A frosty morning for Rosie’s VQ

WARMUP: Mosey 5 minutes to the spot
Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins
THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each /
10 Burpees before each of 40 Merkins, 40 squats, 40 plank jacks, 40 Bobby Hurleys, 40 LBCs , Jog 1 lap and repeat until COT
MARY: Flutters and Big Boy sit-ups
ANNOUNCEMENTS: Fundraising for the Golf Tournament, business mentorship available, Read your newsletter
COT: Prayers and Praises

TClap |
0

The Kickoff of the Funhouse Farewell Tour

WARMUP:
I am certain we warmed up.

THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…

Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.

<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.

That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.

MARY: No chicks.

ANNOUNCEMENTS: Read your newsletter.

COT: The 5th Core Principle.

TClap |
0

Boot camp

Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into partners. Do 100 drydocks, 200 big boys, 200 merkins, 200 American hammers, 100 squats in rotating fashion while the other runs to the end of the parking lot and back.

TClap |
0

Coffee & Tacos

WARMUP: Cherry Picker, SSH, Merkin
THE THANG: Mosey to movie theatre: work in one spot and move to the next
Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick, Imperial Walker, Hillbilly Walker, 90 sec Plank
Move chosen from: Lunge Walk, Bear Craw, Nur, Karaoke, Shuffle, Sprint

MARY: Just a bit
ANNOUNCEMENTS: Golf, Give, Go if you can
COT: Glory to God for those willing and able to serve their neighbors affected by storms; Prayers for patience and wellness for those same neighbors

TClap |
0

Belly Dance

WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill
THE THANG:
:sweat:
Round 1 – 100 – Earl Fonda (right side)
Round 1 – 100 – Earl Fonda (Left Side)
Round 2 – 150 – Flutter Kicks
Round 4 – 200 – Freddie Mercury
Round 5 – 250 – LBC
Second set
Bear Crawl
Round 1 – 20 – Lunges
Round 1 – 20 – Squat

Great Work y’all

TClap |
0

The Opera(music from the cinema)

Warm Up, SSH, hillbilly, imperial, low slow
mosey to main parking lot
Bear crawl to horizontal line, 5 merkins
Lunge walk to next horizontal, 5 squats
Alternate above motion to curb and back

Mosey to front of Cinema: Partner Dora
100 Step ups
200 LBC’s
300 Carolina Dry Docks

100 Dips
100 Big Boys
100 Incline Merkins

Back to COT, Airborne stretch, round robin exercises

Announcements: collection of donations
Prayer or praise from everyone, lots of prayers for western NC from everyone

TClap |
0

Honoring Hero Danny Dietz

WARMUP: (all in cadence)
– SSH X20
– Merkins X10
– Peter Parkers X10
– Windmills X10

THE THANG:
DIETZ (10 Rounds)
– 5 Pull-ups
– 15 KB Swings
– 15 Merkins
– Run 200m (ran to the speed bump after the cross-walk)

Back to COT for 36 burpees and 5 minutes of Mary

TClap |
0