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

GORUCK-Sandbags-2-02-800x450

Sandbagging Sons of Baptists!

/in /QIC:
PAX: , , ,

FNGs: None

Warm Up: jog in place, good mornings.

The Workout: Yours truly dropped an 80lb sandbag .8ish miles from the AO. After warm-ups we moseyed to the bag. Did an Indian Run style sandbag toss. Everyone ran in place, person in front threw the bag however they chose and then went to the back of the line. Rinse and repeat.

Half way through I added a pushup on the bag before each throw just to make things more spicy. 

Ended with eight 8 count man-makers and some Broga

Mary: Lol No.

Announcements: 3rd F backpack collection.

T-Claps (Recognition):

Prayer: BnB and family can find a home church.

X Marks the Spot at the Nest

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

PAX: @Finkle, @Gamecock,  @H1N1, @Particle Board, @K I T T Y L I T T R, @flair

Warm-up: We got the party started with some Hillbillies and Imperial Walkers in cadence, followed by some good morning’s, and downward dog in to chaturanga updogs.

Main Event: We  played a favorite game of X-Marks the spot.  We started off with 20 SSH in cadence at the ends of the X and once we came to our intersection of Ennis St and Raleigh St we stopped and did 10 merkins.  Once all four parts were complete we changed up the exercises to squats on the ends and sumo squats at the intersection.  Got in about 2.5 miles standard.

Mary: Not today, ran out of time.

COT: @K I T T Y L I T T R: shared updates on adoption process, @H1N1: shared parenting woes for his son @Messi needing wisdom for upcoming decisions, @Finkle: prayers for oldest 2.0 who is in Guatemala working with kids and single moms.

Sandbaggin Sum Beaches 6/26/23

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

FNGs: None but been EHing like mad.

Warm Up: SSH, Frankenstein, SFAC, Good Mornings, Imperial Walkers, Hillbillies

The Workout: Took 3 sandbags to the Tennis courts. Couldn’t drop them 1 burpee penalty for dropping. Corner 1 exercises: LBC, BTW, Reverse LBC, Corner 2: Std merkin, wide merkin, diamond merkin. Corner 3: Plank Jacks and 2 others I can’t remember. Corner 4: absolutions. Each time we went to a new corner we did: Reverse Guantanimo Sandy Bays, Walking BTW, Bear crawls, Crab Walks, Walking Willie Mays Hayes. All exercises were 16 reps except Absolutions.       

Mary: Several various abs 

Announcements: Naner cet Q at Prison Yard. Keep EH guys. Even the Odds on June 30th. 

T-Claps (Recognition):

Prayer: Unspoken

Honor to Lead! 

Triple Nickel on Big Red

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

8 HIM came out to Prison Yard for some hill work.

WU
Mosey over to side parking lot
SSH
Sir Fozio Arm Circles
Willie Mayes Hayes
Good Mornings
Lower Stretching

Triple Nickel
We ran to the bottom of Big Red which is around 0.3 miles.
5 Absolutions
Run back up to the top.
5 Kraken burpees (3 hand release merkins in burpee)
We repeated that 5 times
The last round we only had enough time to go half way down and back but still completed the reps.

Mosey back to start for 1 minute of cool down with stretching and deep breaths.

Announcements: Q sheet always needs help, You vs You this Friday at Sheepdog
Prayers: Injured PAX, unspoken
Sunshine took us out.

Lots of deep breathing today on Big Red. Great work PAX! Thanks for allowing me to lead. Rule the day.

BS Out!

Six Souls Survive Sevens on S(C)emetery Summit

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

FNGs: None

Warm Up: Quick Mosey, SSH, Windmill, 10 Merkins. Another mosey

Thang 1:

7s on Cemetery Hill: Squats at the bottom, Burpees at the top. (The Humidity was worse than the hill)

For the last round of each we added a twist. 

After completing our last burpee, PAX circled up for a 1 at a time 10 count merkins around the circle. While each PAX pushing the earth down, the other PAX held a low merkin position (similar to a plank, but the bottom of a merkin). 

After completing the last six squats, PAX circled up for a similar exercise as the the top of the hill, only this one featured squats/squat hold.

Thang 2: All PAX moseyed back to the flag, with a quick stop along the way for some calf raises and dips along the curb. We then visited the small rock pile in the corner of the parking lot for some rock work. Colt 45s, Groundpounders and Goblet Squats. We then circled up for a game Q called ‘Duck Duck Bear’: in a circle, each PAX held a bear crawl position (knees low, waist at a 90 angle). In sequence, a PAX would circle the group while performing a bear crawl, the remainder held still. Hold until all have completed a circle. @Batboy made sure to call out “Duck” as he passed each person.

Mary: Homer to Marge, Freddy Mercury’s, Superman, Yoga

Announcements: @Batboy on the Q tomorrow at Purple Cobra, 

Prayer: @Best-In-Show’s Mom, MIL and FIL who are all battling issues. Strength for them, strength for him and his M as they are caretakers. 

Mumblechatter at Ground Pounder stays at Ground Pounder

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

FNGs: None

Warm Up: Old man hangs, Good Mornings, Windmills, Sir Fozio Arm Circles forward & reverse, Imperial Walkers, Hill Billy’s, Willy Mays Hays, Side Straddle Hops x 25 in cadence

The Workout: Each PAX picked two small rocks.  One for each hand.  Many reps of Curls for the Girls, Rut Rows, Forward arm raises, Overhead tricep presses, Lateral arm raises and Shoulder presses.  Repeat all 6 exercises until everything burned.  Mumblechatter took a sideways turn and the count was hard to keep on track during the whole set….  On to the small wall for a set of 11’s with Merkings and Dips.  Then mosey to the picnic tables for a round of squats, monkey humpers and star jumps.

Mary: Around-the-horn core exercises.

Announcements: F3 picnic.  3-Alarm run this Tuesday.  Open Ground Pounder Q still needs to be filled for 7/8/23.

Prayer:  Prayers for all those travelling.  Prayers for Socrates’s family.

Tabataaaaa and Puddles

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

FNGs: none

Warm Up: normal warm-o-rama

The Workout: tabata with 5 sets of 2 pairs, 30 seconds on and 10 second rest each time. Ssh and walk outs, squats and imperial walkers, merkins and around the world lunges, big boy situps and mountain climbers, 6″ hold and high knees.

Mary: none today

Announcements: picnic Saturday

T-Claps (Recognition): all for driving through the rain!

Prayer: Rubiks cousin, Finkles daughter, travel protections, Yosemite’s arm infection

rain

What’s a little rain?

/in /QIC:
PAX: ,

FNGs: none

Warm Up: SSH, Windmills, Imperial Walkers, Hillbillies, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: 
Thing 1: EMOM 5 exercises / 5 rounds
– 8 burpees
– 15 deadlifts
– 15 box jumps
– 15 kettle bell swings
– 15 goblet squats
– 30 sec jog around playground for recovery

Thing 2: 3 rounds of alternating People’s Chair / Urkins

Mary: WWIIs and Mountain Climbers

Announcements: F3SW Picnic June 24th

T-Claps (Recognition): Pumpkin Spice for braving the rain and keeping me accountable.

Prayer: Pumpkin Spice’s family