Tag: Pitts

Summer Q School – Shooting Stars and Counting to 3

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Senator Tressel and YHC headed up the final installation of the summer Q school.  8 PAX joined in for some instruction, antidotes, and how to count to 3.  Brief introduction in lot, totally forgot to make the disclaimer, and we were off.  YHC at the helm.

The Thang

1/2 lap around WEP and circle up for the COP

Each exercise had some instruction of counts, cadence, form, etc.  It was awesome, I guess you had to be there.

SSH X 25 (Hey I saw a shooting star!)

Imperial Walkers X 25

Merkins X 10

Windmill X 15

Mountain Climbers X 25

Disclaimer X 1

Mak Tar Jai X 15

Burpees X10 OYO

Hand Over to Senator who then took us to the hill.

Jacob’s Ladder to 7 with Burpees at top. Senator explained more about what the main workout is about and how to prepare, audible, and listen for mumble chatter.  Kielbasa helped out with the suggestion to do burpees for this ladder.  No one was pleased, except for Seantor.

After ladder we moseyed over to the playground for some pull ups and ab lab.  Senator made it a point to tell the Q School that we do not do enough pull ups/chin ups and that he ALWAYS adds these in at an AO with bars.  I think Senator’s agenda was accepted under duress and the PAX pushed through with 2 sets of 10 pull ups/chin ups and then slow count LBC’s followed by a slower count of Freddy Mercury.

Final thoughts from Seantor about safety, serving the PAX when Q and how he doesn’t ever need a Wienke (memorizes before he gets there) but FunHouse always does (can’t even remember his kids’ names). And do the damn BackBlast!

COT – Always end with Circle of Trust – Prayers for kids to college, parents transitioning to new home and Seantor’s brother in law. 5 years of The Fort in September!

It was an honor to work with Senator to get the new Q’s on track to lead the PAX.  I am looking forward to see what this group of men will bring to the Gloom.  Double D is the man to hit up if you haven’t Q’d and want to get on the list for Block Party!

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#Varsity

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8 PAX show up to put in work this morning. The overcast morning kept it fairly dark the entire workout.

Disclaimer was Disclaimed.

The Thang:

We took advantage of the circle we were already in and started the warm-up.

Slow Windmill – 10

Low Slow Squat – 10

Mosey around the parking lot: Karaoke L/R –> Mosey –> Knees to Chest, Ankles to Hip –> Mosey –> Walking Lunges, Toy Soldiers –> Mosey

Circle Up

Hill Billy Walkers – 10

SSH – 25 double count

Merkins – 12 double count

Peter Parkers – 10 double count

Parker Peters – 10 double count

Honeymooner, Downward Dog, Honeymooner

Moroccan Night Club – 15 double count

Mosey to the pull-up bars and partner up:

Partner#1: 8 pull ups / Partner#2: 8 squats; 3 sets

Partner#1: 5 toes to bar / Partner#2: 5 jump squats; 3 sets

Partner#1: 5 Chin-ups / Partner#2: 5 jump squats; 3 sets

Mosey to the Wall:

People’s Chair; PAX#1 sprint to cone (approx. 30 yards out), complete 3 burpees, sprint back to wall, rotating until all PAX finish.

BTTW; 20 push-ups when finished

Mosey to Band Field:

Line up on Goal Line and follow the PAX in front of you in a single file line.

Every time we got to a side line the PAX: Low side shuffled on the side-lines for 10 yards

After 10 yards on the sideline, we ran the width of the field. Runs (distance: the width of the field) included: Karaoke Left, Karaoke, Right, Run Backwards, Run Forwards, Side Shuffle Left, Side Shuffle Right.

Line up on the 50 yard line:

Every 10 yards: 10 Bomb Jacks

25 Merkins (single count)

10 Burpees

25 Merkins

10 Squats

2 x 50 yard sprints

Body Destroyers (Crowd Pleaser!)

 

Mosey back to COT.

Name-O-Rama

Announcements

Prayers/Praises

NMM:

Kielbasa – There were at least 10 name changes throughout this workout for Kielbasa (mostly from Sauerkraut and Birdcage). Even though he was working through some injuries, he put in great effort.

Socrates – Today was Socrates first day back since my VQ. He put in great effort and got stronger and better. Great to see you in The Gloom again, Brother!

Wegmans– Wait for it…wait for it…There is a Then/Now situation happening with Wegmans.  It is great to see him working towards his fitness goals.

Geronimo – This man is a beast. His planking while waiting for the six turned into plank jacks (and then it turned into plank jacks for the other PAX!). Thanks Geronimo for keeping me company at the front as we moseyed from location to location within the AO.

PITTS – Can we get this HIM a VQ?! He’s more than ready (ask anyone who posted at The Coop this past Wednesday, when he lead an off the cuff warm-up like a seasoned pro). A regular at The Coop and Varsity…we’re lucky to have this HIM.

Sauerkraut – After the disclaimer, Sauerkraut request we do Body Destroyers, immediately. It wasn’t until the end of the workout (since I didn’t know, or want to know what a Body Destroyer was) that YHC finally took him up on his offer. Crowd pleaser, for sure (be sure to ask him for the details)! Awesome mumble chatter from this HIM.

Birdcage – It’s be great having Birdcage posting back at Varsity regularly. The mumble chatter is always good without this HIM.

 

It was an honor to Q for these PAX. Thank you, Kielbasa for the opportunity.

 

-Crawdaddy

#CoopStrong

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Mid-term Exam @ the Coop

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23 Men arrived with lots of chatter and welcome to FNG “Horse Shoe” and the EH by Couter inviting the intern out.  It was a beautiful day at the Coop for a Mid-Term Exam to remind ourselves of the word that we chose at the beginning of the year and to challenge our selves to finish strong.  

For those that chose a word at the beginning of the year… how is it going?  What have you learned? How are you approaching life differently?

For me… My word is Wisdom and I struggle for perspective and often lose my way and need to be anchor and guided.  The verse that has been shown to me to help is below:

Submit to one another out of reverence for Christ. – Ephesians 5:21

The Thang:

 –  Warm up… Thank you Pitts for stepping up and leading us through a series of warm up exercises!!  Nice leadership and excellent cadence! 

(mosey to band parking lot)

Power skip to 50 yard line and back

10 min Amrap

  •    5 burpees
  •    10 donkey kicks
  •    15 bomb jacks
  •    Sprint to 50 yard line and back after each round

  – bear crawl / Merkin ladder (1+ merkin every 10 yards) to 50 yard line and back

  – lunge walk/jump squat ladder (1+ jump squat every 10 yards)

Mosey to the NaFo wall for some wall sits and a bit of balls to the wall

3 minute Amrap

  –  5 – Flying squirrels

   – 5 – mountain climbers

   – 5 – Carolina dry docks

It was an honor and privilege to lead and thank you to Sugarbug for the opportunity.

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Block Party – Q School With Double D and Cake Boss

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15 or so PAX came to the latest installment of Q school with YHC and Double D.

Double D gave the intros and we quickly realized some PAX might have come for a regular beat down, only to find out we were teaching how to give a beat down.

Double D took the 201 PAX and I took the 101 PAX and we instructed best we could. (See documents on website)

Again, it was hot a mofo out there and we were dripping even teaching the beat down, not just delivering it.

We regathered at about 0550 and answered some final questions from the PAX.

t-clap’s to all the PAX looking to lead. Its amazing what can happen from leading a group of guys in a boot camp. Things start to happen and confidence is grown…..no more sad clown!

Thanks to Ginsu for  the lead and we look forward to all these new Qs in the mix!

 

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The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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