Kenny G – F3 South Wake

Paradise City – Burpees and Speed

August 19, 2024/in Paradise City /QIC: Yogurt
PAX: @Karoake, Full House, H1N1, Kenny G, Wild Turkey, Yogurt

EC: Full House, H1N1, Yogurt

FNGs: None, but @Karoake could be considered a Kotter

Warm Up: 5 burpees OYO, 10 GMs, 5 more burpees OYO, 25 SSH, 25 OH claps. Circled the fields and tennis courts a couple of times with minimum 5 burpees OYO at each corner, plus one exercise, including merkins, big-boy sit-ups, and OH claps.

Main Event 1: Suicides on tennis courts. Been a long time since we visited these. Recalled immediately that fenced sections are three courts wide, which worked out great.

Each run = Far sideline court 1, back; far sideline court 2, back; far sideline court 3, back.

Exercises upon completing each run = Plank jacks, shoulder taps, OH presses

Finished with one last run to far sideline court 3, Karaoke led the way.

Main event 2: Sprints on Ramp

Format: Similar to suicides – Sprint to first blue sign “Foul ball area,” walk back; Sprint to second sign, walk back; Sprint to third sign, walk back. We had time for only three, but everyone accelerated.

Mary: Stretched those hammies while they were warm.

Announcements: 3-Alarm event is on, just like every Tuesday. This week, there will be extended fellowship afterwards.

Prayer: Full House dad in hospital. H1N1 death in family and co-worker’s family.

Hope all have a productive week.

Summit Disney

June 6, 2024/in Disney /QIC: Stickers
PAX: @skittles, Abe, Bobby Boucher, Breach, Catfish, Cupid, Dumbo, Kenny G, M4Life, no doubt, Slide Rule, Sprinkler, U.T.I, vanilla, Woody

FNGs: None

Warm Up: Good Mornings, Imperial Walkers, HillBillies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps.

The Workout: Moseyed down the hill and took a right towards Optimist Farm Rd. Made our way to the River Rock pile and grabbed two rocks just small enough to grasp for exercises. Moseyed back to the greenway path and went about halfway up. This Q just realized the presence of another rock pile, conveniently placed right where we were going to execute our workout.

Round 1:
Curls for the Girls – 10x IC
Overhead Press – 10x IC
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 5 Star Jumps

Round 2:
Curls for the Girls – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Overhead Press – 10x Each Arm, Hold 1 at 90° and perform reps with other arm, rinse repeat
Ruh Rohs – 10x IC

Sprint to the top of the berm and perform 10 Star Jumps

Round 3:
Curls for the Girls – 5x from down to 90°, 5x from 90° to top, 5x full range
Overhead Press – 10x IC
Ruh Rohs – 10x each arm, hold 1 at 90° and perform reps with other arm, rinse repeat

Sprint to the top of the berm and perform 15 star jumps

Round 4: Grab a new rock from recently discovered rock pile for squats, chest press and skull crushers
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 15 star jumps

Round 5:
Squats – 10x Tempo IC
Chest Press – 10x Tempo IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 10 star jumps

Round 6:
Squats – 15x
Chest Press – 15x IC
Skull Crushers – 10x IC

Sprint to the top of the berm and perform 5 star jumps

Return all of our rocks to designated areas and return to greenway path.

Challenge yourself and give it all you got from base of greenway up the hill to the fields. Pick up the 6 as necessary.

Mosey to the playground after catching our breath and perform 2 rounds of dips and derkins on the wall.

Make our way to the flag for Mary.

Mary: Homer to Marge, Heel Taps, Freddy Mercuries, Heels to Heaven, Box Cutters, Absolution

Announcements: Picnic on the 9th at Womble. Keep an eye out for July 5th signup – Choppa has the Q.

T-Claps (Recognition): All the ruckers and runner converging on the AO to join in COT. Great effort by the PAX at the bootcamp.

Prayer: Skittles friend going into surgery; Fedex; Tofu’s family with recent loss; Unspoken

Sciatica is my wife’s name!

May 7, 2024/in Purple Cobra /QIC: Fram
PAX: @p.s.i, Best In Show, Bleeder, BnB, Bobby Boucher, Bondo, Cupid, DownRange, Jellybeans, Kenny G, Kosher, LED, Nickelback, Pac-Man, Pumpkin Spice, Pumps, Ricoh_Suave, Rubics, Shooting Blanks

FNGs: None (5 PaX split off and Rucked)

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.

Posts