Tag: Senator Tressel

Halfway there…… 10 Seconds….

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Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer.

Warmup:

SSH x 15
Seal Jack x 15
Plank Jack x15
Mountain Climber x 15

Pick up something heavy get to the field

All Pax line up facing a series of cones. All Pax have to do the following with their Block or Sandbag

50 Curls
75 Flutters with Press
100 Squats
25 Man makers

Every minute on the minute they will hear a beep. When you hear the beep you move to a cone.
Mode of Transportation between cone 1 and 2 is Overhead carry. Mode of Transportation of cones 2 and 3 are murder bunny or Bag toss.
Wash rinse repeat until all reps are done.
There was also a 20 minute timer on this. All pax finished just under the 20 minutes mark.

Next Phase
All pax line up in an Indian run format. The 6 will do 5 squats. We run for a minute then do a minute of an exercise. 8 rounds.

The exercises were
Bent over rows
Lunges
Big boy sit ups
Burpee jump overs.

Did this right up until 6:00am.

Theme today was motivation. Do you rush through to get the reps done…do you take your time and try to run out the clock. Or do you have a consistent approach that maximizes your effort and results. Only you know.

Thanks to Brawny for the opportunity to lead!

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? Alcatraz Smokin Jailbreak

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? Warm-Up – “Prison Intake”
Done in a circle; all IC (in cadence)
SSH – 25x IC
Imperial Walkers – 25x IC
Hillbillies – 25x IC
Windmills – 15x IC
Plank Jacks – 15x IC
Merkins – 10x IC
Moroccan NC – 10x each
Strawberry Pickers – 10x IC

? Main Event – “The Yard”
? Part 1: Hard Time Grinder
3-station grinder — simulate a hard day in “The Yard”
Set up: 3 stations about 20-30 yards apart. Plank until six is in.
Station 1 (Solitary Confinement) – Core:
20 Big Boy Sit-Ups
20 Flutter Kicks (4-count)
20 LBCs
Mosey to next station

Station 2 (Hard Labor) – Upper Body:
15 Merkins
15 Carolina Dry Docks
15 Diamond Merkins
Bear Crawl to next station

Station 3 (Escape Plan) – Legs & Cardio:
20 Jump Squats
20 Lunges (10 each leg)
10 Burpees
Crab Walk back to Station 1

? Part 2: “Swim for It”
Escape-style Dora with a “swim”
Partner up:
100 Merkins
200 Squats
300 LBCs
One partner does reps, the other “swims”:
Sprint ~50 yards and mosey back

?‍♂️ Escape Phase 1: “The Crawl Through the Tunnels”
5 Burpees OYO
SSH (x15 IC)
5 Burpees OYO

Mosey 2 laps (around parking lot)

Mary:
Call out a rotating set of PAX to lead:
Hello Dollies (IC x25)
Grave Digger (IC x15)
American Hammers (IC x20)
LBCs (IC x20)
Xs & Os (x20)
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Tortoise and Hare Tabata version

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Tabata Time : Tortoise and Hare version

Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises)

Tortoise

40 seconds on 20 seconds off
Ssh
Windmill
Seal jacks
Mcn
Imperial walkers
HR merkins
Squats
Diamonds merkins
Lunges
Hillbilly walkers
High knees
Mountain climbers

Hare

40 seconds run 20 seconds rest
12 rounds
5 Merkins each rest period

Tortoise

All Ab work 12 rounds
BBS,
LBC
Peter Parker
Parker Peter
Mountain climbers
Shoulder taps
Flutters
Hello dolly
Freddy Mercury
Toe Touches
Heel touches
Leg lifts
In and outs

Hare

40 seconds run 20 seconds rest
5 squats each rest period.

Tortoise

Only 9 rounds here
40 seconds on 20 seconds rest
3 rounds of 6 burpees
3 rounds of 8 burpees
3 rounds of 10 burpees

Fin.

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? Smoked Buffet of Pain ?

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? Warm-Up (Appetizer – “Clean Your Plate”):
SSH – 20 IC
Imperial Walkers – 15 IC
Hillbillies – 15 IC
Merkins – 10 IC
Moroccan Night Clubs – 20 IC
Strawberry Pickers – 10 IC
Burpee Buffet: 5 burpees OYO after every 2 exercises

? Main Course – “Buffet Line”:
STATION 1: Fried Chicken Legs (Legs)
20 Squats
20 Jump Lunges (10 each leg)
20 Mountain Climbers (each leg)
Bear Crawl to island and Jog back

STATION 2: Mashed Potato Arms (Upper Body Burn):
20 Merkins
15 Dips
10 Diamond Merkins
Sprint to island and Jog back

STATION 3: Mac N Cheese Core
25 LBCs
20 Flutter Kicks
15 Big Boy Sit-ups
Toy Soldier to island and Jog back

STATION 4: Gravy Train Cardio
10 Burpees
20 Monkey Humpers
10 Bomb Jacks
Crab Walk to island and Jog back

? Dessert – “Chocolate Fountain of Sweat”:
EMOM (Every Minute on the Minute) for 5 Minutes:
5 Burpees
10 Merkins
15 Squats
Rest for the remainder of the minute — or just enough to taste regret.

ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises

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Free the animal

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WARMUP:
– 10 Side Straddle Hops
– 10 Moroccan Nightclubs
– 10 Windmills

THE THANG:

– Jog to HT wall by O’Reilly – 3 min wall sit hands out, Drop 1 in at min 2 to finish

– Jog to back parking lot – Bear crawl w/ Merkins at each parking line

– Jog to Grace – 50 Jump-ups on benches

– Jog to Kids R Kids Learning parking lot – 50 Hip-Dips (25 each side) and 10 side plank crunches each side

– Jog to end of Grant Farm Dr. – 50 Squats

– Jog (L) to end of Palmdale Walk Dr. – 25 Merkins

– Jog up Reynolds Ridge Ln, take (R) on Berkley Hall Way, (L) on Stockbridge to Stockbridge Commons entrance by the dog spot – 3 Hill Sprints

– Jog to COT – 10 Burpees

2.2+ Miles of pain

MARY:
Cadence led by PAX
– 50 – Open Leg LBC’s (Come and get me LBC’s),
– 30 – Heel Touches,
– 10 – Back Extensions,
– 10 – Windshield Wipers

ANNOUNCEMENTS: Read your newsletters
COT: It is what it is…

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Q school June 2025

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WARMUP:
SSH, windmill, low slow squat, butt kickers, side shuffle, high knees
THE THANG:

Bear crawl to 10
Lunge walk to 20
Rinse and repeat until other end zone

Move to stairs
Run two laps then 10 merkins, 10 squats, 10 Bulgarian split squats
Go all the way down and back on stadium

Bear crawl to 10, 10 merkins
Lunge walk to 20, 10 LBCs
Rinse and repeat

MARY:
ANNOUNCEMENTS:
COT:

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music cat calls and quadzilla

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WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner
THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball courts. At hill partner runs hill while other partner does exercise with rocks. Curls, overhead press, goblins squats, clean and press. Jog to hill by COT with pain stations. At hill 4 rounds of quadzilla, one buy out of 10 burbes.
MARY: one round of Moby with merkins when he said down held until up.
ANNOUNCEMENTS: read news letter.
COT: prayers for those in need

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Slow Cookin’

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WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP

THE THANG:
COP (all in cadence)
SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular to mountain climber x 15/hold/elbows, LBC x 20, small and large arm circles CW and CCW

Mosey to the parking lot lines and form a single line along one line. Lunge walk to the opposite side and do a burpee ladder from 1-5. Repeat the ladder backwards with backward lunging.

Mosey to the grassy hill by the gas station for Jacob’s ladder. 5 reps up the hill with bombjacks at the top counting to 5

Retrun to the parking lot and pair up. Wheelbarrow about 20 yards and do 10 partner merkins (handclaps). Flapjack and return to the start. Rinse and repeat

Circle up for the <@UJGS2BBQD> killer hip routine (7 reps ea).

MARY:
Flutter kicks x 15, pretzel crunch x 10L/10R, Rosalita x 15, Superman hold x 3

ANNOUNCEMENTS:
Sign up for Ft Mill Care Center Lawn Duty. It’s summertime and the grass is growing. Get a partner and get it done – easy duty. Tortoise and Hare this weekend and Hog and Coyote (Rock Hill) next weekend for you CSAUP enthusiasts. Read your newsletter!

COT:
Prayers for family traveling, praise for young children’s birthdays.

Each AO has a distinct vibe. Slow Burn has a relaxed vibe because it’s well-lit, it’s moderate, which encourages (I think) more mumble chatter, and it’s on Fridays so the Pax are excited for the weekend ahead. It’s usually a fun workout and even more fun to Q it. I enjoyed the Q this morning, and I met some guys today in person, who I have only seen on Slack video (<@U07LMG5PDQU>, <@U08BNRBQ9D1>). The pax were in good spirits, and it was a pleasure to lead them. The rain stayed at bay, but we did have <@U08G28Z7E> today (see how I did that). Thank you again, <@U04M7P605SM> for the invite, and I look forward to the next one.

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Music and Merkins

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45 minutes of music.

A “base” exercise with another exercise when a key word or phrase is said.

1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill.
2. Voodoo Child- calf raises until “mountain then 3 jump squats.
3. That Energy- BBS until “that energy “ then 8 flutter kicks
4. Eye of the Tiger- Squat Punch until “Tiger” then run a lap
5. Why do we fall- Burpees the entire song
6. Kingdom- Hammers until “Kingdom” 10 toe touches
7. Phenomenal- 1st verse plank then HR Merkins on None. 2nd verse wall sit then squats 3rd verse Superman/banana.
8. Like a prayer- squats until prayer.. then 5 knee-tar-jas
9. Diamond Eyes- shoulder taps them 25 LBCS on “boom”
10. Danger Zone- run until “danger zone” then 3 burpees
11. Everyday I’m hustling- lunge walk until hustlin then do high knees
12. Thinking about me- Imperal walkers until Thinking then Catalina wine mixers.

Ended right at 6:00

It was fast but fun.

Thanks to all who endulged my stupidity.

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Autobahn Virgin Q

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WARMUP:
15 Wind mill
15 Hill Billy walkers
15 cherry pickers
20 Squats
20 Merkins
THE THANG
Mosey to the back of Harris Teeter (HT)
• “Cocaine Bear Crawl” (in groups of 3):
1 round of bear crawl per person
Meanwhile, waiting PAX perform:
• Side Straddle Hops and
• Sumo Squats
Mosey to the Spring of Arbors Apartments
• Pendulum Drill:
• Start with 7 burpees and 1 squat
• Then 6 burpees, 2 squats
• Continue until 1 burpee and 7 squats
Mosey to the church
• Partner Workout:
• Goal: 100 combined step-ups
• Partner A performs step-ups
• Partner B runs a lap
• Switch until the team completes 100 total step-ups

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