Day: February 20, 2024

6 PAX braved the nearly freezing temperatures and perhaps a little frost on the car in the morning to do some stretches, throw around some kettlebells, and even some work on the track at Bulldog this morning.  It would’ve been 7 PAX if Hunchback would have been there.  Here’s what I remember:

YHC got out of the car and yelled “One Minute”, and even then Nutria pulled in after that.  Game on, but a little different today.

Warm Up Stretches:

A thorough stretch was called for after a Tesla beatdown at Life Line, so YHC obliged and put a round of stretching on the Weinke

• Front Bend
• Legs Crossed Side Bend L
• Legs Crossed Side Bend R
• Seated Back Twists L
• Seated Back Twists R
• Something where you put your feet together and try to bend forward but that didn’t work for any of us
• Some Tesla Stretches
• Ankle Circles in all directions
• Swinging Legs Forward
• Swinging Legs Sidewards
• Arm Circles Forward, Backwards, Large & Small

You really should have been there.  But if you weren’t I’m sure there was a good reason.

Kettlebell Circuit (40 seconds AMRAP/15 seconds between):

• Halos (CW & CCW)
• One-handed Curl Presses (L & R)
• One-armed Bent Over Rows (L & R)
• Squeezes
• Tricep Extensions
• Kraken Burpees (no KB, but none needed)

And some Mary in Cadence:

• 15 x Toe Touches (IC)
• 15 x Flutter Kicks (IC)
• 15 x Penguins (IC)

Next to the track for a Modified Murph-ish partner routine:

• 1 Lap around the track
• 100 Combined Merkins
• 200 Combined Squats
• 300 Combined LBCs
  • Completed in 5 synchronized sets of 10/20/30 with partners
• 1 Lap around the track

Nutria and Winehouse went out fast.  Spiderman and Stagecoach were next.  Tube and YHC mall walked.  Q Fail as Tube and YHC ditched Nutria and Winehouse who were out to pick up the Six, because the Q knew we needed the time to get in another round.  It’s cool, we counted off, and they caught up.  If we would have had one more PAX, it would’ve been awkward though with there being odd numbers.  Thank goodness we didn’t have one more PAX.

Repeato earlier work:

Kettlebell Circuit (40 seconds AMRAP/15 seconds between):

• Halos (CW & CCW)
• One-handed Curl Presses (L & R)
• One-armed Bent Over Rows (L & R)
• Squeezes
• Tricep Extensions
• Kraken Burpees (no KB, but none needed)

And finally, time left for some Mary in Cadence:

• 15 x Toe Touches (IC)
• 15 x Flutter Kicks (IC)
• 15 x Penguins (IC)

And that was time.  Just how we drew it up.  Anyone who missed it really missed out on a good one.

Announcements:

• Bulldog moving to Thursdays and Diablo Sammich moving to Tuesdays starting the first full week of March
• 2nd F Lunch – Pita Wheel in BELMONT Wednesday 2/21
• QSchool – 3/2 @ Gashouse

Prayer Requests:

• Turtleman
• Anchorman

Enjoyed it this morning, men.  Thanks for the opportunity to lead.

Yabba Dabba Doo

I’m at The Storm this AM for my first time visit and Q at this locale. As I pull into the parking lot I see a large lively group ready for werk. I also noticed Slaw back from his recent trip to the Chapel Hill Burn Center courtesy of Def Leppard. Good job buddy way to get back up on that horse. Well it’s time to go. After a few quick introductions, my  disclaimer, and The Pledge we were quickly at it. There were a lot of SSHs and Mike Tysons during the warmup. Along with these and a few other movements there was a good bit of Mumblechatter as well as zero attention paid to the instructions given during the warmup. That’s all good as I’m completely eat up with ADDDDHHHHHHHHHHHHHHHDDDDDD myself and go off the rails quite often too.

After we finished up the warmup we headed out to the lower entrance for a Tripple Nickel in the dark. Exercise selection was Jump Squats and Perfect Form HR Merkins. While here I caught a little more crap about how I avoided an entirely lit parking lot and  chose to run where the lights were out. It was also said how someone should report this to someone who works for Duke Power. Ha ha ha good one. Well I’m a lineman and we do our best work in the dark. Plus most of you are 10s when your M turns the lights off anyway.

After the Nickel we got in a little recovery stretching before heading off to run a bunch of rounds of 4 Corners where we ran through several rounds of single exercise before stacking them all together for the final round.

• Rd. 1 – 10  Merkins each corner
• Rd. 2 – 20 Hillbilly Squats each corner
• Rd. 3 – 30 Seal Jacks  each corner
• Rd. 4 – 40 Flutters each corner
• Rd. 5 – All Previous Work each corner

It was during this time that Dr. Suess became the source of everyone’s attention. Every time he got up from any exercise the chants started. No way Seuss! No Rep Seuss! He’s going because someone else is going again! All of this said as if to insinuate that Dr. Seuss would take off if he thought someone was ahead of him. I tell you I kinda like this saucy little crowd over here. They talked $h!t profusely,  pushed hard the whole time, and kept on calling out some nonexistent PAX named CPAP. The entire dang workout his teammates cheered this fella on. He got cheers like that last poor Some Beech that crosses the finish lines at the Boston Marathon. CPAP you need to show up and earn your team them points for yours and your family’s sake. I fear your teammates may decide to do you some harm if you don’t show up soon.

Well it was getting close to that time so we made a mad dash back to the COT for Praise, Prayers, and Announcements. Once finished some of us headed for refreshments while others quickly scurried off about their Thanks for all the Trash Talk, Fellowship, and Hard Work Men.

Until Next Time

We started out with the a standard warm up of SSH, Moracin Night Clubs, Overhead claps, Sun gods, and gravel pickers.

(Stogie Took off on a ruck)

After that we partnered up and ran “catch me if you can style” up to the flag while one partner did 5 merkins.

Upon arrival at the flag, we said the pledge then started our first “thing”. This was a 5 round set of 20 mountain climbers, 20 Rocky Balboas, 10 jump squats, followed by a lap around the island.

After completing 5 rounds of the above we circled up under the awning for a mini Q school round of Mary for the benefit of “Band Camp” a young PAX who has been posting the last several days. We started with LBC’s and everyone had a chance to call a 10 count cadence of their favorite ab exercise, then we ended wit Band Camp calling a 10 count cadence of LBCs to finish, he counted them better than some veteran PAX!

We worked the clock with a set of dirty 11’s, starting with 10 merkins hitting a burpee in the center (each trip) and big boys on the other end.

That left us just enough time to get back to COT to wrap it up!