Tag: PETA

Forge!

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Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training.
Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and step ups. Next, we ran past the stinky dumpster to the back wall of HT. Wall sits bear crawl out merkins crawl bear back. Crab walk, LBCs, crab walk back.
Next we traveled to CVS for a four corner relay. Each member ran around the building 5, 10, 15 and 20
Merkins at each corner. Next person moved when pax ahead complete corner #1. Second round squats same count.
Back to COT.

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Cool Breeze

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WARMUP: SSH, Merkins, MNC
THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press. Switch hands and farmer’s carry back. Repeat 4 times substituting exercises at each end. Partner up. 100 merkins as partner farmer’s carries two coupons down and back. Then LBCs with a rifle carry down and back. PICK UP EVERYTHING and head back to COT for round robin u call it Mary.
MARY: 👆
ANNOUNCEMENTS: Q School with @UGND8G4TD, Bethel Men’s 10/1 with @U083QU67RF0 Convergence at WEP next Tuesday.
COT: 👍 Many prayers.

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Yup

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Warm-ups began with some SSHs, WMs, IWs.
Next, Partner exercise – partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps were completed.
Next, we carried the bags around the big loop, stopping at the rock, the big tree
, and side parking lot for exercises:
Press, V-up press, over shoulder toss, pull through, Simba, bent over row.
Bag toss from the start of the sidewalk to the cross walk. Rinse and Repeat
Back to COT.

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Rememberence

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WARMUP: 9 exercises of 11 counts per started and ended with burpees
THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We all worked the entire time with a little mumble chatter of where we were 25 years ago when the world felt like it stopped. We didn't finish but we didn't stop just like the brave men and women that gave their lives trying to save others. The ultimate sacrifice. Remeber and Never forget.
343 FDNY, 23 NYPD, 37 Port Autority, 2184 in the trade centers, 2735 in buildings, pentagon, flight 93. God Bless and Rest in Peace.
MARY:
ANNOUNCEMENTS:
COT: Never Forget…

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BRR warm up

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WARMUP:
Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot.
SSH
Imperials
Hillbillies
Cherry pickers
Windmills
Peter Parker’s
Parker Peter’s
Plank it out!
THE THANG:
DORA
100 merkins
200 squats
100 plank jacks
200 seal jacks
100 Shoulder Taps
200 American Hammers
100 mountain climbers
200 LBCs
100 lunges
200 calf raises (I think a few made it here, no one finished)

MARY: I remember Hello Dollies. There was something before this. It’s was only two rounds.
ANNOUNCEMENTS:
COT:

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The daily

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WARMUP:

  • Mosey around the big loop
  • Mountain climbers
  • Windmills

THE THANG:
10 second rests between sets
1 – Curls (12 reps x 3)
2 – Lying triceps extension (12 reps x 3)
3 – Overhead press (12 reps x 3)
4 – Side bends (L/R) (12 reps x 3)
5 – Bag press (12 reps x 3)
6 – Laying bag pullovers (12 reps x 3)
7 – Wrist rolls (12 reps x 3)
8 – Single leg rotation twists (12 reps x 3)
9 – Squats (12 reps x 3)
10 – Romanian deadlifts (12 reps x 3)
Mosey with the bag around the small loop
11 – Calf raises (12 reps x 3)
12 – Glute push (12 reps x 3)
13 – Leg lifts (12 reps x 3)
14 – Bent over rows (12 reps x 3)

MARY: N/A
ANNOUNCEMENTS: Read your newsletter
COT: It is what it is…

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Lawn Ornament Weights

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WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers.
THE THANG:
AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags or KB the rest do AMRAP work.
Merkins, American Hammers, Jump Squats, Mountain Climbers, Flutter Kicks, Lunges After the circuit, run a lap. Repeat. Times 4 and 5 we swapped to Wall sit variations along the pilates wall.

Core Finisher
Hold a Bear Plank 60s, Back plank 60s, Side plank 30s each, dead bugs (IC), Toe touches and Gas Pumpers.

MARY: Core Finisher
ANNOUNCEMENTS: Newsletter and Bethel
COT: Yes

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Sink Q First timer

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WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies.
THE THANG:
15’s – 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls

5x5x5
5 reps/5 exercises/5 rounds
Manmakers
Merkins
Squats
Presses
Thrusters

Repeat 15’s

Partner work
1 pax 2 bag carry / 1 pax Shoulder Taps (2 rounds)

1 pax bag toss / 1 pax flutters with press (1 round)

1 pax lunge walk with racked bag/ 1 pax squats with bag (1 round)

1 pax bear crawl / 1 pax merkins (w/bag on back optional) 1 round

Repeat 15’s

MARY: Not today honey.
ANNOUNCEMENTS: Bethel, CSAUPS, etc..
COT: Amen.

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Sand bag shenanigans

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WARMUP: briefly. We worked on merkins.
THE THANG:
With a partner:
Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw. Come back other direction switching roles.

Descending ladder – at each cone:
X cleans, X thrusters, X upright rows.
10/10/10, 9/9/9 etc down to 1/1/1 advancing to each cone.

As a group, we took a lap around the school. Every PAX had their 40-60lb bag, 1 PAX carried 100lb ball. At spots specified by Q, all pax did 10 squats. Trade the ball and keep moving. Every PAX carried the ball.

MARY: brief
ANNOUNCEMENTS:
COT:

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Start with Station #3

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Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around – Ruck, SB, & KB.

WARMUP: Started with a mosey around the COT parking lot loop mixed in with the usual suspects, stopped and formed a circle back at COT for more of the usual warm-up movements. Time to work.

THE THANG:
3 stations were set-up around the COT parking lot loop. Instructed PAX they would need to carry all gear to each station. Upon arriving at a station, you can unload. Each station consisted of a buy in/out exercise and various other exercises with 1pc of gear. After completing the buy-in, list of exercises, and the buy-out, load up all gear and move to the next station. Continue until time is called. Stations are described below:

Station 1 — Exercises w/Ruck
· Buy In/Out – ManMakers x 10

  • Ruck thrusters x12
  • Ruck On squat jumps x12
  • Ruck On Alt Backward Lunge x 12 ( 6 ea leg )

Station 2 — Exercises w/Kettlebell
· Buy In/Out – Merkins w/ KB pull through x 10

  • KB swings x20
  • KB Alt Snatches x20 (10 ea side)
  • KB U-Hauls x20

Station 3 — Exercises w/Sandbag
· Buy In/Out – SB Overhead Press Toss x 10

  • Sandbag bear-hug squats x12
  • Sandbag ShouldertoShoulder OH Press x12
  • Sandbag DeadLift to Cleans x12

Everyone made it through 2 rounds on this muggy morning. FishStix said we covered a little over a mile and then suggested we should add one more piece of gear. Will take this suggestion into strong consideration for next time! We started with station #3 because YHC did not pay attention when setting up the stations prior to the workout. Found out it's not about where you start, it's how we finish that is important.

MARY: No time

ANNOUNCEMENTS: Read your NL! Stuff the Bus this Saturday, Bethel this Thursday, etc…

COT: STK!

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