Birdcage took the KB PAX on a farmer’s carry walk around the HS stopping for various pain stations along the way. Welcome FNG Wagon Wheel
Band Camp came to RPG with one objective, prepare the Pax for the Sweati on Saturday morning. Objective achieved!
BROGA prepared the Pax for the SWEATI -CSAUP and offered a subtle reminder of the importance to add in some flexibility training during the week!
Bandcamp directed the Pax thru 30 mins of BROGA, then turned over the RUN/RUCK option to Bass-o-Matic (RUN Q) & CakeBoss (RUCK Q).
15 mins remained, for a 1-mile tempo RUN with Bass-O-Matic or the all-important 3rd F Ruck with Cake Boss!
What are you doing to Get Right, Live Right, and Lead RIght? POST somewhere to get better!
Sasquatch and BodyWash delivered at RPG. Sasquatch started two minutes early and finished one min late, with Body Wash picking up the Pax with a strong “Barry Loop” path for the Cardio portion of RPG. (not to mention no sun and 20 degrees cooler.) The humidity levels remained above normal and turned the fellowship run into a strong outing.
Nice work by all!!
Well, there was a bit of smack talk on the Slackiest of Slacks on Sunday night which led to a barn burner of a workout Monday morning… There was also some Tweeting on behalf of Tweeterless-YHC about the lack of adult supervision with JWOW being DR rocking a banana hammock and a piña colada…
The PAX began with some warmup SSH, Tappy Taps, Hillbilly and Imperial Walkers and then a quick run to the cones to explain the pain program for the morning…
The plan for the morning was TWO count them TWO DORAs… Concern from the Q that we would run out of time, but clock be darned we set off with lifting heavy things.
First, the time keeping device… either a short run, probably only 15 meters away for 5-10 burpees, PAX able to chose their burpee count, OR roughly 80 meters or so with 10 Merkins at the cone.
While this was the time keeping device, the following were the sets of pain for the PAX:
DORA #1
1) 50 Snatches 2) 100 Skull Crushers
3) 200 Kettlebell Swings 4) 300 Chest Press
DORA #2
1) 50 UHauls 2) 100 Big Boy Sit-ups (w/ press)
3) 200 Hammer Curls 4) 300 Flutters with a Press
Believe the PAX all completed the assignment and there was much weeping and gnashing of the teeth by the PAX. Noodle arms in the present, but beach worthy upper bodies by Thursday.
For those hyper focused on the playlist of choice… Gen X Mix on Amazon Music
6 PAX and an amazing doggie showed up at RPG in an attempt to add some much needed Flexibility training. Sasquatch did not disappoint as the mumble chatter was running wild. (Clearly, the pain endured (not less than 8 hours earlier) admonished by a CakeBoss CSAUP “The Barry” was still present and accounted for by the PAX. Nice work by all.
New Location – Pyramid building – 7000 Regent Parkway – (same location as the “Barry”) was also given 3 thumbs up by Pax who live within walking distance. Hmmmmm….
Destiny brought weight and delivered the pain. All accelerated…
There was too much terrible music, too much running, too much chatter during COT, but all accelerated…
Fourteen/Fifteen bell slingers decided to make the hard decision and accelerate their Wednesday morning. A disclaimer was made and we were off. We slowseyed over to the front of the school with the bells for a traveling warm up.
The Thang:
Dora is her name. Pain is her game.
Partner #1 – 100 KB Swing, 200 Bent Over Rows, 300 Merkins
Partner #2 – Run up to the top of the hill by the high school entrance sign and do 5 burpees.
When partner #2 gets back switch assignments.
After the pain was fully unleashed, we slowseyed back down the hill near COT for thang part 2.
The Thang 2:
Bear crawl with bell two parking spots and do 3 man makers. Went halfway across the parking lot and there was a half time performance.
Half Time: 10 snatches sprint across the parking lot and back. 10 KB swings sprint across the parking lot and back to your bell.
Half time was over and back to the rest of the scheduled program. Continue to bear crawl across the rest of the parking lot while doing 3 man makers every two parking spaces.
Back to COT for 30 seconds of LBC’s at Santini’s request.
Announcements, prayers & praises.
Thanks for the opportunity 3D.
-JWOW
14 HIMs showed up for what was promising to be a great morning. Prior to this morning HIC had not posted in 3 weeks. While not fartsacking, I certainly was not pushing myself. Being know for not wanting to do much cadence there was a plan hatched the night before that was sure to be easy to lead yet keep everyone on their toes and with any hope, a bit sore the next day.
After a good bit of razzing from the group about an FNG on Q (Yeah I get it, it’s been a while) we start off.
Warmup: Mosey around the lot. SSH (x20) MNC (x20) Tappy Tap (20x)
Grab your bells
Slight move of location for The Main Event. Keeping with the theme of I don’t want to count we’ll use a run timer for the remainder of the morning. One person runs out to the gate and back, the rest of us do exercises for that time.
Goblet Squats
Curls
Lunges
Scull Crusher
Calf Raises
Overhead Press
Romanian Deadlift
Chest Press
Big Boy Sit-ups.
BREAK: Move to the wall. Peoples chair. Everyone does 5 burpees down the line.
Second verse same as the first:
Goblet Squats
Curls
Lunges
Scull Crusher
Calf Raises
Overhead Press
Romanian Deadlift
Chest Press
Big Boy Sit-ups.
Back to the wall: Bear crawls to the end.
5 min of Mary.
Announcements:
Convergence at WEP on 7-11
My thanks to 3D for the call out and opportunity to Q. It was much needed to get out of my covid funk. It takes a village, and I’m thankful for all of you.
OMG Becky, am I at the correct AO? That was my thought when I pulled up at 5:11am and saw 15+ dudes waiting in the parking lot. The power of location! The Snake Pit doesn’t get much love way out at CRHS. I was honored to lead 19 others in a kettlebell workout. Here’s what we did:
1 Curl (each side)
1 Tricep Extension
1 Chest Press
1 Big Boy w/ Press
1 Goblet Squat
1 KB Side Bend
1 Bentover Row (each side)
1 KB Swing
Longshanks came running through with a super bright headlamp.
Round 2 was the same set with an added rep, so 2 of each. 3 of each in Round 3. 4 of each in Round 4. 5 of each in Round 5….we did 12 Rounds and got swole! It wasn’t too shabby the first few rounds but after round 5 the groaning and complaining started. Music to a Q’s ears! After 12 Rounds we circled up for 20 Flutters in cadence and 10 Box Cutters in cadence. 6 o’clock happened.
We heard about Park and School AO’s opening soon.
We heard about an upcoming Convergence.
We prayed for Tinsel’s son.
We prayed for the end of the school year.
We praised Sky Q for life and the ability to workout in His presence.
Site Q’s…please schedule me.
