Tag: River Rat

Q vs Q 2023 Finals

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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

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Purple Unicorns with Glitter Accents

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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

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Q vs Q Week 1 2023

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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.

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A run to nowhere

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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!

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Sandbag Share

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WARMUP:
THE THANG: Rucked 1.84 miles. Stopped every 0.3 miles and did two PT exercises at each stop with ruck and passed along #40 sandbag
Stop 1 – 20 ruck squats, 15 ruck merkins
Stop 2 – 20 overhead presses, 15 curls
Stop 3 – 20 4ct flutters presses, 15 ruck big boys
Stop 4 – 20 2ct mounting climbers with ruck mtn climbers, 15 lunges each leg
Stop 5 – 20 upward rows , 15 overhead presses
MARY:
ANNOUNCEMENTS:
COT:

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Pathfinder

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WARMUP: sure
THE THANG: 6 miles @ 10ish pace
MARY: 25 flutters IC, 10 dying cockroaches IC, and some Simpsons
ANNOUNCEMENTS: read the newsletter
COT: praise: time w/ family, getting to be dads, Squatch’s g-mom discharged from hospital prayers: Squatch’s sister in law’s medical issue, kids

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Wait…you want me to Q a ruck workout?

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WARMUP: Made our way to the upper parking lot for SSH, Mountain Climbers, Plank work, Windmills, and more SSH without ruck

THE THANG: FYI…this was my VQ (ruck)! I felt WAY outside my comfort zone, which is where we as leaders are meant to be…but like most any challenge we face, the way through it is my taking the next step.

Remaining work with ruck – relocated to the sidewalk just outside the entrance to the BMX track and started at the first light pole with 10 squats, lunge walk to next pole for merkins, reverse lunge walk to the next pole for curls, lunge walk to the next pole for thrusters.  Now at the bottom of the hill, we discussed my #OneWord for 2023 of #Intentionality and proceeded to use the hill for a Jacobs Ladder – starting with 10 burpees at the top and 1 big boy sit-up with the ruck overhead at the bottom.  The group completed this with just enough time to make our way back to COT
MARY: nothing other than the big boys
ANNOUNCEMENTS: Mens shelter, blood drive, d2d fundraising, newsletter
COT: What’s share in COT stays in COT

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Circle of death

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Warmup:
SSH
Moroccan Night Club
Imperial Walkers
Mountain Climbers
10 man makers
squat hold with the bell
Turkish get ups
10 man makers

The Thang:
Partner up for Catch me if you can. One partner did 10 merkins and the other partner carried both bells. The first partner then caught up and swapped.

Next up was 6 cones with exercises that we rotated through.
20 Burpees
20 Curls
20 Seated one arm presses
20 American Hanmmers
20 Goblet Squats
20 Single Leg Dead lifts(oil derricks)

The PAX got in 3 rotations or more around the circle.

Overhead one arm carry the bell back to the COT.

Mary:
10 V-ups with bell
LBC’s in Cadence

The Site Q duties were passed from @airborne to @happy hour. Airborne has done a great job with this site and we look forward to Happy Hour’s leadership. We had 2 FNG’s which was great.
Thanks for the opportunity to lead!

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DORA Ready with an unexpected whistle

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Disclaimer: when you hear a whistle you owe 10 burpees; intermittent whistles throughout (maybe 10 times)

WARMUP: 50 SSH, of course, and a few others warmup type stuff

THE THANG:
– Dora #1
— 200 Merk’s
— 200 Dips
— 100 Derkins
— 100 Wide grip merks
* Partner did a 50’ish yd Bear Crawl [lots of mummblechatter here?!? Some preferring the bear crawl over merks?, guessing the holidays make some of the pax soft?? 🙂 ]

– DORA #2
— 100 squats
— 150 Monkey humpers
— whatever was next nobody got to…
* Partner did a 40ish yd Duck walk

MESSAGE: we do dumb stuff in the gloom to prepare for the unexpected; the whistle, the burpees represents the unexpected in life; continue your preparedness

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