4 for 4 corners

/in /QIC:
PAX: , , ,

YHC had plans to use the field but upon arrival the landscaper must be on vacation. So improv we go.

WU lap around track
Good mornings
SSH
Cotton pickers
Mtn climbers
Copperhead merkins
Copperhead squats

Mosey over to do 4 corner stackems at home base.
1st corner 10 burpees
Return home 10 burpees
2nd corner 20 monkey humpers
Return home 20 monkey humpers, 10 burpees
3rd 30 crab cakes
Home 30 crabs, 20 monkeys, 10 burpees
Whole lap to 4th corner, 40 reverse LBCs
Home all the exercises

Mosey to picnic shelter for Mary
American hammers
Freddy Mercury’s
Box cutters
Low slow flutters
Pickle pounders
HAND

Announcements check slack

Prayers: Gherkins family fostering 2Yr old Liam, Rubiks family member Eric with some struggles, H1N1 daughter going to camp and another daughter starts driving, BS church guys recovering from major surgery, all injured PAX.

Nice job men and thanks for letting me lead.

Sheepdog – 7/7/23

/in /QIC:
PAX: , , , , ,

6 Pax for a combination of time under tension (TUT) and fast twitch muscles.  After a quick warmup of follow the leader, side straddle hop, Sir Fazio Arm Circles (F&B), seal clap to overhead clap, Willy Maes Hayes, and Frankenstines, we started the main even.

Using the parking spaces at the middle school we went through several rotations of speed skaters, front toe taps, side-to-side toe taps, and slow single-leg deadlifts, standing on the curb.  We then jogged over to the road guardrail and rotated through 3 rounds of slow TUT dips and then quick merkin pulsing.  AFter that we took a trip around the back side of the school to the basketball court to go say high to Marry.

For Marry, we did a fast-paced rotation of LBCs, low-slow flutter, crab cakes, and breakdancers.

Wrapped up with COT.  Breach took us out.

Goosebumps

Give Yourself Goosebumps!

/in /QIC:
PAX: , ,

FNGs: None

Warm Up: Warm-o-Rama

The Workout: Choose your own adventure! 25 spots were marked in chalk on the parking lot. Each spot has a mystery exercise and the PAX chose which direction and number they would move to next. We continued until you hit a ‘GOOSEBUMPS’ which triggered 10 burpees and an end to that path. Goals was to find the mystery number that had the ‘good ending’. We had time after finding the ending to complete all exercise markers. 

Mary: Ab exercises throughout the workout

Announcements: Clean up

T-Claps (Recognition): H1N1 for hitting all the goosebumps

Prayer: Safety for children as they travel and have events away from home. Kristin (Gamecock’s daycare) health and fathers’ failing health. 

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Roaming Yoga in a Thunder/Lightning Storm

/in /QIC:
PAX: ,

I wasn’t exactly raring to go today.  Signed up to Q last minute the night before because, who know why.  No plan, but feeling like I needed  a recovery sort of routine after this week, so I had a general idea of a slow mosey around the track with yoga stops along the way.  I know very little yoga so I wasn’t sure how this would go, but it actually went well, accomplishing just what I was looking for and pretty spot on with timing.

Rolling up to Cletus, the dark morning sky was flashing lightning in the distance, didn’t think much of it, but soon it just opened up and poured buckets on us.  It was awesome. 

The Workout:  Slow mosey walk, not run, around the track, stopping at each corner to attempt some yoga poses.  Each stop began with downward dog then progressed into: runner’s pose, crescent pose, warrior, warrior 2(?).   

I learned that Moose is alarmingly, and comically inflexible. 

We completed two laps around the track, then joined Crazy Ivan for COT.

cletus 12july23 photo

Building the Pyramid

/in /QIC:
PAX: , , , , ,

FNGs: None

Warm Up: Grabbed some coupons from the back of Q’s car and carried them to the lot behind Hunt Center. Warmup OYO

The Workout: PAX worked OYO to complete a pyramid, 100 reps per level, building lap after completing each layer. Thats it. 

 

Mary: Popcorn around the horn. @jellybeans, @nemo, @wildturkey and @brexit joined for Mary + COT

Announcements: 3-alarm Q sheet

Prayer: Injured PAX + those we haven’t seen much recently, @brexit had a HR exam with a 49% pass rate ,@wildturkey prayed for self control for @brexit to not make ‘That’s What She Said’ jokes about it being hard during the test…. joke was not his best…

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Leg Day at Disney

/in /QIC:
PAX: , , ,

Warm Up:  SSH, Frankenstein, Hillbilly/and or Imperial Walkers, I dunno…Willy Mays Hays, standing quad stretch

The Workout: 

This worked out really well, time-wise.  Beat the legs down with two leg sets, then a recovery mosey around the parking lot w/merkins, repeat-o.  These may have F3 names, but whatever:

  • Bulgarian split squats on the half wall, 24 reps each side
  • Calf raise squats, 25
    • mosey
  • Super skaters, 25 ea
  • People’s Chair, 90 seconds
    • mosey
  • Step back lunge, 15 ea
  • Alternating side lunge, 15 ea
    • mosey
  • Single leg dead lift squats, 20?..I think only 15 ea
  • 3-way calf raises, Toes forward, toes in, toes out (15 fast, 10 slow ea)
    • mosey
  • Jump squats, 12
  • Box jumps at the half wall, 12

Mary:  LBC, Toe Taps…maybe something else.

Prayer:  Gizmo’s M is pregnant with their third child, expected December/January!

We even got 1.99 miles in

/in /QIC:
PAX: , , , ,

FNGs: None

Warm up: Mosey to The Block garage. High Knees, Butt Kick, Side shuffle. SSH, GM, Arm Circles, Claps, Daisy Pickers.

The Workout:

5 rounds. PAX shared the count.
10 inverted rows
20 LBC (in cadence)
30 Squats
Mosey to Block Amphitheater
10 Derkins
20 Boat/Canoe
30 Step Ups
Mosey to Block Garage

Mosey back to the flag

Mary – a few stretches

Got 1.99 miles in. 

Announcements: 2nd F Friday lunch

T-Claps (Recognition): 

Prayer: Best in Show’s mom and mother-in-law’s health; Hasselhoff’s friend lost his father

7.8.23 Ground Pounder Drip Cream

/in /QIC:
PAX: , , ,

FNGs: None

Warm Up: 10x3ct each Good Mornings, Willie Mays Hays, Daisy Pickers, Side Straddle Hops, Sir Fozio Arm Circles (forward and back), 

The Workout: Two rounds of rocks (Curls for the Girls, Overhead Tri, Rut Rows, Wonder Bras, Ground Pounders. 

 Moved over to the restroom hut for 2 sets of 10 count down the line –  Preachers Chair and BTW followed by  Ascending Testicles.  

PAX mosey to Disk Golf #2 and #3.

10×3 ct Squats then each HIM had two throws each. Mosey to furthest disk till complete. Alternated between SSH and Merkins between throws. 

Mary: 5 sets of Abs: 10x3ct LBCs, LSF, Freddie Mercuries, Box Cutters and Angle Taps  

Announcements: HSHM sign up still available 5K option available. 

Prayer: For travel and job search

TABATA SHOULDERS IT IS!

/in /QIC:
PAX: , , , , ,

FNGs: None

Warm Up: The bounce, spinal rotations, good mornings, SSH, arm circles, claps.

The Workout:

Tabata 45 sec on:15 rest; At halfway mark switch to 2nd exercise.

ROUND ONE : 4X4 MINUTES
KB CURLS/TRICEPS
HALOS/FIGURE EIGHTS
SHOULDER PRESS R/L
SWINGS
REPEAT

Short lap around parking lot

ROUND TWO: 3X4 MINUTES
WONDER BRA/GOBLET SQUAT
RENIGADE ROW R/L
KB SNATCH R/L
MERKIN ON THE BELL R/L
REPEAT

Mary: Around the circle abs – LBC, Australian Snow Angels, Box Cutters, Pickle Pounders, a few broga stretches. 

Announcements: Sign up to Q this summer! 

T-Claps (Recognition): None

Prayer: Clunker’s in-law moving to assisted living; Dahmer’s friend who lost his job – really struggling; Dauber’s mom full recovery back injury.  Rest from your work this weekend men!  Love your friends and family well! 

Cletus

Irrelevant bug facts and a Personal Anniversary

/in /QIC:
PAX: , , , , , ,

FNGs: No

Warm Up:  SSH, Willy Mays, Daisy Pickers, Sir Fazio, Seal Claps

The Workout:  7’s in the parking lot – Doubled up burpees on both ends…lol

Simple stuff today.  Set up stations under the covered picnic table area:  People’s chair, balls to the wall, curls for girls w/dumbbells, WWII, standard merkin, Squats w/30lb ruck, alternating shoulder raises w/dumbbells.

The timer was my homemade Quadzilla tire sled pull.  PAX chose a station to start in and the tire puller ran to the playground sign and back, at which time all PAX would rotate.  We got two full rounds in.

Mary:  YHC called box cutters then opened it for popcorn:  Freddy Mercury, reverse boxcutters, some goofy but difficult thing Pikachu called, low slow flutters…I don’t remember the rest.

Announcements: Trash pick up and backpack donation that Abe is collecting for

T-Claps (Recognition):  YHC share with the group that today is his 4-year sobriety anniversary.  In his old age, he’s not big on most anniversaries, traditional ceremonies and the like, but this one is different.  A time for reflection, praise and the sincerest of gratitude.

Prayer:  The usual