Fitness, Fellowship, Faith

Day: January 16, 2023

Our fallen brothers VQ

IN KNOXKVILLE THERE WAS A BROTHER NAMED CARDINAL WHO PASSED AWAY DURING HIS VQ.

THIS WAS HIS WORKOUT.

 

January 11, 2023

 

Cardnial’s V-Q

 

Warm-o-Roma

 

15-        Side Straddles Hops

10-        Tempo Merkins*

10-        Flutter Kicks Double Count

10-        Little Baby Arm Circles Forward

10-        “                “          Backward

10-        Hallujahs

10-       Knoxville Cherry Pickers*

20 Sec. Samson Hold*

PHELPS it out

10-       Willie Mayes Hayes

 

Workout

“Card’s Run and Repeat”

 

5-        Burpees  – We suggest a moment of silence for our brother Cardinal after completing this first set. -Rampart                                                                Burpee Counter 10

Big Boys

Heels to Heaven

Run to the sign and repeat (each run to the sign is 160 meters)

 

10-        Burpees                                                 Burpee Counter 30

Little Baby Crunches

Mt. Climbers Double Count

Run to the sign and repeat

 

15-        Burpees                                                 Burpee Counter 60

Air Squats

Freddy Mercury’s

Run to the sign and repeat

When you return hold squat until all Pax have finished

 

As a group if there is time

 

20-        Burpees                                                 Burpee Counter 100

 

Run to the sign and repeat (1,200 meters complete which is ¾ of a mile)

 

Summery:

Total of         100-        Burpees

10-        Big Boys

10-        Heels to Heaven

20-        Crunches

20-        Mt. Climbers

30-        Air Squats

30-        *Air Bike rides

¾-        Mile run

 

Mary-        Call Out

 

 

 

 

AOQ’s Notes…

*Tempo Merkin is a single slow Merkin happening in a 4 count. 1-3 lowering. Top of the Merkin on 4.

 

*Knoxville Cherry Picker is a little funny. Other regions call it 3rd grade exercise, tappy-taps, or grass grabbers. It’s a forward fold with feet spread, touching the ground with finger tips 3 times successively further between the legs for 1-3. At 4, PAX stand straight up and stretch hip flexors.

 

*Hallelujahs are a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.

 

*Samson Holds – I think he got this out of order. We usually do these at the end of a long series of shoulder burn. Arms extended straight out like your pushing against two pillars (hence). Hold until Q has sufficient amount of complains.

 

*Air Bikes are because Cardinal couldn’t ever remember Freddie Mercury.

 

 

 

PLEASE REMEMBER GUYS TO SAY YOUR OPENING STATEMENTS, CARRY PHONES AND ALWAYS WATCH EACH OTHERS BACK.

 

PATRIOT GAMES. MIDORIYAMA 12/27/22

1 MILE RUN, 1776 YARDS

 

100 EACH EXERCISE.

MERKIN

OVER HEAD CLAPS

LBCS

DIPS

MOROCCAN NIGHTCLUBS

FLUTTER KICKS

PULL UPS

STEP UPS

SQUATS

AMERICAN HAMMERS

MOUNTAIN CLIMBERS

SHOULDER TOUCHES

PLANK JACKS

HIGH KNEES

LUNGES

SSH

 

100 YRD BEAR CRAWL AND 76 BURPEES.

 

We partnered up and completed. Also ran the mile during the workout,  actually over a mile.

MIDORIYAMA 1/3/23

Warmup IC

Squats
1 Burpee
Walking Lunges OYO
1 Burpee
LBC
1 Burpee
SSH

Merkin Mile

15 Merkins then run 400 Meters.
Complete 4 rounds.
15 Squats and run 400 Meters 2x
50 LBC’s and run 400 Meters 2x
Imperial Walkers run 400 Meters 2x

Mosey back to the start.
Cool down IC
Squats
LBC
WW1
SSH
Hillbillies
Mary from the group.

The exterior we have is a by-product of the interior.

STORM 1/3/23

Warmup IC

Squats
1 Burpee
Walking Lunges OYO
1 Burpee
LBC
1 Burpee
SSH

Merkin Mile

15 Merkins then run 400 Meters.
Complete 4 rounds.
15 Squats and run 400 Meters 2x
50 LBC’s and run 400 Meters 2x
Imperial Walkers run 400 Meters 2x

Mosey back to the start.
Cool down IC
Squats
LBC
WW1
SSH
Hillbillies
Mary from the group.

The exterior we have is a by-product of the interior.

The Sword – 1/9

Luke 3:10,11 – “ And the crowds asked him, “What then shall we do?” And he answered them, “Whoever has two tunics is to share with him who has none, and whoever has food is to do likewise.”

A great group men got better.

YHC wasn’t sure the how many to expect given the holiday and Breaker’s birthday Q at Mt. Hollywood.  Seven was the total when 0530 arrived.

Warmup:

25 SSH IC, 20 MNC IC, 20 Merkins

Mosey to AutoZone

25 Flutters IC, 15 Toy Soldiers IC

Mosey to Food Lion

Thang:

Wall Sit, Donkey Kicks x15,  Dirt Hookups x 10

Dora (3-person) with KBs

Squat-Thruster x 100 / Six Inches

Curls x 200 / Plank

Chest Press x 300 / Al Gore

Repeat Wall Sit Routine

Skip, Side Step, Nur, Side Step x 2 laps

Repeat Wall Sit Routine

90 Calf Raises – 30 Normal, 30 Out, 30 In

Mosey to Wall near PF

Wall Sit Routine – 5

Mosey Back for Mary.

Pledge, Announcements and Prayers Requests

 

Nutria took us out.

 

Watts Up Powering Down

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