Got that dog in ya

/in /by

FNGs: nope 

Warm Up: Good morning, arm circles, windmill, seal claps

The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.

Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out. 

Announcements: FV daddy daughter dance coming up, Q em all challenge is live

T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot. 

Prayer: YHC took us out

Do you want to build a snowman

/in /by

FNGs: None

Warm Up: Parking lot mosey, SSH, prisoner squats, imperial walkers, hill billies, merkins, willy mays hays, sir fazio arm circles and seal claps

The Workout:

You need a good base to build a snowman so the plan of 30/20/10 reps established our base. 

Round 1: kb swings, goblet squats, snatch and figure 8. After each set of reps a weighted lunge or farmer carry was called.

Round 2: curls for the girls, overhead tricep, halos and thrusters. After each set a weighted lunge or farmer carry was called.

Mary: Quick round of WWI and WWII along with some light stretching

Announcements: BestinShow starting a new business Honeydew Heroes to help those with small tasks.

T-Claps (Recognition):

Prayer: Check on your neighbors during the recent and upcoming storms. 

The Anti-Hindenburg aka BLIMPS Ascend!

/in /by

FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets. 

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between. 

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer. 

Cold night of Thunder is better than waking up for a 5:30 am workout

/in /by

FNGs: None

Warm Up: 2 rounds of popcorn

The Workout: Pick out 2 smallish rocks for 1 round of exercises, return rocks and get large rock or a round of exercises, return cold rock and move to pavilion to finish the workout without freezing our hands.

Climbing Everest

/in /by

FNGs: None

Warm Up: Various

The Workout:

Every man gets a Cindy

Mosey to Abyss hill

Partner up: (blocks drop 3 count = 1 burpee combined with partner end of first three rounds

R1- farmer march hold/ partner run hill 2x

R2- 90 degree curl hold / run 2x

R3- John Cusak / run 2x

Stack’em squats after lunge walk down hill. Repeat back up hill.

Inch worm / stack’em merkins down hill.

Bear crawl up

Dora style / partner runs hill

R4-50 block squats

R5- 50 Block swings

R6- 50 WW3

Mary:

  • seated OH press pass block 7x
  • Seated wonder bras with OH press block pass 7x

Announcements:

challenges, grow site 

T-Claps (Recognition): 3 HIM in 5k for EC

Prayer: lack of discipline 

Jack of Webb Gauntlet

/in /by

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QIC: LED

Warm‑Up

  • Side‑Straddle Hops
  • Good Mornings
  • Fazio Arm Circles
  • Seal Claps

PAX were warm, loose, and already questioning their life choices.

The Thang

We took to the parking lot for a four‑corner modified Jack Webb grinder.
Run the long sides. Shuffle the short sides. Stop at every corner. Do work. Repeat.

Jack Webb progressions ran from 7:28 down to 1:4, pairing movements as follows:

  1. Burpees / Monkey Humpers
  2. X‑Mountain Climbers / Merkins
  3. Squats / Squat Pulses
  4. LBCs / American Hammers

The heart rate stayed high, the mumble chatter low, and the sweat puddles… abundant.

Mary

Unofficial Mary today: Coffeeteria.

Announcements

  • Workout and Q‑Lead Challenge is live — step up and grab a date!

Prayer Requests

  • 2‑Dollar — job interview.

Tundra trot

/in /by

FNGs: Warm Up:

25 SSH

Mosey to 2nd location integrating butt kickers, high knees, and karaoke.

Perform good mornings, windmills, Fazio arm circles and Micheal Phelps. Performed 5 rounds of 10IC mountain climbers followed by a Merkin, incrementing merkins by 1 each round.

The Workout: Mosey to high school parking lot. Quick stop for 15 Monkey humpers. Using parking lines performed inch worm 5 lines/crawl bear back 2. Repeat to island. 
2nd round broad jump 5 lines/reverse lunge 3. 

Moseyed to straight sidewalk did some erkins and then 30,60,90,120 yard suicide sprints.  

Mary:Homer to Marge, Hello Dollys and star toe touches to round off workout.

Picking on some pax we got additional burpees after they recited the mission statement. They know it now!!!

Announcements: Workout Tracker and Q every site challenge is live
Prayer: none specific.

When the Snow Cleared

/in /by

FNGs: None

Warm Up: Side straddle hops, Frankensteins, hillbillies, side straddle hops, 400m mosey, slow squats, slow merkins.

The Workout:

x5

KB Swings ( 15 )

KB Gobblet squats ( 12 ) 

KB Clean Press ( 10 )

Burpee jump overs ( 8 ) 

KB Front raises ( 5 )

400m run

 

BONUS TO MEET TIME: KB Pull Overs (10), WWIIIs (10), KB Pull Overs (15)

Mary: none

Announcements: Fund Raiser opportunity currently posted in Mumble chatter page. 

T-claps: Age was a brief topic of discussion in COT. We spanned an age range of almost 3 decades with PAX in their 20s, 30s, 40s and 50s all growing stronger together this morning. Best In Show pointed out that He is literally twice my age. Even with that being the case, Im still trying to just keep up with Him 90% of the time haha. T-claps for setting the bar high and being an example of what a long term commitment to health and fitness looks like đź’Şđź‘Š

Prayer: Pray for those who have recently lost loved ones. Pray for those fighting sickness. Pray for the state of our country and the on going division within it. 

Its a good day 💪🏽🔥

REDRUM REPEATS

/in /by

FNGs: None

Warm Up: Quick stretch and Mosey to the Red Hill

The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom.

 

 Mary: LBC’s, H2M, LSF, HTaps

 

Announcements: Qsheet, 2026 Post Challenge sheet, and a new Q’em All Challenge for a shirt

 

T-Claps (Recognition): @Breach, @2Dollar, and @Fram for changing the life of a family in need over the Holiday.  

Prayer: Safe travels for all, appreciation for all the glory and grace we receive daily. 

Dog Days of Winter

/in /by

FNGs: None. Just a lot of pups

Warm Up: Goodmornings and some “Big Ole Lunges” Stretch

The Workout: 4.5 miles