WARMUP: ha!
THE THANG: 5ish miles
MARY: not today
ANNOUNCEMENTS: Run a lap or 7 w/ Maximus and others this weekend at ASCG 12-hour trail run
COT: If parenting is easy, you’re not doing it right or have given up…
THE THANG: 5.5 miles from Panera into ASCG and back. We ran with @Wegmans for approximately 0.0001 mile.
WARMUP: Short Mosey, 5 core principles were recited followed by a burpee for each one, cherry pickers, SSH
THE THANG: Went to the short track to show everyone the board. Liked the IPC week 3 format so much decided to use it. Increased the number of rounds since our run distance was shorter and Cindy didn’t participate. Here’s the run down:
RD1 – 10xMerkins, 16xStep-Ups, 20xMerkins, 26xStep-Ups, 30xMerkins, Run a Lap
RD2- 10xStep-Ups, 16xCDDsw/FeetOnCurb, 20xStep-Ups, 26xCDDswFOC, 30xStep-Ups, Run a Lap
RD3 – 10xCDDswFOC, 16xBulgarianSplitSquats, 20xCDDswFOC, 26xBSSs, 30xCDDswFOC, Run a Lap
RD4 – 10xBSSs, 16xV-Ups, 20xBSSs, 26xV-Ups, 30xBSSs, Run a Lap
RD5 – 10xV-Ups, 16xDerkinswFOCurborBench, 20xV-Ups, 26xDerkinswFOCorB, 30xV-Ups, Run a Lap
RD6 – 10xDerkinswFOCorB, 16xFreddyMs, 20xDerkinswFOCorB, 26xFreddyMs, 30xDerkinswFOCorB, Run a Lap
RD7 – 10xFreddyMs, 16xBurpees, 20xFreddyMs, 26xBurpees, 30xFreddyMs, Run a Lap
Most of us made it into rounds 6 & 7 and I believe we had a couple of finishers. Lots of mumble chatter, great fellowship.
MARY: No time
ANNOUNCEMENTS: Read your newsletter
COT: What is said in COT stays in COT. This should give freedom to vulnerability. I encourage you to speak up at COT with anything on your mind/heart. This is your opportunity to ask/receive help with your burdens! You do not have to carry them alone!
WARMUP:
Ran over to parking lot behind football fields
SSH – all exercises were to 20 INC
1 burpee
Windmill
2 burpees
Cherry Pickers
3 burpees
Squats
4 burpees
Moroccan Night Club
5 Burpees
Imperial walkers
6 burpees
Merkins
7 burpees
LBC
8 burpees
CDD
9 burpees
Flutter
10 burpees
Throughout the workout we had pax share about different opportunities we have within The Fort to serve our community. We had the following speak (Fogerty – Trash Pickup, Cousin Eddy – Bethel Men’s shelter, Jiffy – FM Care Center, Stuff the Bus)
Partner Up
Round 1 –
Squats
Flying Squirrels
Inch worm merkins
Round 2
Big boy sit-ups
Jump Squats
Wide arm merkins
We have an amazing opportunity in The Fort to impact our community. We have pax impacting our community through service. Challenge was raised, if you aren’t actively impacting the community, why not?
It was an honor to be able to lead the workout this morning. This was diffident from most workouts because of the number of times we stopped to talk. However I felt it important to share with the guys what is happening around them. We also were able to congratulate Double D in his hand off of Nantan to Esso. Double D, thank you for you service to the pax. You have always been someone who ask the tough questions that challenge us and I thank you for that and what you did for our Region during your reign as Nantan. Esso, I look forward where you are going to take us and your energy to lead. We have a bright future ahead.
WARMUP:
THE THANG:
From the BMX track ran to River Road and did 4 AMRAP exercises 45sec each with a 12sec break in between
Mnt Climbers
Bomb Jacks
Shoulder Taps
Squat Thrusts
Ran back to the gate at the BMX track and did 4 AMRAP exercises 45sec each with a 12sec break in between
Merkins
Squats
Lunges
Peter Parkers
Ran down the hill to the round-about on River Parkway and did 4 AMRAP exercises 45sec each with a 12sec break in between
Speed Skaters
S.S. Hops
M.N.C.s
Mountain Climbers
Ran back to COT area
MARY: 10 of each – Big Boys, 4ct Flutter Kicks, American Hammers, Heels to Heaven, Heel-to-Heel side touches
ANNOUNCEMENTS:
COT: Closed in prayer
WARMUP: SSH and Moroccan Night Clubs
Order:
Sally
Zalinsky
Olaf
Poppins
Sally’s Q:
Top- 10 shoulder press w/ coupons
Downhill- 10 steps then 10 mountain climbers double count.
Bottom- 10 XFactors single count
Uphill- 10 steps then 10 Merkins on hill
Repeat 10 times or until inevitable time out
Zalinsky’s Q:
Partner Dora
AMRAP excercises were Prison Cell Merkins, Jump Squats, Big Boy Situps.
4 corner exercises were: 10 Merkins, 10 Big Boys, 10 Squats, 5 Burpees
Olaf’s Q:
Fire hose indian run to bleachers. Stop for burpees along the way twice.
Teams divided into two and bear crawl under the bleachers, do 3 hand release merkins, run back.
Poppins’ Q:
Partner up. Movements to cones and back. Burpees at each side. Movements were: Partner carry, wheelbarrow, bear crawl, long jump. Start with 10 burpees on each end and drop it by 2 each time we swapped movements.
FINAL VOTES
Olaf – 19
Poppins – 18
Zalinsky – 5
Sally – 3
Honeypot and Poppins faced off this week. it was great.
Nice morning at The Armory.
Ran the bells across the lot. dropped and circled for a warm-up.
walkers (Imperial/Hillbilly), merkins, squats, LBC, Rinse & R.
7 boards set out. Rotate from one board to the next with a short run in between. Boards had bell exercise 15 count, both sides (L & R), non-bell exercise, finished by a 10 count bell exercise, both sides.
Returned across the lot with the boards and flipped the one at a time until time ran out.
Lots of lifting.
Thanks for the opportunity, first bell Q in many, many years.
Looks like we made it,
Barry Manilow
River Rat led a short warm-up.
SSH
windmills
Morrocan Night Clubs
Mountain climbers
Al Gore
Q1 – Zalinsky
burpee waterfall down the hill
Q2 – Esso
Laps around the RV lot. 10 burpees every time the whistle blew. Exercises at each lap.
Q3 – Zalinsky
Partner 4 corners
Merkins, Big Boys, Squats
Q4 – Esso
Partner Dora
Bear crawl down / NUR back
Partner did SSH. The whistle was still in effect.
Strong Q’s by both participants today. Good mumblechatter and fellowship. Great to see a bunch of the QvQ veterans. Looking forward to a great month.
Here’s an update and the name-o-rama.
WARMUP: None. Do it yourself. 5 am start.
THE THANG: We ran behind and in front of Gold Hill Middle exploring some new “sites” and exploring a new .3 area through the woods. It was nice and flat and soft. Overall, PAX felt we were running to nowhere – which makes sense since we went everywhere in the dark. Just when you thought we were done with hills, we were not. Mumblechatter was as at a minimum today, but probably due to pace, although Rolloff had no trouble talking while running and Skate-or-die was faking that he was tired as he sprinted the last .1 like he was the Tyreek Hill. For the record, Rolloff probably felt we were not running fast enough.
Thanks to the runners for joining me at Pathfinder this morning!
MARY: Who is she?
ANNOUNCEMENTS: Combined with Colosseum.
COT: Combined with Colosseum. Cool new FNG named Knock Knock. Welcome!