exercises I shared more about an advanced Q style. What message can you bring to the PAX to help them become Accelerating men? Some of my favorite workouts are when the Q shares a life lesson during breaks or incorporates it into his workout. I gave ideas that I’ve stolen from all kinds of sources. The Q-source, 43 feet podcasts, Jocko podcast, twitter, our 3rd F theme of the month, etc.…
An example I shared about a recent Q I had at the Abyss (see back blast) around the 43 Feet podcast and a Man’s Concentrica. I made a bull’s eye game with corn hole bags. The PAX competed around the different areas of focus in a man’s Concentrica.
We moved on to a wall for some more discussions and exercise.
The first wall had a ledge and was no good, so we moved down to the next building where a better wall was located. Another great lesson from my mistake by telling guys to recon the site before the workout!
During wall sits we opened up questions from the PAX. Some great questions were raised around workout groupings, how many reps should you prep for, and knowing your group. We continued with BTTW and another Wall sit.
Last item I shared during the final wall sit was around the COT Prayer. This was something that made me very nervous around my first Q. I was not accustomed to praying much, and certainly not in public. I told the PAX this is an important piece of your leadership when you Q. Do not give this away to another man. Finish what you started by sharing from your heart. It does not have to be each individual prayer request from COT… but don’t forget about this practice too!
We moseyed back to the front of Harris Teeter and joined back up with Double D’s group.
COT
Naked man moleskin
Double D double-clutched the smartphone video during COT (where’s a millennial when I need one?), so this BB is missing a few pax names. Apologies to those I missed for allowing my Respect traits sabotage the recording of your presence.
Thank you to all the pax who posted! It was great to see so many new faces as well as some veterans in support of new Qs. This morning reflected the excitement and engagement of the pax necessary to sustain the culture of The Fort.
Thank you to each of the new Qs for stepping up. You will be nervous and anxious — that’s normal and expected. Your workout won’t be perfect — no Q’s workout ever is. You will also learn and grow through the process.
And a shout out to the Site Qs — take a look at the list of pax here and get these guys booked into Q slots!
12 Pax braved the “windy” conditions for a great workout before Hurricane Florence made it’s way into Fort Mill. We started with a slow mosey down to the Lowe’s parking lot. On the way we did butt kickers and high knee.
We covered a lot of bases during the warm-up.
The Windmill
Potato Pickers
Moroccan Nightclub
Merkins
Low Slow Squats
5 Burpees
Side Straddle Hop
LBCs
4 Burpees
Afterwards we mosey over to the side of the building and did wall squats while each pax stepped out and did a couple of bomb jacks.
Then we began the main part of our workout. I set up 4 corners where each corner had 4 rounds of exercises. Most were 15 reps each and each corner covered a different body part. Chest & Triceps, Legs, Abs, and Core. We divided into groups. On the first round, I messed up the count which resulted in some confusion. Thanks to Old Bay, we got it right for round two and the rest of the workout. Each group would do the listed exercise for each corner and then run to the next corner. After every group had completed the round, we met in the middle to do 6 burpees as a group. This allowed us to complete a total of 33 burpees (we did 9 during warm-ups). We had enough time to do one bonus round. At the end of the bonus round, we met in the middle and did 5 bomb jacks.
We moseyed back to the COT where we had enough time to do 10 plank jacks. Thanks to everyone that showed up for my 2nd time running Q.2018-09-14 06.00.36
This thing got started with a quick gathering to listen in to the disclaimer before we began the 45 min of activities planned. Short mosey from COT over to the band practice practice field for a warm up.
Warm up included:
40 SSH, 2 burpees
30 shoulder press, 2 burpees
25 Moroccan night club, 2 burpees
8 windmill, 2 burpees
15 squats, 2 burpees
10 hillbilly walkers, 2 burpees
quick leg stretches, honeymooners, and downward dog – then we took off to the next spot
Mosey’d over to the smaller parking lot in front of the school with the loop in front of the main entrance where YHC scooped up a parking cone and dropped it off about 80-100 yards from the front of the school. Next piece of fun ensued was as follows:
50% run from main entrance to cone, followed up by 5 burpees
50% run back to main entrance, followed by 10 bench step up’s each leg, and then 20 dips
Then repeat the above for round 2
75% run from main entrance to cone, followed up by 5 burpees
75% run back to main entrance, followed by 15 bench step up’s each leg, and then 25 dips
Repeat the above @ 75%
100% / all you got run from main entrance to cone, followed up by 5 burpees
100% / all you got run back to main entrance, followed by 20 bench step up’s each leg, and then 30 dips
Repeat the above @ 100%
In-between the 50-75% round and 75-100% round, YHC provided some words on “control”. While some of us are more controlling than others, we all have our control issues somewhere in our lives. Whether that be at home with the M and 2.0s, at work with co-workers or just the company in general, or trying to control and plan for a hurricane. In the end, we can only control ourselves, how we act, what words we use and choices we make, if we want to push ourselves during a workout, etc. When something like a hurricane comes along and we have no control, we can comfort our M’s and our 2.0s, but it’s really in God’s hands and we need to put our trust in Him.
Quick mosey back to COT (with the Laces Out PAX “stretching”) for some Mary, name-o-rama, announcements, prayers / praises, and ball of man. Also knocked out 42 burpees in total for #1000September !
School was back in session at Golden Corral for the 2nd week of “September Q School”. Bones and Senator Tressel were the originally scheduled professors. However, due to Senator being on the IR, YHC was called in as a substi-Q teacher.
14 pax posted for 2nd of two workouts covering 101 material. An additional 8 pax went their own way with their black backpacks (likely not filled with textbooks). NASA and TwoFerns brought out FNG, later to be named “Ruxpin”.
Bones kicked us off with a mosey around the parking lot with some high knees, butt kickers, Karaoke, and lunges. Circling up for COP, he shared advice and wisdom on exercises that are simple and keep pax together. We did a few minutes of COP warm-up, with some exercises called out (and lead by) by pax that hadn’t Q’ed before (or only Q’ed once):
Windmills
Cherry Pickers
Moroccan Night Clubs
Seal Jacks
Slow Low Squats
Peter Parkers
Side Straddle Hops
Carolina Dry Docks
Mosey over to a different part of the parking lot where Bones emphasized that “simple” doesn’t mean “easy”, and that partnering up helps hold men accountable during the exercises. We each partnered up for the next exercise event. All of the following were done with your partner, not switching off, like some lazy pax (or maybe just YHC) were hoping for.
10 Merkins
Lunge across small lot
10 Burpees
Bearcrawl back
10 LBCs
Rinse and repeat 4 times.
Hand off to YHC. We took a couple 10 counts and moseyed to the parking lot behind the shopping center. I discussed a bit about how pax will follow and trust the Q until they have reason not to. Trust can be broken by putting pax in dangerous situations. Trust can be built by showing effort in planning.
Next up, Rugby Sprints. Two sets of cones were set up about 30 yards apart. Pax were instructed to perform exercises (together) until Q called out “GO!”. At that point, pax were to sprint to the other cones, sprint back, then recovery walk back to the other cones. Rinse and repeat as time allowed. Stationary exercises we did where:
Merkins (in cadence)
Overhead Claps (in cadence)
Crab Cakes (in cadence)
Mosey back to COT. Along the way we discussed the importance of promoting your Q via Twitter and documenting it afterwards via BackBlast.
T-claps to FNG Ruxpin for not only posting, but making his first post a Q school! With a Q school now under his belt, he should be ready to lead workout in no time. Also, great work by NASA and TwoFerns for brining him out.
Thanks to Smuggler for letting two crazy mid-40’s team up like never before into the Dynamic Duo. Lots of fun and wetness out there in the gloom. We focused today on encouraging one another and pushing through (the pain). Over 50% of this workout was aimed at strengthening your core with some endurance training to finish things off. Speaking for Old Bay and myself – we had a blast (and this was no easy workout)! We hung around for some “coffeeteria” as well afterwards. I counted the total number of burpees and it was between 65-72 depending on what you went for. Special thanks to Wild Thing for making the trip to Tega Cay and demonstrating superb burpee form.
Warm-up:
DYNAMIC STRETCHING:
Jog – 1 Min
High Knees – 30 Seconds
Butt Kickers – 30 Seconds
Toy Soldiers – 30 Seconds
Lateral Shuffles – 30 Seconds (each side)
Lateral Lunges – 10 (5 each side)
Low semi-slow Squats – 12
Alternating Forward Lunges– 10 (5 each side)- We rotated our torsos towards the side of the leg that is in front for each movement.
Low diamond Merkins – 15 single set
Single Leg Toe touches with other leg going back – 10 (5 each side)
Peter Pointers – 10
Rolling Crucifix – 5X each side
Table Twists – 5X each side
THE THANG:
I talked about the Nasty 7s that I had done with Sasquatch before and at an impromptu Q at The Ranch, but decided not to do them because of wetness from the night before so I gave the option. Most decided to do a jog to each corner in the basketball court and 4 burpees at each corner. Total was 20 here. I will have to formally teach the Nasty 7 at another time.
Stacked Feet/Staggered Hands Merkin (switch every 4) – 60 secs
Banana Rolls – 120 secs – Did with coupon for 60 of those secs
Leaning Crescent Lunges with coupon – 1 min with and 1 min without
Sphinx Merkin – 60 secs max reps
Bow to Boat – 120 secs – I was nice and we did not do with a coupon
Side Lunge and raise coupon to put on the imaginary “shelf” – 45 secs each direction
Prison Cell Burpee (boy these were fun!)- 60 secs
Side Hip Raise – 30 secs each side
High Plank to 6 inches Run (this one really stunk)- 60 secs
Superman Banana – 60 secs
Yellow rope hoppers – 60 secs
Hillbilly Walkers – 30 secs
Imperial Walkers – 30 secs
300 Secs of Abs:
Upper Circle LBCs – 30 secs each direction; 5 sec rest between each
Twisting Pistons – 30 secs
Alligator Walks (on forearms) 60 secs;
Canoe Crunch – 30 secs
Slow LBC and Twist (Crunch and Twist) – 60 secs
Regular Plank to the end – 60 secs
Immediate transition into my partner in crime’s Q, the infamous Old Bay:
1) Bent ladder with Morning Wood on the field and Burpees at the entrance to the parking lot. Run between a burpee and the field was backwards and a side shuffle left/right to a distant cone where Morning Wood (Turkish getup) occurred and repeat. This was taxing!
2) Catch-me-if-you-can on path around fields. Exercise was Merkins/Butt-kickers.
3) 7 extra burpees
4) SSH – 15
COT: Key items: Prayers for the Ms and praise for Delta’s great news.
Got Labor Day 2018 weekend off on the right foot with a strong group of 23 pax. Awoke to a thick, humid late summer morning and Q-drenaline got YHC to the AO early. Erected a shovel flag as I know that my friend the Site Q, Smithers, is on IR. Heal up brother. We’ve got this one covered.
Had put out a blast into the Twitterverse that this would not be so moderate. Once Hootie rolled in with his usual 1 minute to spare, the Disclaiming began. With such a large group and many newer faces, the full-on disclaimer was explained. Then:
Mosey in front of Empire Pizza with High Knees, Butt Kicking and Toy Soldiers.
COP:
Seal Jacks * 25
5 Burpees
Moroccan Night Clubs * 15
4 Burpees
Merkins * 10
3 Burpees
Squats * 15
2 Burpees
Wide Arm Merkins * 10
1 Burpee
Windmills * 15
Squats * 25
MOSEY back to the rear entrance to Chick Fil A for the:
THANG:
LADDER -RUN BACKWARDS UP THE HILL, 7s, MERKINS AT TOP, BOMBJACKS AT BOTTOM. 10 Counts by destiny. ROUND 2-SQUATS AT TOP, LBCs AT BOTTOM. It’s not easy to find an incline near this AO, but the running backwards up the driveway presented enough resistance. Real crowdpleaser.
THOUGHT ON PRESENCE: WHAT DISTRACTS YOU FROM BEING PRESENT? THE PAST OR THE FUTURE?
MOSEY to side of Persis Restaurant and grab some wall. People’s Chair for 3 10 counts. BTTW for a 10 count.
To the grass circle in front of Persis for AMERICAN HAMMERS and my personal favorite, JACK WEBB.
THOUGHT ON PRESENCE: HENRY FORD SAID ”HISTORY IS MORE OR LESS BUNK. IT’S TRADITION. WE DON’T WANT TRADITION. WE WANT TO LIVE IN THE PRESENT AND THE ONLY HISTORY THAT’S WORTH A TINKER’S DAMN IS THE HISTORY WE MAKE TODAY”. Loved this quote.
Mosey to COT. Announcements- Q School @Golden Corral in September, The Fort 6th Anniversary Invergence, September of 1000 Burpees. Prayers for our schools, Praise for Beacon for organizing The Fort Prays for FMSD.
Always a pleasure to lead and fun to meet some of the newer guys. Great interaction between some vets and newbies today. Of course, Twister’s constant stream of mumbl and chatter always keeps things lively. Thanks to Smithers for the nod.
What is the Al Girdle reference? Maybe I heard it wrong, my hearing is a bit sketch (metal shows). I googled the heck out of it, and crickets … someone help a brother out next time I see you.
Lets get to it, 2 days, 2 what I hoped were moderish/noterate work outs, but it’s possible that my 100% is 50% from Gilmore-esque PAX. Either way, it was keep’em moving and mix up the exercises, I guess I’ll just keep doing it until there are no invites.
The Thang,
Mosey to the far side of Lowes, circle up, OH Claps x 15, LBCs x 15, Windmill x 10, 2 burpees OYO, Mor NC x 15, Shoulder Tap x 15, Weed Puller x 10, 2 burpees OYO, Dying Cockroach x 15, LSS x 15, Travolta x 10, 2 burpees OYO
Mosey to the other side of Lowes, circle up, CDD x 15, Richard Simmons x 10, Arm high 1/2 situps x 10, 2 burpees OYO, Scorpion DD x 12, Imperial Walker x 12, Flutter x 10, 2 burpees OYO, Mahktar N’Diayes x 10, Hillbilly Walker x 10, Heels to Heaven x 10, 2 burpees OYO
Mosey to the lot in front of Empire Pizza, 4 stop suicides, 10 reps at each stop
Scorpion DD
Scorpion DD, LBCs
Scorpion DD, LBCs, Donkey Kicks
Scorpion DD, LBCs, Donkey Kicks, Bombjacks
Line up and move from one end of the lot to the other side: Karaoke L, Karaoke R, High Knees, Butt Kickers, Moset, 50% run, 75% run, 100% run
Another round of suicides, 4 stops, 10 reps at each stop
CDD
CDD, BB Situps
CDD, BB Situps, Mahktar N’Diayes
CDD, BB Situps, Mahktar N’Diayes, Burpees
Circle up: Dog Petter x 10, Jump Squats x 10, Freddie Mercury x 10, OH Claps x 21, 3 burpees OYO, Rosalita x 10, 3 burpees OYO, Monkey Humpers x 10, Hand Release Merkins x 10 OYO, Flap Jacks x 10, Back to COT.
