Co-Qs crushed 3.8 miles in 1 hour. To prepare for such a feet, Horse Face led the group in some preventative therapy exercises specifically for hips, hamstrings, and knees.
T-Claps: Horse Face for keeping me accountable and showing up.
Prayer: patients, school work, being the best dad’s we can be.Â
FNGs: None, but a late comer to the “new”but old AO location…YogurtÂ
Warm Up: mosey, GM, Frankensteins, SFAC, Imperial Walkers.
The Workout: 10 hole markers of various distances.
Throw frisbee, BC, Partner Wheelbarrow, lunge walk to frisbee. Cycle through one each hole.
At frisbee: burpee frog jump to pin. Guy that threw it has the number of jumps in burpees. Everyone else cycles through Squats, Merkins and Burpees at each hole. Reps = # of throws by thrower.
Mary: 1 sun salutation Â
Announcements: Site Q keep stepping up and growing your AO. EH guys to stop being sad clowns, Flip says we “Q’em” all challenge in 2026. More to come there.
T-Claps (Recognition): Flip phone for ECing all week.Â
Prayer: safe travels and may FRAM’s daughter continue to seek Gods word.
Honor to Lead.Â
Mission statement and 5 core principles smashed
Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides
The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total
Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side
Nice work fellas! Simple yet effective.
BS Out
FNGs: none
Warm Up: non-traditional, focused on hips and core; small mosey to warm upÂ
Core principles and mission statement; Flip Phone crushed it
The Workout:
-full length of parking lot
***30 sec rest between each exercise and sprint
***Sprint between each exercise
—-mountain climbers; 30-4 count
—-lunge jumps; 20
—-bicycle; 30-4 count
—-squat jumps; 20
—-power skips; 20
—-side jumps/lateral bound; 20
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-mosey around to the picnic tables
***30 sec rest between each exercise and sprint
***Sprint between each exercise
—-step ups; 20
—-box jumps; 20
—-drop jumps; 20
—-burpees w/ Tuck jump; 20
—-Bulgarian split squat; 20
Mary: not enough time
Announcements: Q sheet needs some love
T-Claps (Recognition): the 3 legends that stuck with the workout
Prayer: unspoken
Warm Up:Â Side Straddle Hops, Frankensteins, and Willy Mays Hays
The Workout:Â
Wheelbarrows, broken wheelbarrows, deconstructed Duck Duck Goose, the old Erkins Derkins Dips, and some Army Crawls.
They play duck duck goose in the army too – right?
Announcements: Check Slack
Prayer– General Prayers