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Hanging Bells on Santa’s Sleigh

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

FNGs: None

Warm Up: Side Shuttle Hop, Slow Squat, Slow Merkins

The Workout:

45 seconds on with 15 seconds rest for 3 sets:

  1. Hand to Hand Suitcase Deadlifts
  2. Bear Plank Shoulder Tap
  3. Alternating KB Swings
  4. Bear Plank Shoulder Tap+Carolina Dry Dock
  5. Pass Under Lunges

Five One Minute 5 Second EMOM

  1. 10 Full KB Swing
  2. Pulse Squat Time Remaining

Five One Minute 5 Second EMOM

  1. 10 Shoulder Press
  2. Seesaw Lunges Time Remaining

Mary:

45 Seconds on with 15 Second Rest

  1. North South KB Plank Pulls
  2. KB Alternating Leg Lifts
  3. Plank Pull Through East West
  4. Hollow Middle Rocks
  5. Half Turkish Get Up Right Side
  6. Half Turkish Get Up Left Side
  7. Peter Parkers
  8. American KB Hammers with Sprinter Situp
  9. Bear Plank KB Taps
  10. KB Deadbugs
  11. Hollow Low Slow Flutter

Announcements: Stay safe and wear lights when running in the morning and at night.

Prayer: Abe and his family with the passing of his father; Safe travels for those traveling over the holidays; Cover Story and his job search after being laid off, T-Claps to UTI for helping Cover Story our with getting him an interview at his company.

Disney BD

Cupcakes and Cinders

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

FNGs: None

Warm Up: Grab some Cindy’s, Mosey to the soccer field, SSH, Frankenstein, IPW, Hillbillies, Good Morning.

The Workout:

Set 1: OH press/ Curls / Farmer March/Murder Bunnies/Squat (12 Reps each) 2 pax rotate through on SB burpees 5 each bag.

Set 2: Front raise/Triceps/Cindy Lou Who’s/Reverse Murder Bunnies/Lunges (12 Reps) same SB burpee rotation 

Set 3: Rut Rows/Curls/3 Little Bears/OH Squat (12 Reps) same SB burpee rotation 

Mary: (All done with block) 1.  WW3’s (12 reps)  2. Toe Touches R/M/L = 1 Rep (12 Reps) 3. American Hammers 12 rep I/C

Announcements: Davis XMAS Party

T-Claps: F3 as a whole, Made me weepy with kind words and sang Happy Birthday:

Prayer: BS kidney stone, Cupid holiday travels, Unspoken 

At-Home-Leg-Workouts-1-253532122

Leg Day at the YARD

/in /QIC:
PAX: , , , ,

FNGs: No

Warm Up:  SSH, Frankenstein, good morning, Willy Mays Hayes

The Workout:

  • Bulgarian split squat – 24 ea
  • Calf raise squat – 25 ea
    • Recovery mosey round the building with a stop for merkins and/or LBC
  • Speed skaters – 25 ea
  • People’s chair – 10 count each PAX, probably amounted to 90 seconds
    • Mosey
  • Step back lunge – 15 ea
  • Alternating side lunge – 15 ea
    • Mosey
  • Dead lift squat – 20 ea
  • 3-way calf raises – (toes forward, toes out, toes in.  15 fast reps, 10 slow, 5 ea)
    • Mosey
  • 3-way lunge – (forward, 45deg, 90deg, 5 ea)
  • Jump squat – 15

Mary:   No time

Announcements: None

T-Claps/Prayer:  Some general discussion about mindset, and our ability to approach a difficult situation with either anxiety & resentment (selfish/self-centered), or with mind & heart open to seeing an opportunity to do some good (selfless, gracious & grateful).

Prayers for Banana Seat, with seasonal illness roaring through his household, and his continued good spirits & positivity while his body recovers.

double down

Double Down at TBD

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

FNGs: None

Warm Up: Halloween monster imitation, clapping, flower picking

The Workout: Q brought a trunk full of toys and passed them out to everyone following the warm up. PAX spread out in a circle on the tennis court and were given assorted exercise to perform with their torture devices.

Format was as follows:

45 sec to AMRAP the given exercise, count your reps

45 sec of ‘active recovery’ exercise

Unlimited time to double your round one reps (hence ‘double down’)

Squat hold until all PAX are finished

Primary exercises included: merkins, lat pulls, tricep extensions, thrusters, med ball slams, curls for the girls, weighted punching, chest flys, halos, and squats

Active recovery included: mtn climbers, WWI, Freddy Mercury, Australian snow angels, dying cockroach, plank, side plank, bear crawl, heel taps, and something else.

PAX rotated stations after the completion of each round

Announcements: Xmas party, Even-The-Odds

Prayer: @abe’s parents – dad dealing with cancer + a stroke, mom providing care

@brexit has a job interview today

leading our families well during a season that can lead to selfishness and ‘the wants’