Tag: Pauly D

Carrying the mental load

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Warmup
SSH
Imp Walkers
Hillbilly Walkers
Low slow squat
Catchers
Merkins
Broga
Mosey to the back of CRHS
Dora
AMRAP for 5 rounds till the runner comes back and flapjacks
Q calls each exercise
1st round – merkins
2nd round – squats
3rd round – CDD
4th round – lunge
5th round – LBC
Bag is passed around and whatever group has the bag they do man makers for that round

Mosey to back of CRHS
plank pass of sandbag under the planked group 2-3 times back and forth depending on group size

Mosey to parking lot near gym of CRHS

Bear crawls up the hill crawl bears down the hill
Bag is passed around so one man does the hill with the bag

Lunge walk with bag while group plans. Every 5 parking spaces group catches lunger and planks while a new lunger goes 5 spaces
Go until you reach road

Mosey to COT

Mary if time allows

ANNOUNCEMENTS:
Bethel
Chicken drive
Tortoise and Hare
Newsletter

COT:
Health
Travelers

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The Makeup Q

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WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch
THE THANG: Light Pole Circuit with ascending and descending reps
Archer Merkins x 5
Squats x 10
CDD x 15
LBC's x 20
Lunge x 15
Merkin x 10
Burpee x 5
Repeat twice then mosey around campus with pain stations.

Finish up at COT with some Mary
MARY: Present
ANNOUNCEMENTS: Newsletter
COT:

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And the cock crowed..

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WARMUP: SSH, Imperials, Hillbillies, short mosey
THE THANG:
4 corners of chestish 25 reps each. 2nd round of abs.

Railroad track run one way and then back.

11 of buckets of surprise.

Partner wall sit/bear crawl to close it out.
MARY: No time for her today.
ANNOUNCEMENTS: Flounder’s 80th, Masters lunch, Cannoli Fun, er Run.
COT: Always

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2026 QvQ Round 2

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QvQ Format:
20/20
PAX Vote in 4 categories
V.A.P.E.

Rabbit:
Divide into two teams

Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees.
WWR but add 2 reps to each exercise after each trip out and back. Team with the most reps in total wins.

In addition, each team selects 2 pax to hold Cindy’s above head … Cindy can't drop below the head… if they do the team loses their count and starts over at zero

15 minutes of work.

After time expires, Hold AlGore and plank while the preacher preaches about asking for help and looking for a brother that might need it. (Let's do this for each other men!)

Last 4 minutes jail break 50m and do 5 Big Boys… again but do 10… keep adding 5 and sprinting until time expired.

Stage Coach:
Partner work
Partner 1 will run to the other side of the field and back to partner 2. Partner 2 will be doing an exercise that slowly progresses across the field until Partner 1 returns and switch. Continue switching off between running and exercises until you’re across the field.
Exercises – Bear Crawl, lunge, broad jump burpee, crawl bear and reverse lunge

Results:
Stage Coach won two categories, but Rabbit also won two and had the most overall votes. Win goes to Rabbit.

Great work by both Qs sharpening their leadership today.

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Full Nody

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WARMUP: We warmed up with SSH and stretchy things.
THE THANG:
Thang 1
300 Core
50 LBCs
50 American Hammers
40 Heals to Heaven
40 Flutters
40 Plank Shoulder Taps
40 Toe Touches (legs up reach for toes)
30 Freddy Mercurys
10 Big Boys

Thang 2
1. 5 Broad Jumps
2. 5 Bunny Hops (squat position)
3. 5 Lunges (2=1)
4. 5 Duck Walks

Thang 3
Dora
50 CDDs
100 Merkins
150 Plank Shoulder Taps
200 Dips
Didn’t have time to finish dips.

MARY: We had a few minutes left for some Mary.
ANNOUNCEMENTS were made
COT: Prayers were made.

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Winter Closeout Sale

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WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh
THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab walk/burpee broad jump/lunge walk the marching band field. Over to the brick wall for wall sits with heel raises. Back to COT
MARY: Present
ANNOUNCEMENTS: newsletter
COT: For Uhaul and his family

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Shoulder pain

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WARMUP:
SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack
THE THANG:
Partner up, one does the exercise the other runs out and back.
Merkins
Step ups
Derkins
Irkins

Run back up the hill stopping at lights for workouts (BBS, Lunges, CDD)

MARY: attended
ANNOUNCEMENTS: newsletter, yeti challenge, CSAUPs
COT:

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Bootcamp PLUS with new Mike Tyson PLUS exercise

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WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog
THE THANG: long mossy three circuits 1) monkey bumpers dry docks step
Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American hammers

11’s – new Mike Tyson PLUS & squats

MARY: yes, big boys hello Dolly’s flutters
ANNOUNCEMENTS: tortoise & hare, jaeger sprint
COT: lifted ip and prayed for our brother U-Haul

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