FNGs:none
Warm Up:SSH, buttkickers
The Workout:3 Options (4, 5 and 5.6 miles)
Mary:Open to all Men
Announcements:Please wear lights when dark. Fullhouse 2nd F opportunity on 2nd F channel
T-Claps (Recognition):
Prayer:Dauber M and daughter traveling and little Carter battling Nephrotic Syndrome (rare kidney disorder which is idiopathic).
FNGs: Welcome “Torvalds”
Warm Up: Moseyed to the court.
The Workout: Full on game of 6 on 5 sand volleyball. No penalty exercises just a race to beat the thunderstorm coming our way.
FNGs: None
Warm Up: Upper body warmup for an upper body workout
The Workout: After years of calling it Two Rock Shakur, Fram was the one to finally give YHC props for such a creatively genius name. Four rounds and four corners of Two Rock Shakur: bicep curls (in, out alternating), tricep ext, flys, bent over tricep ext, lateral raises. Tennis Court bear crawls, merkins, lunges, BTTW, Crawl Bears, reverse lunges, wide merkins
Mary: Around the horn
Announcements: 7 year anniversary for Deadbolt workout at Kung Pow, 6 year anniversary continued for Gump at Cletus, Thunder and Ground Pounder
Prayer: Norm and his family move to El Paso.
Seven PAX joined up for some TRX. It was great to see Smalls and Noah’s Ark out there!
FNGs: None
Warm Up: LED led the warmup for both Mutiny and Red October
The Workout: Round Robin and switch ups of using TRX and Kettlebells. We definitely worked the body with combo squats and bicep curls along with skaters, High Y, and Wide flies, squats, core, etc.
Prayer: For Norm and is family for safe travels and his new venture in El Paso. He will be missed.
YHC signed up to Q Ivan after the Bagel bros grabbed my Cletus Q spot. This was my first time on the Q, but we survived after a few kinks. YHC brought a playlist of Rock Band classics and a “pyramid” style workout featuring some new KB moves.
FNGs:none
Warm Up:
ssh, windmills, arm circles, good mornings
The Workout:
We did a pyramid of sorts, but ran out of time, so we modified the count slightly. First round was a 6 count, round 2 was a 12 count, and round 3 was planned to be 18, but due to time cut it to 10 (or some modified count that seemed reasonable).
Exercises
Thrusters (L/R)
KB Swings
Single Leg RDL (L/R)
Single Leg Hip Bridge KB Press (L/R)
Plank drag
Pistol Squat
Kettlebell Chest Supported Hinge
Goblet Squat
Front Back Lunge w/ KB overhead (L/R)
KB Windmill (L/R)
After the first set YHC called KB murder bunnies in grass between light poles. This turned out to be a bad idea as YHC took a face dive. After round 2, we modified and did a Farmers carry the bells around a tree and back. After round 3, straight into Mary.
Mary:
Following exercises x10
Windshield wipers (over KB)
American hammers
Midget Love handles (L/R)
LSF bell overhead
Windshield wipers (over KB)
Announcements:
See social media
T-Claps (Recognition):
PAX for hanging with me on my first KB Q. PAX that donated to UNC NCCC!
Prayer:
Dauber travels, unspoken. YHC took us out.
FNGs: yes – see Mutiny (welcome Abacus)
Warm Up: Ran with Sprinkler and his Mutiny PAX around the gym parking lot, SSH, merkins, Hillbillies, Imperial Walkers, Good AMs
The Workout: Gump and YHC wanted to combine TRX straps and Kettlebells. We opted for two sets of each alternating between these tools and trying new exercises along the way. Music was on 80s rock and we jammed to AC/DC, Guns N’ Roses, etc.
Exercises from TRX included:
chest, triceps, jump squats, curls, flies, single arm curl/push-ups, arm extensions, squats, upright rows
Exercises from Kettlebells included:
swings, figure 8, rut-rows, triceps, curls, lawnmowers, midget love handles, upright rows
Mary: Mosey to tennis courts for yoga before Mutiny PAX joined us. Sprinkler called low slow flutter, H2M, stretching
Announcements: Picnic
T-Claps (Recognition): Warbucks – incredible HIM! UNC NCCC collection/donation drive in honor of his son
Prayer: Sprinkler led us out. Unspoken, Dauber’s kid and M traveling to TX, 16bit’s mom with cancer, Injured PAX…
2nd F was at Starbucks; cue the music – BeeGees – Staying Alive played overhead as Gump and I walked in.
Honored to lead – Dauber.
FNGs: none – but welcome back Kotter – Mr. Mom (Reese Martin)
Warm Up: OYO
The Workout: See Route via Strava; incorporated a climb up Heartbreak Hill looking for Pikachu; great job Kubota from making it all the way up while staying in the saddle; we had a Cancun sighting too….great work rucking
Mary: Got ready for Thunder
Announcements: Picnic; going away party for Norm
T-Claps (Recognition): Gump on his way to posting three times in one day; Kubota helping Dauber with his chain
Prayer: Unspoken, Kubota job praise, Injured PAX
FNGs: Orca (Mike Pellicci)
Warm Up: With the help of FoulBall: side saddle hops, cherry pickers, good evenings, fazio arm circles
The Workout:
Rock pile: 5 rounds of 15, 12 and 10 reps of: Curls, triceps extensions, squats, upright rows and shoulder press.
Run to ten poles, doing 1 increasing to 10 merkins at each pole.
Dice game with a round of each pax rolling and leading with 10 reps of:
Mary: a few rounds of lbc’s, sit-ups with various poses, ww1’s, box cutters and shoulder taps
Announcements: Picnic, others
Prayer: Peace and happiness
Warm Up: We gathered with Mutiny PAX for a Fram led warmup
The Workout:
For PAX joined for the following
Mary: We gathered with Mutiny PAX
Pre-blast featured Florida Georgia Line’s song, Get Your Sunday On. Had this song in my head all day Saturday and Sunday.
“Work a little less, play a little more…”
Picked up the Q as part of the May Challenge
Warm Up: Good mornings, Frankensteins
The Workout: New route for AGS. See map.
Mary: No Mary, just COT
Announcements: Register for F3 picnic, finish out the May Challenge strong
T-Claps (Recognition): Forceps was planning on doing only three, but had to “suck it up, buttercup” and hammer out 5+ with the group.
Prayer: Unspoken