WARMUP: Moseyed to the track
THE THANG: The Murph
MARY: None
ANNOUNCEMENTS: All of them
COT: STK
Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did:
WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP
THE THANG:
COP: SSH x 30, windmill x 10, squat x 20, merkin x 10/hold/Peter Parker x 10/Left arm and leg high/6″/regular/mountain climber x 10/6″/recover, LBCx20, Morrocan night cub x 30
Run to the bottom of the hill by the ROTC building for Jacob’s Ladder (1-7), pull-ups at the top of the hill
People’s chair along the ROTC building x 90s, recover, round 2 with the Pax each running to the road, doing 3 burpees, running back to the wall.
Mosey back to the parking lot for cocaine bearcrawls along the parking spaces (1-5 merkins at each line)
MARY: American Hammer x 20, hello dolly x 20
ANNOUNCEMENTS: Fastest 5K in a couple weeks, Bethel Men’s shelter this Thursday, April 3
COT: Prayers for families, Splinter’s 2.0 in a difficult situation, Becky with cancer, Cash’s family
NMM:
It was a privilege to lead Q school this morning. Here are my pearls of wisdom from Qing workouts for the past 12 years:
1. Always have a watch to keep track of your time (start and end promptly).
2. Ease into the workout with a light jog, SSH’s, and windmills to stretch the major muscle groups.
3. I typically count at a slower cadence for more effective training. I make sure the workout is balanced with strength and cardio conditioning.
4. Use pull up bars whenever they are available at your AO. Try to work a back exercise into every workout (like Superman).
5. Steal shamelessly from other Q’s. I stole frequently from South Charlotte and local Pax (Geronimo was one of my favs). Today’s cocaine bearcrawls were stolen from Poppins (who stole from someone else, I think).
6. Due to my early work schedule during the week, I can’t stay for COT, and it’s something I truly miss. F3 has been a blessing in my life.
WARMUP: Honored Sergeant Major Robert Cottle, Mozy, butt kickers, toy soldiers, windmills, downward dog and honeymooner
THE THANG: 5 rounds of pain – Run down the hill around the playground and back to the ROTC building, 10 pull ups, 20 curls, 20 dips, 30 squats, 30 merkins then we finished off with 11s with overhead press at the top of the hill and merkins at the bottom.
MARY: went around the circle, lbcs, flutters, box cutters, hammers
ANNOUNCEMENTS: newsletter
COT: marriages, health, families
WARMUP: Did couple exercises
THE THANG:
4 rounds of board of pain
In between exercises take 400m lap
MARY:
ANNOUNCEMENTS:
Ruby and Splinter are training for Marathon :clap: :muscle: :bacon:
COT:
Be light in the darkness :bulb:
WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners
THE THANG: We did 5 rounds of exercises
The first 3 rounds were 17 reps of each exercise followed by a 400 meter run. The 4th round was 15 reps and the 5th was 10 reps
The exercises were:
LEPRECHAUN LUNGES
LORD OF THE DANCE SSH
GREEN MT CLIMBERS
DROPKICK MURPHY’S SHOULDER TAPS
IRISH TWISTS
POT OF GOLD SQUATS
PATTY O’PUSHUPS W/PLANKJACK
KISS ME I’M IRISH BIG BOYS
MARY: NO MARY
ANNOUNCEMENTS: Read your newsletter
COT: Reverend Ruby took us out with his soothing voice and a prayer
20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did:
The Thang
“The Impossible Mile Challenge”
– 1 Lap Burpee Broadjump
– 1 lap Lunge Walk
– 1 lap Bear Crawl
– 1 lap Run
<@UGU3XR5RP> finished first and thus was crowned “King of the Ring.”
NMM
We take on these challenges to prove our strength. On the surface, this was a physical beast. But during the challenge, it was apparent that this was just as much mental. No one chooses to do these exercises on their own. Candidly, it’s dangerous, difficult, and dare I say, impossible. But there’s a lesson in the face of challenges: will you quit when it gets hard or will you dig deep and push through? Whatever it takes to keep going, do that. If it means taking a rest and going again, do that. You must push past your perceived limitations to find the strength within. You have what it takes. Keep going.
Aye!
IJ
WARMUP:
wam up lap
20 SS
15 imperial walkers
15 squating mearckin night clubs
15 moutain climbers
Stretching
The thang
Start in end zone
10 burpees
Run to 50 nur back to end zone
10 burpees
25 pushups
Run to 50 nur back to end zone
10 burpees
25 pushups
50 lunges
Run to 50 nur back to end zone
10 burpees
25 pushups
50 lunges
100 sit-ups
Run to 50 nur back to end zone
10 burpees
25 pushups
50 lunges
100 sit-ups
150 air squats
Run to 50 nur back to end zone
3 sets of
5 chin ups
25 flutter kicks
25 calf raises
Mary
Hello Dolly
Box cutter
American hammer
ANNOUNCEMENTS:
Convergence Friday
Jaeger Saturday
COT:
Prayers and praises
Disclaimer and began with a run around the NaFo high school campus.
Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches
Run to bars; pax grab a cindy.
Thang 1: EMOM with cindy: do 20 KB swings, then rest until minute bell; then do 20 bent over rows, then rest until minute bell; then do 20 goblet squats, then rest until minute bell. Did three cycles for a total of nine minutes.
Mosey run down to Sugar creek Elementary School and back.
Thang 2: EMOM with cindy: do 30 SSH (no cindy), then rest until minute bell; then do 30 curls, then rest until minute bell; then do 30 LBCs w/ cindy, then rest until minute bell. Did three cycles for a total of nine minutes.
Thang 3: Bars: did pull ups, knees to chest, and toes to bar.
Run to shovel flag; flutters until 0600.
Fini
COT
WARMUP:
SSH, an Imperial Walker – Squat mix, merkins, Peter Parkers
THE THANG:
tel:10-9-8-7-6-5-4-3-2-1 Pullups
1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy
Called an audible to move to the next workout after 1 person was done.
Moved to the track and partner up for
100 merkins and 100 squats between partners followed by 400m run
Then 80 merkins and 80 squats, 400m
60 merkins and 60 squats, one last lap
ANNOUNCEMENTS: Jaeger, Rooster, Battlebot’s last Q and farewell at Printshop, Bethel
COT:
WARMUP:
Mosey
SSH 25
Mosey
20 Windmills
Mosey
20 hillbilly walkers
Mosey
20 cherry pickers
Mosey
Quad stretch
THE THANG:
mosey go to the football field
– run to 20, nur to the 10, 1 burpee, run to 30, nur to 20, 2 burpees, repeat until end zone
– Nur to 20, run to 10, 2 squats
– Nur to 30, run to 20, 4 squats
– Repeat until end zone
– bear crawl to 50
– 20 merkins, 20 squats, 20 LBCs,
– lunge to end zone
– mosey to pull up bars
– 5 chins ups, 20 merkins, 20 big boys, 20 calf raises
– run to bottom of hill
– 5 Mike Tyson’s
– 2 sets
MARY:
Pickle pointers
LBC
Rosa Litta
ANNOUNCEMENTS:
Battle bot going away workout
Convergence
Jeagar
COT:
Prayers and praise from everyone