Tag Archive for: Rico

Q School: Session 3

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Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Mosey down to concessions stand wall
Irkens, dips, dirkens, step ups 15,12,10

Thang 2:
Partner up on tennis court
P1 does BTTW on fence
P2 runs suicide (halfway then full)
Rinse and repeat

Thang 3:
P1 holds squat while P2 does 10 dirkens with feet on partners thighs
R&R

Mary
WWI’s
Out and UPS
LBC’s
American hammers

Ended with announcements and prayer by Rubiks. Nice work by all.

BS out!

UFO High Score Comeback

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22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

Wood Chuckin’

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FNGs: None

Warm Up: 25 SSH; Bat wings: 15 Sir Fozio forwards, 15 backwards, 15 seal claps, 15 overhead claps; Jack Webbs to 10. Arms and shoulders are awake now. 

Been eyeballing the handrails outside the gym entrance since the middle school was finished. We did a sideways bear crawl up and around three times. 

Found some curb and did about 50 yards of fancy feet 

Main event: Everyone selected a log from thestack. Lined up for John Cusack (overhead carry) Indian run the long way around the elementary school, arriving at the track. During the pain, we all got a chuckle out of several wood references along the way, including Morning Wood and Major Wood. Had to modify from the overhead carry. Shoulders were toast. 

Tossed log over the fence and hopped in. Lined up on soccer end line. H1N1 explained the soccer term, end line. 

First pass: Lunge walked with log. Really we were just scoping out the log toss. I wanted to make sure there were no sprinkler heads. Didn’t see any. Learned that Wide Right played high school football and played both offensive and defensive line. 

Second pass: Throw your log as far as you can, run up to it and do a burpee. Rinse and repeat until you reach the other end line. Fram led  the way. Saw a cigarette butt in the middle of the field. 

Third pass: Mosey with another overhead press? Followed by 15 bus drivers in cadence. Shoulders are feeling good now!

Looked down at my watch and it was 6:05 already. 

OK, time for some SPRINTS! Moseyed to start line. I marked several intervals along the way. We did four intervals. Not very clean starts, but solid effort by all. 

Mary: We had 1 minute for low slow flutter. Have a nice day. 

Announcements: Highway cleanup Saturday after GroundPounder. 

T-Claps (Recognition): This group worked hard today!

Prayer: Finkle’s brother (separation), Rico’s son (noggin), H2N1 family (lost grandmother recently)

Q School – Session 1 2024

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12 PAX for a mixer of Kenny’s Grave and Q school. Here’s a review.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1: Dora with bear crawl timer. 50 diamond merkins, 100 monkey humpers, 150 groiners,
Thang 2: Basketball court 7’s – burpees and absolutions

Thanks for attending men!

A mutiny happened at Mutiny and @Rico is not yet a grandpa!

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PAX: @Finkle, @Rico, @Rubiks, @FlipPhone, @Breach, @Fumunga, @Winnebago, @H1N1, @LED

FNG: @Buffalo aka @Don Ross

Warm-up: 

Good Mornings in cadence, downward dog, spitting cobra/up dog, merkins, SSH, and a mosey around track.

Main Event:

  1. 11’s on the hill next to soccer field.  Fence squats at the top and burpees at the bottom.  Modes of transportation were jog, reverse lunge walk down, and bear crawls.
  2. Catch me if you can.  We partnered up and ‘partner A’ jogged around the track while ‘partner B’ did a prescribed exercise and then had to sprint to catch their partner.  Then switched.  Did 4 rounds exercises were, 20 merkins, 20 low slow flutters, 20 lunges, 20 SSH.
  3. No free picnic.  We made our way over to the picnic tables and did 10 Irkins, 10 Merkins, 10 Derkins, 10 Dips, 20 Step-ups and repeated once same exercises.

Dad Joke (sponsored by @Rico):

What do you call a man with no shins?  Tony, get it Toe-knee

Something about Mary:

LBCs, WW2, Side crunches, Freddie Mercuries, J-Lo’s, Plank hold, and Pickle Pounders to appease the all the wild women watching us workout at 5:30 in the morning.

COT:

Safe travels for @Finkle ‘s M, @H1N1 for his family as they mourn the loss of his M’s grandmother, and @Rico’s daughter GG who apparently is not prego @Rubiks lol…  She will be having an ultrasound soon to check on a possible cyst on her ovary.

Sally start to finish

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8 PAX out for a moist 65 degree gloomy morning. Couple of missed HC’s but still a couple new faces. We started with a Sally song and ended with a Sally song.

Mosey down to circle for warm up while listening to Long Tall Sally
GM
Air squared
Imperial squat walkers
Mtn climbers
Merkins

Track – Indian run w/ exercises every 200M
1. Ranger Merkin toe tap – go down for a push up then come up and touch opposite foot x10 IC
2. Deep Squats x20
3. Merkin and up like a burpee but keep hands down and the back out x10 IC
4. Shoulder taps x20
2 laps

Ramp
Crawl bear up ramp
At top grab some short wall
Irkins, box jumps, dirkens x15 each
Mosey to stairs
Calf raises on each step x5 (16 sets)
Grab tall wall
Wall sits 10 count each PAX
BTTW 10 ct each

Mosey to bball court
Broad jump burpee across bball court
10x Turkish getups
Broad jump burpee back
Indian run back to flag

Mary
Sally (Moby)
Side dips
Stretching

HIIT circuit at Prison Yard

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7 PAX showed up to the Yard for a circuit beatdown.

Quick warm up
SSH
Arm circles
Imperial squat walkers

Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins

1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)

No time for Mary

Pigskin Practice

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6 HIM showed up for some chilly football practice. 19 degrees but it’s a Monday so let’s get the week started.

Lap around clubworx gym
Warm up
GM
SSH
Windmills
Chilly jacks

Pass the peel – Indian run around track with football toss overhead. When it gets to the back, run to front and start over. If someone drops the ball, 1 Turkish getup. 2 laps total. Combine drops for burpees. We had 6 total.

Football drills in lower field
Left/right while chopping. Up/downs on hit.
Ladder shuffle drills 6 times through

Grab a rock
Partner up, similar speed
Devin Hesters – one person takes off sprinting with the rock, P2 does 1 burpee then try’s to catch them. Switch, R&R twice

Tables – dips, irkins, box jumps
reps of 15, 12, 10

Mary on tennis court – popcorn style

Hairy bags and flopping bittys

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FNGs: None

Warm Up: SSH,GM’s, Frankenstein, Daisy Pickers, Micheal Phelps

The Workout:

Round 1:60/80lbs sandbags (clean and press) stacked sets, 25lbs KB (single leg deadlift) Weighted 50lb SB drag/pull, 80lbs sandball (clean and bench press), Big Tire flip, Timer was tire carry. 

Round 2. 60/80lbs same, 25lb kettle bell same, Bear Crawl drag with 50lbs SB, Big Tire flip, 80lbs SB layflat put on chest and stand to feet. Tire carry was timer. 

Round 3. 60/80lbs Stacked Squats, Med ball press, Big Tire Jumps, Tire timers, Bear Crawl drag with 50lbs.  Pain Stick OH heel taps,

 Mary: It was horrible and hard. 

Announcements:  Sheepdog parking to change. Sign up to Q. 

T-Claps (Recognition): Prayer: H1N1 Son (knee/transmission), B.S. healthy, Rubic’s M. 

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Giving 110% for Kenny

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FNGs: none

Warm Up: SSH, hillbillies, imperial walkers, Daisy pickers, sir fazio arm circles, seal claps, overhead claps, Willie Mays Hayes

The Workout: Thing 1: Four Corners
different exercises at each corner
– merkins
– squats
– mountain climbers
– WWIIs
Idea was to do 10 count first round, then 20, then 30 and then step it back down. Finkle suggested we do two rounds of 20 so we could get an even 100, and YHC was happy to oblige. Then Banana Seat said that we give 110%, so YHC had the idea to take on one more round of 10 counts for a solid 110!

Thing 2: People’s Chair, 10 count down the line / dips 20 count. Repeated for a total of 2 rounds.

Mary: popcorn Mary

Prayer: Finkle’s brother-in-law, Rico looking for housing