WARMUP: 54’s
THE THANG: Cindy’s
MARY:
ANNOUNCEMENTS:
COT:
WARMUP:
Mosey to warm-o-rama an open section of the lot.
Side Straddle Hop
Produce Pickers
Hillbilly Walkers
Windmills
Moroccan Nightclubs
Imperial Walkers
THE THANG:
Avoid HT Garbage can and head behind Express oil change for,
100 Step Ups
Run to the front lot for,
Toy Soldier/ Run
Lunge Walk/ Run
Karaoke Walk
Side Run
Head to the dollar store for 100 each with Partner Dora,
100 LBCs
100 Calf Raises
100 Arm Raises
100 Squats
100 Carolina Dry Docks
100 Lunges
100 Mountain Climbers
100 Skipping Without Rope
100 Shoulder Taps
100 Freddie Mercury
100 Merkins
100 Monkey Humpers
421 Burpees
As we could not get to burpees and ran out of time, One Burpee at 6 before CoT
ANNOUNCEMENTS: AKA continues, Blood Drive, Read Newsletter
COT: Prayers said and unsaid, health for family and friends
It’s a great Monday here in the Gloom as America’s team; the Pittsburgh Pirates are currently in first place. Much like a solar eclipse or Haley’s comet this is a rare occurrence so YHC busted out the Bucco gear for todays workout.
Warmup: None it’s STL
The Thang:
Starting at the stop sign closest to COT we did 1 burpee
Then ran to the parking lot for Southern State Bank where we did 4 HR Merkins and 4 LBC’s.
Wash, rinse repeat the route increasing the burpee count by 1 each lap and the Merkin and LBC counts by a factor of 4.
1 x 4
2 x 8
3 x 12
4 x 16
5 x 20
6 x 24
7 x 28
8 x 32
9 x 36
10 x 40
The route was roughly .4 miles total so a decent run in between the pain stations. Also featured was an “acceleration whistle” so when I would blow the whistle everyone would have to sprint for 10 seconds. Just to make sure everyone keeps pushing.
That said I’m confident that everyone got to at least round 7 which means everyone got between 3-4 miles in with well over 150 Merkins/LBC’s. (plus burpees!)
Always honored to lead thanks to Badlands for the call.
Take care everyone!
WARMUP: SSH, Low Slow Squat, Windmills
THE THANG: A tour de stank around the Golden Corral
Map:
https://goo.gl/maps/XwYByFosKXsYZ7vp6
Stops involving transport were mostly in the wrong direction to make the course 1/2 mile.
Cholanadu: 25′ wheelbarrow, 50′ lunge walk
Front of Red Bowl: 15′ burpee broad jump up the little hill
North parking spaces: 20 BBSU (not reverse direction)
West dumpster territory: 70′ bear crawl
South HT wall: BTTW for 10 handstand pushups
Most got 5 laps, some got 6
MARY: Those who had time at CoT did some
ANNOUNCEMENTS: read your newsletter
COT:
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Calf Raises, and Strawberry Pickers
THE THANG:
Balls to the Wall with Merkins, 10-Count, and Mountain Climbers; Backs to the Wall with Overhead Claps, 10-Count, and Small Arm Circles
Pain Islands= Island #1 – 10 Burpees, Island #2 – 20 Shoulder Taps, Island #3 – 30 Squats, Island #4 – 40 Carolina Dry Docks, and Island #5 – 50 LBCs; 3 Rounds with rinse and repeat except the modes of transportation were as follows: Round 1 – Bear Crawls, Round 2 – Lunges, and Round 3 – Crab Walks
MARY: American Hammers, Hello Dollies, and Box Cutters ending with 5 minutes of Broga
ANNOUNCEMENTS: Read your newsletter
COT: Prayers and Praises
When called to lead by a fellow yinzer…. You answer the call. The standard is the standard after all.
Disclaimer
Warmup:
8 Manmakers every minute on the minute for 5 minutes
Began the long mosey.
3 rounds of 18 Minutes.
For each 18 Minute round we would stop and do reps of an exercise. The number of reps was equal to the minute in the round. So after minute 1 we did 1 merkin after minute 2 we did 2 merkins etc..etc…
As the reps progressed it definitely got harder and the chatter got less.
Round 1: Merkins
Round 2: Squats
Round 3: Hammers ( In the interest of time and to ensure that we got back to COT on time we just walked most of this but did get hammers in at the very end)
All in we got over 170 Squats and Merkins in plus Manmakers and hammers.
Thanks to Sprocket for the call! Always happy to support a fellow Yinzer!
Take care and until next time……N’at.
WARMUP: Some SSH, Windmills, Moroccan Night Clubs, Imperial Walkers & Hillbilly Walkers
THE THANG:
Mosey over to the side of Harris Teeter and use there giant wall for a little work. Everyone grabbed a seat against it and had a 10 count waterfall kick us off down the line. We followed this up by a plank series with our feet on the wall (parallel, 45 degrees & B2W) 10 count at each. It was all so much fun we did it again.
Mosey back to the parking lot and completed a round of solo DORA style work. 100 merkins, 200 squats, 300 LBC. Run to the end of the lot and back whenever you were unable to continue or at least ever 1/4 of the set.
Once this was completed we continued to a board of pain for the final 10 minutes. Exercises were completed by all with a PAX in the center of the circle being the timer completing 10 man makers with a toss of the 30lb sandbag over the shoulder each time. We got through:
-Donkey Kicks
-Mountain Climbers
-SSH
-Flutter
-Plank Jack
-High Knees
-Lunges
ANNOUNCEMENTS: Attend the Cannoli Run or answer to Twister…
COT: It happened
Site Q School Volume 2
Decided to streamline this edition. For all specific details and guidance on Site Q responsibilities please refer to the site-q guide on the Site Q channel in Slack.
Started with a disclaimer
Mosey to the teacher parking lot by Dave Gibson.
Warmup:
20 SSH
10 MNC
5 Burpees
20 Seal Jacks
5 Windmills (VERY SLOW windmills)
5 Burpees
15 PlankJacks
Stretching
5 Burpees
Theme of the day for Site Q school: Stewardship.
Part 1 Stewardship of the Site itself Topics Covered:
Scheduling Workouts
Hyping the Site
Knowing your site(from a safety perspective)
Care for the site. DON’T destroy your site. Intervene if the Workout Q is doing something that could cause damage or trespass
Shovel Flag responsibilities
Workout: 40 Seconds plank followed by 40 Heel Touches 4x. Also 5 more Burpees
Run to the Purple light on Dave Gibson
5 Burpees
Part 2 Stewardship of the PAX Topics Covered:
Check for FNG’s
Welcome them ensure a “good” name (within reason)
Coach and encourage VQ’s or newish Pax
Pick up the 6
Be Prepared with Phone/Safety if needed
Create a positive culture at your site.
Workout: 5 minutes EMOM 25 Merkins 25 LBC’s . For the final minute switched to 20 HR Merkins and 30 LBCs
Before part 3 and for interest of time we did the next portion here.
Workout 30 Burpees but with a 6 minute timer. So every minute you had to run to the other end of the parking lot to complete your reps. If you got to 30 before time was up then did flutters until the 6 was in.
Ran back to COT
Part 3 Stewardship of the Mission (F3 Mission) Topics Covered
F3’s mission statement
F3’s 5 core principles
How to apply those principles to your site
How to encourage those principles at your site
General reminders and recap of the other pieces we covered today.
Thanks to all who showed and for the opportunity for us all to grow together.
Looking forward to the next time!
Slapshot.
WARMUP:
Mozy to the wall
SSH
Low Slow Squat
CDD and chill
THE THANG:
Balls to the wall
It was at this point Sasquatch joined us
10 handstand pushups OYO
People’s chair
10 wall squats
Balls to the wall
10 handstand pushups OYO
20 burpees
mozy to roundabout
bear crawl around roundabout
20 burpees – to control the amount of chatter. There are people sleeping in those apartments ya know.
A2G (deep squat) for the 6
mozy to second roundabout
bear crawl around roundabout. Turns out this one is bigger. Who knew?
Olaf joined the group
20 more burpees to keep em quiet
Plank for the 6
mozy back to first roundabout
crab walk around
Plank for the 6
Mozy back to Red Bowl
3 corners, 10 reps each:
1) Big Boys and 2count Flutters
2) Burpees!!
3) Jump Squats and Bomb Jacks
The pattern was 1, 2, 3, 2, 1, 2, 3, 2, etc.
Funhouse joined us somewhere in here
MARY:
Flutters, Peter Parkers, and LBCs
ANNOUNCEMENTS:
Men’s shelter next week – Battle Bot
Blood Drive – 3D
Cannoli run
New 3rd F on Wednesdays – Kaiser
4/20 Partake – Battle Bot
Download “In Love While Parenting” App. It’s free – Olaf
COT: