Tag: Wolverine

Walk around the Kettlebell Clock…

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Two Ferns was kind enough to put me on the Kettlebell Q at Cannonball.  I decided P200 will be plenty of running, so why not work the rest of the body?  I showed up to set up and it was pitch black in our parking area… seems Two Ferns didn’t change the timer at the church for day light savings!  Well he fixed that in two minutes and I set up for the fun.

Guys were gathering and it was great to see two of our FNGs this week, Whitesnake &  Speed Handle show back up for there 2nd and 3rd WO (respectively).  And it’s ONLY TUESDAY?  These guys are in for a treat… and are hitting the ground running!

Gave the long disclaimer, and we left our kettlebells and started a mosey around the parking lot.

High knees, butt kickers and some Toy Soldiers

Circle Up for some COP

Standard exercises with a varied rep count to keep the guys guessing.

Side Straddle Hops – Windmills – MNCs – Imperial Walkers – Ranger Merkins – Mountain Climbers – Peter Parkers

We moved on to my setup. So I’m still new to kettlebells, so I stole this WO from my friend Fishsticks WHO DID THE PROPER THING AND POSTED A BACKBLAST!  Let’s keep that going Site Qs and QICs.

12 cones, one centered. One PAX move from clock to center, KB Lunges then 5 burpess at center and lunge back. Rotate to next spot holding KB overhead. Continue pattern for as long as I want.

  1. American Hammers
  2. Curls
  3. KB Swing
  4. Flutter
  5. Upright Row 10x times 2
  6. Goblet Squat
  7. Tricep Press
  8. Figure Eight
  9. Shoulder Press Single Arm and rotate
  10. Floor to Shelf 10x times 2
  11. Chest Press
  12. KB Clean 10x times

After we make it around the whole clock, do a lap without KB –  We repeated around the clock 2 times.

Round 2 finished right at 6:00am to we moseyed back to COT

Annoucements

Read your newsletter, join us tonight for 2nd F at Mac’s Speed Shop

Praises and Prayers for unexpected passing of F3 WaterBug, our children and being present, and a friend to the PAX’s mother who is 92 and in the hospital for potiential NORA virus.

Two Ferns shut down the lights, and it was time to go!

An Honor to Lead

~Royale

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Sally Visits Bermuda Triangle

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We had 10 for a tour of the Campus of Bermuda Triangle.  It was my first visit to this awesome place so I wanted to take in all the sites.  Next time I will definitely explore the behind the school area we didn’t get to.

F1:

Mosey to the side of the school and circle up:  Cherry Pickers with a chain break at the top x15, imperial walker x15, windmill x15, plank, mountain climber x15, hold it, peter parker x16, hold it, parker peter x16, hold it and mountain climber x1 to even out the numbers.  Pax was lucky I didn’t go add one to each exercise (OCD anyone).

Break into two groups and indian run back to gravel path, then switch to bear crawl/crab walk indian run (this was a cluster so we moseyed to the basketball court).

Q up Sally.

Do Squas to Moby’s song Flower (when he says up you go up and down you go down).  The song almost 4 minutes long.  Pax took care of business.  Then do a lap around the gravel path.  LBC until six is in then x20.

Rinse and Repeat with Merkins (this sucks)!  Then lap again.  Hello Dolly until six is in then x20.

Rinse and Repeat with Dips.  Then lap again.  Freddy Mercury until six is in then x20.

Break into 2 teams of 5.  Do a Crab Walk and Bear Crawl Race on basketball court with prizes at the end.  The race was to close to call so all Pax received a price of 10 burpees.

I want to thank all Lake Wylie and York Pax for the welcome with open arms.  I have been doing more and more with the Lake Wylie Pax and they are a great group.  If you ever get a chance to join this group you will always get a quality beat down with great fellowship!

 

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Cannonball Party for 4

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I got to the AO a little early and put Tiny Tim out in a inconspicuous place so we could later let him join the party.  I also did a little sidewalk chalk art which would also play a part of today’s action.

We took a quick not so quick run down a dark road partially lite by my head lamp to the other parking lot in front of the Pre-school for our COP.  We took our Kettle bells along for the Mosey

COP
 Sun Gods (10 each direction)
Cotton Pickers x 10
Merkins x 10
Downward Dog and some Honey Mooner
Basic Leg and Arm Stretching

The Thang:  Part 1
We moseyed over to the One-Way up hill road where Tiny Tim joined the party.  We did a basic ladder – 4 Turkish Get up’s (in honor of Iced T being injured and those are his favorite) at the bottom of the hill and ran up the road (with kettle bells in hand) at which time we did 1 big boy at the top with the kettle bells and the 3-2, 2-3 and so on ladder style.  The small twist was each Pax had to transport Tiny Tim up and down the hill at least once and instead of doing the Turkish Get up’s and big boys they did dead lifts during this rep.

Part 2
On the patio I pre-wrote with my kids side walk chalk 3 exercises.
Kettle bell Jaxs
Kettle bell swings
Kettle bell squat thrusters

Each Pax wrote their name on the patio next to the exercises and we did all three exercises for 3 rounds.  1st round was 3 minutes, 2nd round was 2 minutes and the last round was 1 minute.  The goal was pretty basic, track your reps and get better each round.   Good push and dialog this morning.  These are some HIM that I am glad are in my Shield lock and have become my Guard rails.

COT

Announcements
 Joe Davis run is this weekend!
P200 is getting closer and Wolverine is Driving the Van!!!!!

Prayers/Praises
Chop Block lifted up My M
All we thankful for the ability to be able to work out and worship openly

I closed in prayer, this always gets me, as I have stated before.  I truly feel that when I close my eyes and pray He grabs my heart and humbles me to the ground.  Today was no different.  I broke down in front of my HIM and they were there to support me.  I apologized and one of the Pax told me later “There is no wrong way to pray.  The Bible says those who are emotionally brought to their knees are regarded as holy and closet to God.  Sometimes just to sit and weep with our faces on the ground is all God wants.  So thank you for being faithful this morning”  I know that am far from being regarded as holy but I am glad that I am one day closer.   I am proud to announce that I have made the decision to get Baptized and I know my Shield Locks will be their yelling to from their seats “Halleluiah Two Ferns”! 

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F3 Baton Relay Race

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9 men and 5 2.0’s rolled into the Deep on a mildly chilly Saturday morning for what turned out to be a fun workout.

We started with a short mosey around the parking lot and then…

COP-SSHx30/Annie’s(in lexicon)/Abe Vigoda’s/The non-insulting Produce Pickers.  All exercises were interlocked with Arms to the Sky-Touch Toes-Down Dog-Honeymooner.  We finished the COP with 5 4×4 Merkins.

The Thang

We moseyed on across the street to the school’s track where I had 2 12 pound dumbbells waiting for us.  The mission was for each Pax to run a lap holding both dumbbells in their arms while the rest of the Pax do an exercise of the runners choosing waiting for the “Baton” handoff.  The 2.0’s only had to carry one around the track and went 2 at a time to speed thing up a little.  The exercises picked were Lunges/”Happy Dance”(which I don’t know if that is in the Lexicon)/Merkins/SSH/Moroccan Night Clubs/Bent Over Shoulder Raises/Back Bridges(Hip Thrusters?)/LBC’s/Freddy Mercuries/Burpees.  There might have been others but they are lost to memory.

Plenty of shenanigans with the 2.0’s running around the track making for some light hearted, fun moments.  The second F was definitely in play while waiting for the handoff making this workout one of the funnest I’ve been to.  We then grabbed some wall so I could give the Pax a small taste of my previous Zero G workout but I soon realized that this time around it did not work out as smoothly as in my previous Q.  

From a Balls To The Walls position we did Peter Parkers x10 and Parker Peters x10 in cadence.  Half the Pax could not do it so I quickly decided not to do anymore Zero G for the day.  So we moseyed on over back to COT where I played out 3 cones in a triangle formation where we did a 7 of Diamonds.  We split up in 3 groups and started with 7 Burpees at each cone, then I had a different Pax pick an exercise but round 2 was 14 reps at each cone till we hit 28 reps.  I forgot the exercises picked, I think there was also squats and Mountain Climbers involved.  We then finished with Royale’s favorite exercise of 10 Big Boy Sit-ups.

The 2.0’s bring a different energy to the workout and it was a blast being their Q for the day.  Prayers for sick and injured Pax/Cancer victims/ and for our Soldiers and Sailors all over the world doing their thing and representing the Stars and Stripes.  Till next time, peace.

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Bear of a Time

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The weather report was absolutely miserable, mid-30’s and pouring down raining, so we were all pleasantly surprised that it was rain free for the duration of the 45-minute workout and the morning felt great because of it.

We had a newer guy there I had never met before, Duck Dynasty, so I gave a disclaimer and told everyone to glove up and off we went.

Fast mosey with some Toy Soldiers along the way and some shuffles followed by a quick lap around the track before circling up for a quick CoP.

  • Windmills x8
  • SSH  x25
  • Peter Parker x15
  • Downward Dog/Honeymooner stretch
  • Tempo Merkins x10
  • MNC x20

I did this workout last time I Q’d the Abyss and we didn’t quite get through it, I was hopeful that with the colder weather and a faster CoP we would have just enough time and I was right.

1st Routine – Paula’s up & down the hill/road at the back of the school

6 cones placed about 30 paces apart going up the hill each with an “up” exercise and “down” exercise on them.  We would move 2 cones forward and 1 cone back until reaching the top.  Our method of movement was always via Bear Crawls 2 cones forward and Crawl Bears 1 cone back.  Once we reached the top/cone 6 we started over and performed the “down” exercise on the cone, which were the same exercises in reverse order.

  • Cone 1 – True Americans/Absolution x 10
  • Cone 2 – Donkey Kicks/Diamond Merkins x10
  • Cone 3 – Squats x30 /Groiners x10
  • Cone 4 – Groiners/Squats x30
  • Cone 5 – Diamond Merkins/Donkey Kicks x10
  • Cone 6 – Absolution/True Americans

A few of us finished this up, Jedi out in front followed by YHC, Cha Ching, and Wolverine.  Most of the rest of the PAX were about to finish up or maybe a cone or 2 back when I told everyone to finish up their exercise and bear crawl back to cone 1 and finish up to keep things moving along.

Last time we did the next routine on the grassy hill, but due to the weather, we kept it on the road for better traction.

2nd Routine – Burpback Mountain

Partner up and split 120 total burpees.  1 PAX NUR’s up the hill all the way to the top and mosey’s back down while his partner is doing as many Burpees as possible then switching etc, until 120 Burpees are accumulated.

Once we finished this we mosey’d back to CoT and had a couple minutes to spare.  I called out 20 Flutters IC and Cha Ching followed with 15 Crunchy Frogs.  That’s it, circle up.

CoT

Yeti is almost here and read your newsletter!  Continued prayers for this group of men and the ability to come out every morning together.  We also lifted up Prayers for some friends of Jedi’s family whose father committed suicide and Emma, Cornerstones daughter, who hasn’t been feeling well and pray her cancer stays away.

Thanks for the Q Copyright, I can’t wait to come back, I love this AO.

Until next time,

-FLUX-

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Cindy Circuit DRP at The Deep

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Oh yeah! Nice rainy day for your DRP. Some chose to stay in bed, nice and warm and all snuggy-like. Some unfortunately could not post in the gloom for whatever reasons. But those who did made that choice to take their DRP to get better. Two participated in a 4mi pre-ruck, and one knocked out a pre-run.

A good crowd for a rainy Saturday gathered, ready to go. No FNGs, disclaimer was made, and off we went……

About 20 yards to the back of my truck where a load of cinder blocks awaited the crowd. Each PAX buddied up with your ruck or a Cindy – even the 2.0s (KUDOS!!) – and off we moseyed to the far end of the parking lot for the COP:

  • No weight/ruck (slick):
  • SSH x 20
  • WM x 20
  • IW x 15
  • Hillybillies x 15
  • MNC x 20
  • Sun Gods x 20
  • PJs x 15
  • Downward dog and honeymooner to round it off

Now that we were all warmed up we moseyed over across the street carrying our buddies to the track at the elementary school for the fun stuff…..

DRP – You vs You – Cindy Circuit:
At one corner, the PAX knocked out the following circuit . 8 exercises, 10 reps each, non-stop, followed by a 400M lap. No breaks.

  • Merkins *
  • Squat **
  • Box Cutter, weight overhead **
  • Lunge, 2 ct **
  • CDD **
  • Thruster **
  • Flutters, 2 ct, weight OH **
  • Burpee *
  • Run a lap*
  • Rinse and repeat
    * With ruck (if you have it) >> cindy pax are slick/no weight
    ** With cindy or ruck (if you have it)

A good overall circuit that hit every major muscle group. You vs you, as fast as you could grind it out. We just ground it out. No music, no non-sense, good mumblechatter, in the rain/wet. Each PAX completed at least 3 complete circuits. That ground out at least 45 minutes of glorious fun. After a brief discussion about the DRP and Get Right, we had about 10-15 mins left. I wanted to add in a little ‘fun’ in the wet, mucky conditions before we went back to COT.

TUNNEL OF LOVE!!

Starting on one side of the football field, everyone got in the downward dog (DD) pose, shoulder to shoulder, creating a tunnel of PAX. The PAX on the far left proceeded to army crawl thru the tunnel and out the other side then got back in the DD position, extending the tunnel to the right . Once the first person got about half way thru, the next in line on the far left proceeded thru. So on and so forth. Rinse and repeat until we got all the way to the other side of the field. About 50-60 yds across. We had to adjust a little because we started heading towards the center of the field. That would’ve been lovely….a 100yd+ ToL.

This was a real crowd pleaser in the wet, mucky field. We left a real nice swath thru the nice turf. Hopefully the grass will recover.

After that we gathered our buddies and headed back to COT.

Kudos to the PAX…..especially the 2.0s who did not modify at all. We really ground it out, encouraged each other. It was awesome!

COT – Announcements, P&P:

  • Keep taking your DRP. Hold others accountable for it. Get Right!!
  • Read your newsletter and GET INVOLVED
  • Yeti, P200, DSM custom GoRuck, Rooster – alot of events coming up. Get after it!
  • Children’s Attention Home / Guidance today at 4pm.
  • Prayers for injured, sick PAX
  • Prayers for Wild Thing and his M with their 2.0
  • Praises for Wolverine’s son’s birthday. HAPPY BIRTHDAY!! WOO HOO!!
  • Prayers for Qbert and his M regarding children and expanding their family
  • Praises for the new addition PAX that they continue to post and get better
  • Prayers for me and my M in the struggles we are having with my older 2.0 and his struggles w ADHD
  • My apologies if I missed any others……pre-respect brain I am working with here.
  • Praise Him!!
  • It was an awesome morning! GREAT job PAX!!

NMM on DRP:

Every day you wake, you have an immediate choice……do I stay stagnant or do I get better? Seriously. Everything you do may have this two-sided choice. From then on your choice dictates your actions. Do you continue to do the same thing, or do you try and change something, anything, regarding an aspect of your life that could make you – or others – better. Do you take the red pill for change, or the blue pill for stagnation? It can be a real struggle. Change hurts at times, disruption can be difficult, ‘new’ can be scary in that it moves us out of our comfort zones. But if you want to get better, get right, you have to take that DRP. You have to make that choice. Only YOU can do that. Folks can EH you all they want, but in the end it is YOU that proactively decides to change, get out there to do something, continue to do it to where it is a new positive habit, and keep taking that DRP. The real kicker that helps is letting others know you want to do that……letting others hold you accountable. Whether it is a “HC” to a workout notification, or posting that you are going to lead a workout, a pre run/ruck, or whatever. If you stay quiet, nobody knows your intentions so you stay in the shadows until YOU decide to come out. Once you advertise an intention, the spotlight of accountability from others comes down on you. It takes commitment, discipline, and a dose of vulnerability to advertise and intention and thus bring accountability out in the open. Just today I was thinking “well, I am not feeling 100% (not a hangover), so if nobody shows up for the pre-ruck I advertised, I’m going to nap in my truck until the workout time”. Man that was a total clown attitude! I was SO thankful when I saw Wild Thing’s car pull around the corner. That was a motivational boost and dose of accountability he provided just by committing to be there himself. POW!! That’s how it works. Once we put our rucks on and started off at ranger pace I was so grateful he was there. We had a great conversation throughout the pre-ruck. That’s what it is all about. That is how the 3 F’s really come full circle and help us all accelerate together. You can try to do it alone, but man is it SO much better, effective, and easier when you do it in a group setting. But it takes the decision to take that DRP and get out there and get after it.

Make the choice to take it!!

Thank you for the opportunity to lead.

-NASA

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Legs on fire

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This was my first Q of the year and the first one since the Christmas season brake I had to take and due to a scheduling mistake on my end I ended up with back to back Q’s which I loved so I can focus on different muscle groups each day.

Monday and Tuesday WO were brutal on upper body at Honey Badger Anniversary with Cheddah and Fire ant with Deacon so I decided to focus on legs and abs, noting else, PAX were in for a surprise as I usually bring my props but my shoulders, chest and arms needed a brake.

We had no FNG’s and a quick disclaimer was given while moseying around the parking lot followed by the warm up:

SSH

Windmill

Low Slow Squats

Mountain climber

Peter Parker

Burpees

LBC’s

THE THANG:

A “simple” routine to be repeated 7 times for a total of 49 reps of each of the following, a lap around the parking lot was completed after each circuit:

7 squat HAND TOUCHES GROUND

7 dying roach DC

7 lunges DC KNEE TOUCHES GROUND

7 rosalitas

7 squat jumps

7 flutters DC

7 monkey humpers 

7 circuits were completed with about 16 minutes to spare, great push by all the PAX with lots of mumble chatter about burning legs. We moseyed to a “comfy” grass area and had a visit of my favorite web exercise Captain Thor (1 big boy sit up followed by 4 american hammers, all the way to 10 BBSU and 40 AH) abs were burning by then so we had to go back to legs and found a wall for some people’s chair, everyone will hold position while PAX starting from the left end will perform 3 burpees, legs were on fire so the best thing to do was to rinse and repeat for a total of 2 wall circuits.

With about 5 minutes left on the clock we went back to the parking lot for some sprints, jog one way and sprint at 100% on the way back X 4,  some more mumble chatter then but everyone gave their all.

The lucky runners that missed leg day joined us at the end for announcements, prayers and praises at COT.

Thank you copyright for the opportunity to lead.

Tinsel out.. till the next day

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Soggy Bells

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7 PAX showed up for another soggy outing and I have to admit I was a little nervous to lead my 1st kettlebell workout.  Sure I’ve been to a few, but this was my first time leading one so it was difficult estimate the time and reps.  Not mention it was wet and raining so I was concerned someone might slip or let go of their kettlebell…which ended up giving me an idea that worked out really well in the end.

We started with the usual disclaimer, nothing fancy, and took a mosey around the parking lot.  Some karaokes and toy soldiers were mixed in before circling up.

CoP

  • 9 Windmills
  • 15 Low Slow Squats
  • 10 Tempo Merkins
  • 25 SSH

1st Routine

After the warmup it stopped raining completely for about 5 minutes or so so I checked the time and decided to bear crawl to the middle island of the parking lot, about 40-50 yards.

“Bear & Bell”, by getting in crawl position with the bell between our legs we would then reach back with one arm and bring the kettlebell up and past our head.  Crawl until the bell was between our legs again and reach with the other hand, once again bringing it above our head.  We repeated this until we reached the middle island.  Extra kudos to Chop Block and O’Reilly for hauling at the end as I counted down the seconds before coming up with some sort of penalty.  We then walked back to the front of the building with our kettlebells held high above our heads.

2nd Routine

As I mentioned earlier, I knew the weather report was going to be bad so I planned something that would keep us as dry and safe as possible.  I put together 30 minutes of a Tabata-style workout set to some fun music and with no running around in the rain.  All the cardio would come via stationary exercises so we all just huddled under the awning of the Church.  Luckily, it wasn’t raining too hard throughout the workout and we all appreciated that it warmed up a bit.

There were 10 “routines” and they all followed the same pattern. The 1st exercise would be 30 seconds of Kettlebell work (with a rep goal in mind) so whatever came 1st, 30 seconds or the rep count, followed by 15 seconds of a cardio/kettlebell-less exercise and then 10 seconds of rest before repeating 2 additional times and then moving on to 3 sets of the next routine.

Here is the list:

  • Kettlebell Swings (20 reps or 30 seconds)
    • SSH (15 seconds)
  • Kettlebell Curls (25 reps)
    • Merkins
  • Kettlebell Rows (25)
    • Mountain Climbers
  • American Hammers (40 single count)
    • Plank Jacks
  • 25 Tricep Extensions
    • Burpees
  • Goblet Squats (20)
    • Monkey Humpers
  • Single Arm Bench Press (15 each arm)
    • Crab Cakes
  • Single Arm Shoulder Press (10 each arm)
    • MNC
  • Dead Lift (25)
    • Bombjacks
  • American Hammers (40 single count)
    • Plank jacks

This brought us to 6:00AM on the dot so we circled up for CoT.

Yeti coming up as well as the Joe Davis run and Operation Sweet tooth at the end of March– read your newsletter.  Prayers for sick and injured PAX and family and for the ability to come out and be together every morning.

Speaking of every morning, LKW is getting strong and I love how consistent we are, rain or shine.  I feel a real brotherhood with these men and I’m honored to know each and every one of you.  A special shout out to some of our newer guys like Chop Block and O’Reilly who have been coming out consistently since their 1st posting during the toughest time of the year to post consistently.  Also, Wolverine, who is a seasoned vet, but getting better with age.  He posted every day last week and is back at it again this week!

It was a privilege to lead you all this morning.  Thank you for the opportunity to Q Two Ferns.

Until next time,

-FLUX-

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Love Hurts

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Maybe it was three days early, but YHC thought it would be fun to do a Valentines Day Q. It was 37 degrees and raining – love was in the air.

9 of the regular LW crew and 1 FNG (this must be the winter of the FNG) showed up to feel the love. After a full and complete disclaimer, we moseyed to the back of the school.

Warm-o-Rama

A bunch of the normal stuff. Merkins, low slow squats, produce pickers, downward dog. Probably some others.

The Thang

 

Cupid Shuffle

YHC had his speaker in tow so all the PAX could have a romantic Valentines dance. First, the song Cupid Shuffle was played. When “down” was said we did a merkin. “Kick” = donkey kick. “Left/right” = side plank to the left/right. Mountain climbers were done in the intervals.

 

Get Lucky

Next on the Valentines playlist was the Daft Punk song Get Lucky. Because, let’s face it, we are all hoping to get lucky on V-Day. “Up” = bombjack, “get lucky” = burpee. Crab cakes to the rhythm during the rest of the song. Lots of mumble chatter by this point. Repeatedly going from a bombjack directly into a burpee is a great crowd pleaser.

 

Heartbreak 1,2,3

Sometimes playing the game of love you get your heart broken. This routine is like Doras, but with a heartbreaking hill to run. And they don’t come more heartbreaking than the Green Monsta. We moseyed to the Monsta and PAX partnered up and as a team completed: 100 diamond merkins (diamonds are forever), 200 boxcutters (boxes of chocolate), and 300 monkey humpers (the ideal end to Valentines Day). Originally YHC had thoughts of playing 80s love ballads during this segment, but I decided against it and went for 90s rock instead. Who knew Two Ferns was such a Pearl Jam fan?

 

Rosham-Burpees

The final segment of the morning. Sometimes in a relationship you need a tie-breaker, and a little rock-scissors-paper is as good a way as any. In pairs, PAX played RSP. First round: winner does 1 merkin, loser does 1 burpee. Second round: winner does 2 merkins, loser does 2 burpees. Go all the way to 10 rounds. We managed to get to about 8 rounds each before time was up and we headed back to COT.

 

COT

FNG AJ was asked to tell a story that he would use to impress people at a cocktail party. After a detailed account of getting conned by an old man, he revealed that the whole thing was a fabrication. He hoodwinked us. Therefore, we welcomed FNG Ponzi to the crew.

 

Thanks for making a rainy morning fun fellas. And thanks to Flux for the opportunity to lead.

 

Stay Classy,

Homebrew

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4 Cones and a Teabag

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10 Pax today including Chop Block, who rolled in 20 minutes late.  Better late than never I suppose.

I gave a somewhat sarcastic disclaimer and then made everyone do 5 fingertip merkins because Two Ferns gave me the finger last night in a Tweet.  Not very nice!

We took a mosey around the 1/4 mile dirt track and did some side shuffles and toy solders before circling up.

CoP

  • 10 Windmills
  • 20 SSH
  • 10 Merkins
  • 15 Low Slow Squats
  • 20 LBC’s

I then explained the routine for this morning, nothing fancy.  4 cones placed in the shape of a rectangle with an exercise written on each of them.  Pick a start cone and make your way around the cones as many times as you can, with a few small wrinkles.

  • Cone 1 – 5 Burpees
  • Cone 2 – 10 Merkins
  • Cone 3 – 15 Big Boy Situps
  • Cone 4 – 20 Squats

This was meant to hit some of the core muscle groups and is a great youvsyou routine.  The wrinkle was the ever changing method of travel between the cones.  Once Chop Block joined us, we took another lap around the track to let him warm up a bit and then got back to it.  That also gave us an even # of PAX so I threw in some partner work as well.

Transport methods included:

  • Bear Crawl long side
  • “Itchy Back Merkins” short side (plank position, down, roll over completely, push back up, down, roll over, etc., until we hit the next cone.
  • Crawl Bear long side
  • Crab Walk short side
  • Partner Assisted Bear Crawl Long side (this is what Chop Block affectionately named the “T-BAG”)
  • Partner Wheelbarrow long side

We finished up with a NUR around the track before banging out a set of flutters and then circled up for CoT.  I think most of us made it around 8-10 times which really starts to add up.  A good setup for some of the newer guys so they could pace themselves and it encouraged mumblechatter so it was a lot of fun this morning.

Announcements, Praises, Prayers

Yeti, Joe Davis run coming up.  Homebrew is changing jobs so prayers for that along with all the sick and injured PAX to get HEALTHY!  Also, some prayers for my sister-in-law who is in her mid-30’s and has to have all of her teeth pulled.

Thank you for the Q Homebrew!

Until next time,

-FLUX-

 

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