Tag: Ponzi

Legs on fire

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This was my first Q of the year and the first one since the Christmas season brake I had to take and due to a scheduling mistake on my end I ended up with back to back Q’s which I loved so I can focus on different muscle groups each day.

Monday and Tuesday WO were brutal on upper body at Honey Badger Anniversary with Cheddah and Fire ant with Deacon so I decided to focus on legs and abs, noting else, PAX were in for a surprise as I usually bring my props but my shoulders, chest and arms needed a brake.

We had no FNG’s and a quick disclaimer was given while moseying around the parking lot followed by the warm up:

SSH

Windmill

Low Slow Squats

Mountain climber

Peter Parker

Burpees

LBC’s

THE THANG:

A “simple” routine to be repeated 7 times for a total of 49 reps of each of the following, a lap around the parking lot was completed after each circuit:

7 squat HAND TOUCHES GROUND

7 dying roach DC

7 lunges DC KNEE TOUCHES GROUND

7 rosalitas

7 squat jumps

7 flutters DC

7 monkey humpers 

7 circuits were completed with about 16 minutes to spare, great push by all the PAX with lots of mumble chatter about burning legs. We moseyed to a “comfy” grass area and had a visit of my favorite web exercise Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) abs were burning by then so we had to go back to legs and found a wall for some people’s chair, everyone will hold position while PAX starting from the left end will perform 3 burpees, legs were on fire so the best thing to do was to rinse and repeat for a total of 2 wall circuits.

With about 5 minutes left on the clock we went back to the parking lot for some sprints, jog one way and sprint at 100% on the way back X 4,  some more mumble chatter then but everyone gave their all.

The lucky runners that missed leg day joined us at the end for announcements, prayers and praises at COT.

Thank you copyright for the opportunity to lead.

Tinsel out.. till the next day

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Love Hurts

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Maybe it was three days early, but YHC thought it would be fun to do a Valentines Day Q. It was 37 degrees and raining – love was in the air.

9 of the regular LW crew and 1 FNG (this must be the winter of the FNG) showed up to feel the love. After a full and complete disclaimer, we moseyed to the back of the school.

Warm-o-Rama

A bunch of the normal stuff. Merkins, low slow squats, produce pickers, downward dog. Probably some others.

The Thang

 

Cupid Shuffle

YHC had his speaker in tow so all the PAX could have a romantic Valentines dance. First, the song Cupid Shuffle was played. When “down” was said we did a merkin. “Kick” = donkey kick. “Left/right” = side plank to the left/right. Mountain climbers were done in the intervals.

 

Get Lucky

Next on the Valentines playlist was the Daft Punk song Get Lucky. Because, let’s face it, we are all hoping to get lucky on V-Day. “Up” = bombjack, “get lucky” = burpee. Crab cakes to the rhythm during the rest of the song. Lots of mumble chatter by this point. Repeatedly going from a bombjack directly into a burpee is a great crowd pleaser.

 

Heartbreak 1,2,3

Sometimes playing the game of love you get your heart broken. This routine is like Doras, but with a heartbreaking hill to run. And they don’t come more heartbreaking than the Green Monsta. We moseyed to the Monsta and PAX partnered up and as a team completed: 100 diamond merkins (diamonds are forever), 200 boxcutters (boxes of chocolate), and 300 monkey humpers (the ideal end to Valentines Day). Originally YHC had thoughts of playing 80s love ballads during this segment, but I decided against it and went for 90s rock instead. Who knew Two Ferns was such a Pearl Jam fan?

 

Rosham-Burpees

The final segment of the morning. Sometimes in a relationship you need a tie-breaker, and a little rock-scissors-paper is as good a way as any. In pairs, PAX played RSP. First round: winner does 1 merkin, loser does 1 burpee. Second round: winner does 2 merkins, loser does 2 burpees. Go all the way to 10 rounds. We managed to get to about 8 rounds each before time was up and we headed back to COT.

 

COT

FNG AJ was asked to tell a story that he would use to impress people at a cocktail party. After a detailed account of getting conned by an old man, he revealed that the whole thing was a fabrication. He hoodwinked us. Therefore, we welcomed FNG Ponzi to the crew.

 

Thanks for making a rainy morning fun fellas. And thanks to Flux for the opportunity to lead.

 

Stay Classy,

Homebrew

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