Tag: Sugar Bug

The Coop 2017.29

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I was greeted this wonderful morning by over 20 gentlemen that all came to get stronger.  This is not an AO on my routine schedule, but I love it and sneak over here for the pull-up bars on occasion.  It’s the first time I’ve gotten to Q here so guess what?  We’re all going to be sick of the bars before we leave.

Warmup: SSH, Merkins, Freddys

Break up into groups of 3.  Groups of 3 will provide adequate rest between exercises.  This workout is to build strength, not endurance.  Just don’t check twitter while occupying the bench and we’re cool…

Upper body superset: (this is drop set, each exercise is a similar muscle group but an easier movement, so you do more reps)
4 pull-ups, 6 negatives, 8 assisted (one partner gives you a foothold)
Once done Al Gore till the 6 comes in, 10 jump squats, al-gore 30 seconds, 10 jump squats
Core superset:
8 knees to chest, 12 hanging tuck toe pointers, 16 bicycles
Al Gores and jump squats

Repeat the whole thing!

At some point I tried to be a good Q and have a discussion about the topic of the month, and then someone farted…

Stay in groups and head to the bottom of the hill for a 3man Dora.  100 merkins, 100 squats, 100 LBCs.  This is more or less a warmup for your legs, and cool down for your upper and core.ki

Stay in groups for a 3man relay race up the hill and back.  If you don’t almost lose control of some bodily function on this one, you have something left in the tank…  Back to COT.

Moleskin

At COT I gave an explanation of why I train, but to sum it up: I like having solutions to problems.  Some solutions come as physical abilities.  Read the newsletter.

 

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Coliseum Shift Change

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18 Gladiators showed up to the #sweathole known as The Colloseum.  It had been rumored there would be changing of the guard.  Most folks were in the dark on who the new Q would be until we started.  Seacrest had the Q and in fairness, I should have let him have it, but chomping at the bit, I was ready to hit it hard and so were 17 of the toughest.

The  Thang:

  • Pearls on a String: mosey following the Q to random parts unknown.  Exercises spread across 3 pearls were SSH, IW, Merkins, Squats, and a decending amount of OYO Burpees
  • Triple Nickel: At the bottom of the hill: 5 squats, Top of the Hill: 5 squats.  Run circuit 5 times.
  • Fishsticks espezial: An awful exercise within an equally awful exercise.  Here we counted to 10 cadence on Ex1 and then to 5 on Ex2.  Rinse/repeat until the distance is covered.  #AskFishsticks  Favorite Choice here, men
    • Bearcrawl/Merkin.  After every ten bearcrawl movements, 5 merkins
    • Lunge/Squat: See Above
    • Backward Bearcrawl/CDD: See Above
    • Crabwalk/LBC: 10 LBCs here.
  • 6MOM: Flutter, Freddie, Rosy, Dolly, H2H, Superman
  • 10 burpee OYO

Naked Man Moleskin-

YHC kept pace with some rabbits today.  First time in a while not being mid PAX.  I credit #Q-drenaline.  DH, Seacrest, Tesh, and Nomad I think won the Royalty Race #King.  I comment on Tesh’s 6 pack , Guns and V-Shape everytime I see him.  Its uncomfortable.   Cornerstone lights my fire at every workout I attend with him.  His #wasnow story is darn good and his humilty is grounding. #FightEmmaFight.

Taking over this Ark of Roman fortitude and strength has me invigorated.  I looking forward to this being my regular Tuesday post and keeping the tradition going of tough #smokefests.  Going to keep the Qlist fluid with an array of leaders.  Make sure you have attended Q school and are fluent in dishing out pain.  A reminder that PAX will follow the Q until they have reason not to.  Unsafe doesnt fortify toughness.  Q’s for Colloseum (and all AOs) need to be prepared to engage #kings and #rabbits as well as mid Pax and #6fortheday Pax.  Using 10 counts, plankoramas or having #kings and #rabbits do extra reps at end are good techniques then move forward to the next as a group.  #shieldlock No man left behind.

Read your newsletter.  CAH Friday, Some sort of Mastodon absurdity and F3 Dads all happening.  Prayers for Emma for her next Chemo treatment, Last Call’s Coworker that was killed in an apartment fire and her family, and Nomad’s leadership and relationships with the youth of the church retreat/camp.

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