Posts

Midget Goes To Thunder

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

Hot- loaded up my water cooler and when YHC pulled up saw Tofu snd Kabuto.
Few minutes later what wallaby.. really dude is getting after it. Pikachu rolled and doc in his shiny black car and asked why YHC did not post this am at his Q😅. Lastly saw John Deere with crutches in hand he said he wanted 2 be there for paki birthday- so thank you.
1900 and we went for a little mosey
And ended up on fake FC soccer field.
John Deere went to pull up bars-

FNGs: None
Warm Up:

Good afternoon
Ssh
Imperial walker/ hill billies
Merkins
Wide grip
Diamond
Stretch right n left Achilles

The Workout:

Line up by the soccer field fence and go to other side-
Lungs walk ( form matters)
From jumps-
Duck walk back
Bear crawl

Find nice fence-
Ball 2 walls
Last guy runs to the end
Until we reach the very end
Well we have to come back- so rinse n repeat – pickachu start hackling some soccer girls- come on man

Due 2 heat yhc called 4 mosey to flag- grab a water Gatorade drink etc – squat hold for 6th

Shelter-
2 rounds
Merkins/ erkins/ derkins/ dips/ step ups
15 each
Frog jump around the horn 10 each- total 6
Homer 2 merge- form matters- thx pickachu

Pair up-
1 guy runs 2 flag other people’s chair hand in front- ( rinse repeat 3x)
80
Lbc as a group / other guy runs to flag
Frog jump x 60 to recover n Mary

Mary:
Announcements:
T-Claps (Recognition):
Prayer:
Crablegs
John Deere
UTI’s Neighbor

Thought by M4L:
Thunder is great opportunity to recruit lots of guys since it is in the afternoon and many parents are just sitting waiting on kids to finish practice- we should encourage and try to get them out.

M4Life

Another Murph Down

/in /QIC:
PAX: , ,

Pax of three knocking out another Murph.  Continuing to seem hard just like the others these past few weeks .

Warm Up: Run 1 Mile

The Workout:  100 Pull-ups, 200 Merkins, 300 squats

Mary:  Run 1 Mile

EC afterwards:  Run 3 miles (John Deere’s idea even though he had a fractured foot)

Prayer:  Silent

10 Stations in the Heat

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

Pax of eight battling a hot June evening.  Temperature was in the 80’s, but it felt like 100 degrees out there tonight.

EC:  Some running a few miles before workout.

FNGs:  None

Warm Up:  SSH, Daisy pickers, Good Morning, L+R overhead stretch

The Workout:  15 reps at 10 stations with a different exercise, using a 25 pound weight or rock to make it harder.  Stations were separated by 10-20 yards to give time to recover between sets.

1.  Merkins, 2. Diamond Merkins, 3. Up-right Rows, 4. Squats, 5. Lunges, 6. Triceps Press, 7. Curls, 8. LBC’s,  9. Ab Roller and 10. Shoulder Press.

Recovered on a lap around soccer fields, then repeated the 10 station circuit again.

Mosey to amphitheater for to sets of:  1.  Dips, 2.  balls to the wall 3.  one leg get-ups 4. LBC’s

Mary:  Merkins, WWII, Diamond Merkins, Box Cutters, Wide Merkins, Protractors

Prayer:  Kabota’s upcoming drug trial, Peace and Gratitude

Tough Murph This Week

/in /QIC:
PAX: , , ,

This week’s Murph seemed more difficult for some reason with lot’s of modifications.

Still liking the Veteran’s park location though, nice and quiet with plenty of options for running a few miles.

EC:  2 to 3 miles

FNGs:  None

Warm Up: Run One Mile

The Workout:  100 pull-ups, 200 merkins, 300 squats

Mary: Run one mile

Prayer:  Healing

Shelter Workout

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

Pax for 9 for an intense under the shelter workout out in the open….

Warm Up:

20 cadence SSH

10 cadence daisy pickers

mosey to grass at bottom parking lot

The Workout: The Circuit Of Rain’

9 different Stations

  1. 10 x Tire Flips (also rotation time keeper)
  2. Tire Farmers Walk keeping ‘slow’ pace with tire flip (this was a lot harder than it first seemed.
  3. The Drum Reel Pull (total body destroyer)
  4. Jump rope
  5. Squats with firehouse on shoulders
  6. 20lb Slam Ball
  7. Cinder block ‘curl then overhead press’ 2 per tire flip
  8. Diamond Merkin (1 per tire flip holding plank)
  9. Cardio/plank freestyle (plank jacks or mountain climbers etc)

3 total circuits were completed.

Reload truck with toys.

Mary:

Shoulders to the wall toe taps, 10L, 10R, 10L, 10R. American Hammer 25 cadence, Protractors 10 count cadence 15, 45, 90, 45, 15. 25 Diamond Merkins, 15 cadence box cutters… finishing with Boat Canoe, kudos to 187 and Pikachu for the very last 30second complete hold… your Q busy a gut 10seconds early.

Announcements: New AO Tuesday Morning 0530hrs, Falcon Park, down the Quay.
T-Claps (Recognition):
Prayer: for our brothers

 

2ndF – Curry and Beer movie night at John Deere’s

 

2F8FB465-FF0A-4B28-8F04-4582A52C1803

Straight Bar Pull-ups Hurt

/in /QIC:
PAX: , , , ,

Pax of 5 doing Murph in rain and muggy weather.   Straight bar at Veterans park making pull-ups so much harder… missing the monkey bars at Womble.

Still can’t get a complete work-out without an unruly child giving us a hard time, only one though.

Warm Up:  Run on mile

The Workout: Murph:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run one mile

Announcements:  New workouts starting this week and next.  Second F at John Deere’s house after Thunder on Wed.

Prayer:  Healing and safe workouts this summer.

42nd Street

/in /QIC:
PAX: , , ,

Pop-Up work out to celebrate my 42nd Birthday… huge thanks to PAX for making the effort on a Friday evening

FNGs: 2 times FNG with no name now formally branded: Welcome ‘Jobs’
Warm Up: 21 x SSH, 5 x merkin with 1 arm stretch, 10x fwd, 10x rev arm circles.
The Workout: 42nd Street Tires….

Each Pax member took it in turns to flip the Tire (250lbs) 10 flips, then deadlift farmer walk back to start.  The other pax preformed Reps per flip and walk…last round was 12 flips to make a rounded 42 each.

Flips – Diamond Merkins/Double Merkin Burpees/Morning Woods/tricep push Merkins    .

Farmer Walks – Mountain Climber/SSH/plank jacks/donkey kicks.

confused? Basically each Pax did a total of 42 Tire flips, and 4 x deadlift farmer walks back of a 250lb Tire… each pax accumulated 42 diamond Merkins, 42 double merkin burpees, 42 tricep Merkins, 42 morning woods (Turkish get ups), average 4 x 10 count cadence of mountain climbers, plank jacks, SSH, donkey’s   .

21 x steps up on tire, 21 x dips, 21 x derkins.

Mary: 21 x protractors, 21 x box cutters.
Announcements: on slack/Facebook
T-Claps (Recognition):
Prayer: General – many many thanks for Pikachu taking us out.

Birthday Double Down

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

YHC advertised this one as limited running – found out afterwards some Pax thought this would make it easier. Lesson learned – limited run workouts are typically harder!


FNGs: None
Warm Up:

SSH x29

Daisy Picker x10

Breakdancer x10

Fazio Arm Circles x9
The Workout:

Get a partner and grab a 45lb weight plate per pair. Mosey to the playground.

Lazy Dora – between you and your partner perform the reps – while one partner perform reps other partner performs paired hold:

100 pull ups / John Cusack hold with the plate

200 merkins / plank hold with weight on back

300 squats / squat hold with weight

400 LBCs / 6″ leg hold holding plate over chest

We wrapped up picking up the 6 and then moseyed back to the tennis courts for Mary, returning the weight along the way

Mary:

Low slow flutter x29 IC

Diamond Merkins x29
Announcements:

See interwebs. Crazy Train this Saturday in CarPex.
T-Claps (Recognition):

Katniss for the breathtaker double down with YHC today
Prayer:

Crab Legs, Shredder, those on IR.

Memorial Day Murph

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

What more needs to be said…. +35 men turned up for a Memorial Day Murph to honor and remember all thoose who have fallen whilst in the Armed Services…..

Prays encompassed some respectful silence….

Thank You Men, it was my true honor to lead such a special AO.

(Some left before namarama, video attached, apologies if I got some names wrong (early and all that for me))

Tea Time Murph

/in /QIC:
PAX: , ,

Murph workout for Pax of 3, no modifications

EC:  2 to 3 miles

Warm Up: Run 1 mile

The Workout:  Murph:  100 pull-ups, 200 merkins, 300 squats

Mary:  Run 1 mile

Prayer:  Healing for the injured