Posts

Cocaine Bear

/in /QIC:
PAX: , , ,

FNGs: none

Warm Up: good mornings, parking lot mosey, ssh, sir fazio, chinooks, willy maze haze, hillbilly, windmill

The Workout:

PAX moseyed to rock pile to choose their favorite large rock and found a partner. 

The Q demonstrated a cocaine bear crawl and marked 7 parking lot lines as the length of the course. Each group was assigned the task of 150 ground pounders, 150 rut rows, and 150 ww2 while their partner performed a roundtrip of the parking lot course. 

 

Mary:

LBCs, heel taps, homer to marge, pickle pounder, j-lows for 15 rep cadence count .

Used the last 5 mins to stretch / yoga

Announcements:

T-Claps (Recognition):

Prayer: upcoming graduations and wedding plans

IMG_8226

Workin 9-5

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

FNGs: Short Bus (John), neighbor of Cover Story. From holly springs (homegrown) homeschooled (school bus… short bus) 

Warm Up: SSH, Frankenstein, Goooooood Mornings, Windmiss

The Workout:

Listened to old country: dolly, Jonny cash, John Denver, Alabama, Kenny Rogers…

Thang 1:

Every 2 min on the minute:

  • 10 bob and weave
  • 10 reverse lunge with twist
  • 10 squat to overhead press

5 rounds total

Thang 2:
EMOM, all exercises single arm, repeat for both sides in the minute:

  • 3 swings
  • 3 cleans
  • 3 press

15 rounds, the a Q challenge call to increase reps along the way from 3->4->5

Mary: dying cockroach, modified Freddy mercury, WWI, heel taps

Thang 3:

Death drop

  • 10 burpees, 10 right arm snatches, 10 left arm snatches
  • 9,9,9
  • 8,8,8
  • …
  • 1,1,1

have a nice day.

Announcements: Xmas party on Dec 7

Prayer: stubs has a new tumor treatment that is supposed to get him back to 💯.

dahmer’s brother enrolled in a substance abuse treatment program.

pumpkin spices son Alex sprained his ankle in his first JV basketball game