Friday’s a Great Day for Leg Day

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

Warm Up:

  • March-in-place (in cadence)
  • High-knees (in cadence)
  • Butt-kicks (in cadence)
  • Heisman’s (on my up)
  • Double Heisman’s (in cadence)
  • Side-straddle hops
  • Frankenstein’s
  • Willie Mays Hayes
  • Buns of Steel! (don’t ask…)
  • Good mornings

Heavy Warm Up:

  • Slow squats (in cadence)
  • Pulse squats (in cadence)

(Hold the Squat Position): 

  • Sir Fassio arm circles
  • Seal claps
  • Overhead claps
  • Hallelujah’s
  • Moroccan Night Clubs
  • Tighten the circle, do Slam ball passes in squat position
  • Green Sally Up (the whole 3min 25sec):

Moby - 'Flower' (Official Audio) - YouTube

The Workout:

Session 1, Round 1

  • (25) STRAIGHT CALF RAISES

Stadium Stairs

  • Lateral duck walk w/ squat (right lead)
  • Lateral duck walk w/ squat (left lead)
  • 1 flight walking kickbacks singles
  • 1 flight walking kickbacks doubles

Session 1, Round 2

  • (25) INWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 2, Round 1

  • (25) OUTWARD CALF RAISES
  • (1) flight stadium sprint singles
  • (1) flight stadium sprint doubles
  • (2) flights stair burpee/pushup combo

Session 2, Round 2

  • (25) STRAIGHT CALF RAISES
  • Rinse and repeat stadium stairs

Session 3, Round 1

  • (25) INWARD CALF RAISES
  • (1) flight walking lunges singles
  • (1) flight walking lunges doubles
  • (1) flight crossovers left
  • (1) flight crossovers right

  • (1) flight in-n-out jumps singles

Session 3, Round 2

  • (25) OUTWARD CALF RAISES
  • Rinse and repeat stadium stairs

Session 4, Round 1

  • (1) flight side shuffle left
  • (1) flight side shuffle right
  • (1) flight two foot jumps singles
  • (1) flight two foot jumps doubles

No Mary…have a nice day.

Announcements:

Prayer:

  • Safety and success for Rubiks’ street ministry 
  • Safe travels to GA for Buffalo and his wife’s anniversary
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11’s turned in to 7’s

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

Warm Up:

All Warm Ups  – x 10

  • Good morning
  • Mtn Climbers
  • Side Straddle Hop
  • Sir Fazio Arm Circles
  • Hill Billies
  • Imperial Walkers

The Workout:

Grabbed some coupons from behind the trees at Disney and got to work!

All exercises – x 15 – 3 rounds

  • Feet in the coupon situps
  • Curls for the girls
  • Goblet Squats
  • take a lap around the parking lot

Mossied over to the round about at the high school and I thought that we had time to do an 11’s up the hill where we would do dying cockroach at the bottom and mericans at the top. 11’s turned into 7’s because I choose a very large hill …. muhahahah! Whaterver though we still pushed each other, we had great fellowship, and we started our day with some positivity!

Mary:

We didn’t have to much time for Mary but we still got 2 in:

  • Homer to Marge
  • Pickle Pounders

Announcements:

Travis Manion Foundation – Workout Of the Day is coming up

 

Prayer:

Mumblechatter, upper body and core

/in /QIC:
PAX: ,

FNGs: none

Warm Up: Arm circles, t-claps, Overhead claps, daisy pickers, Willy Mayes Hayes…

The Workout: dips, planks, peoples chair, low slow flutters, box cutters, WW1, LBCs,..

Good workout and conversation with @Ausfart.

swirling around sugg

/in /QIC:
PAX: ,

A good 9.6 miles circling Sugg farm.  Down Cell Tower, Down Soul Crusher, outside the fence and finish down steeplechase.  Good time where had by all.

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Stonehenge

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

FNGs: None

Warm Up:

Enforced the standard (Mission Statement & Core Principals) with 10 Pay the man burpees

SSH (IC) – 10 reg & 10 Double time

Imperial Walkers (IC) – 10

Hillbillies (IC) – 10

Goodmorning (IC) – 10

Willie Mays Hayes (IC) – 10

Mosie to the Rock Pile

The Workout:

Select a medium to large rock, the goal of the workout is controlled reps with the intention of failure. 

John Cusack back to the location

3 sets for every workout 1st Set 15-20 Reps, 2nd Set 10-12, 3rd Set 6-8 reps.  Then 15 Goblet squats in between each exercise group.  

Exercises: (Making sure to Squat Hold or V to pick up the six.)

Ground Pounder

Rutrows

Chest Press

Shoulder Press

Curls for the Girls

WWIV (WWIII with Lat Pull) – Sets were modified to 12/8/6

John Cusack back to return the Rock

Mosie back

Mary:

Boat Canoes

Outlaws

JLo’s

WWII

Announcements: Manion WOD 5/3/24 @Cletus see slack to sign up

T-Claps (Recognition): None

Prayer: @abacus the OG M is traveling, prayers for safe travels and help to hold down the fort while she is gone successfully.

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Friends Old and New

/in /QIC:
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FNGs: none

Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.

Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.

Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.

T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!

Prayer: Midget and his family for their loss.

Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.

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A Roll of the Dice

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

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes

The Workout: Today we followed the dice. Always a fun time (in my opinion at least) because you get to go on a field trip and you never know what you’ll get. Somehow, bear crawls, balls to the wall and absolutions showed up on the dice as well. Weird. About 1.75 miles and a bunch of merkins, side stradle hops and lunges in between.

Mary: LBCs, WWIIs, Homer-to-Marge, Poop Eaters, a bit of stretching

Announcements: Beer ruck on Saturday starting at 12, Spring Classic on Saturday (if you’re not running, help at an aid station)

T-Claps: Slide Rule and Wiggly coming back out to the gloom. Missed ya fellas.

Prayer: Unspoken, Banana Seat’s family

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Cindy’s Boo Hoo

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

FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group. 

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch.  2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers.  @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident. 

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Engage! (your core)

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

FNGs: none

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Willie Mayes Hayes, High Knees

The Workout: The Abyss was promised in the preblast, and the Abyss is where we went. On today’s menu was a simple EMOM. 1 exercise each minute, 5 exercises and 5 rounds. The exercises were: Merkins, WWIIs, Squats, Shoulder Taps and then finish things off with a trip down and back up the Abyss. A helpful PAX reminded us to “engage our cores” even on exercises that aren’t core-centric. ABETC (always be engaging that core)

Mary: 10 count plank all the way around followed by popcorn Mary. Ended before we got to Gizmo. Sorry Gizmo.

Announcements: A few 3rd F opportunities coming up, check Slack.

Prayer: Gizmo’s friend’s pregnancy, UTI’s coworker and her husband, Cupid’s sister

Tut

King TUT at TBD

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

 

FNGs: None

Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock.  SSH/Good mornings/Stretch Hamstrings, SFAC,

The Workout:  All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises.  5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder. 

Set 1:   Curl/Tri/press (3 count on neg/pos)

Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)

Set 3: HTM/WW1/Weighted side plank

Set 4: squirrel squat/lunge hold single arm press

Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press

Mary: We thanked ourselves and someone who’s been frustrating us.

Announcements: WOD, and Beer Ruck

T-Claps (Recognition):

Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken