Glad SA opened Q’s downtown back up for the public 😁. I snagged one up this month and this is what went down. Proper warm up of course then 100 burpees in 10 minutes next moseyed to the bridge for 4 sets of 5 pull-ups 10 dips 15 squats.next 11’s hanging knee raises and big boys,then Route 66 merkins bearcrawls. Times up! Pledge announcements prayer requests I prayed us out. Good times were had by all good crowd for a rainy morning these men put in some solid work 💪🏻. Always a privilege to lead.
Day: February 23, 2024
Midoriyama was graced by the presence of its youngest member today. Nugget posted with his two older generation men Broke and Gold Digger. YHC showed up a few minutes early to find Digger pushing Nugget in stroller for EC. Broke was also there but seemed content to just be upright. Workout went something like this:
Warm-up – usual SSH, Burpees some other stuff
Mosey to front for escalating Mike Tysons at each light pole x12
Then mosey to adjacent parking lot where Nugget was used as a timer to run/ride in stroller the length of the parking lot while pax on either side took turns doing AMRAP exercises. Switch exercises when Nugget arrives. Exercises included SSH, Merkins, LBCs, Mike Tysons, Dying cockroaches, Am hammers, Flutters, Squats, Moroccan NC, and Mountain climbers. Needless to say everyone had to do some modifying (even Nugget who intermittently ran, was pushed or ended up at the playground. (Hey its you vs you.) Finally with time running low we moseyed back to parking lot next to turdshack and did 11s with squats and Merkins. We ended with 3 minutes of Mary. All in all it was a good effort by all especially Nugget.
Announcements:
Q School Saturday 3/2 at Gashouse
Extinction run 4/20
Prayers
Slaw’s wife, Wirenut’s mom, Breakers aunt, Anchorman, Turtleman, Huck
Started out with the pledge, because we are Americans
Next, we did a lap around the parking lot then settled into a warmup of the following:
3 Rounds (slow to get us loosened up) of:
- 5 merkins
- 10 big boys
- 10 squats
Next, was mini leg blasters which was 10 Rounds of:
- 10 squats
- 10 lunges (count both sides)
- 10 jumping squats
- 10 jumping lunges
Ouch.
Next, we hit a merkin circuit that was 3 rounds of:
- 30 seconds max merkins
- 30 second rest
- followed by 1 – 60 second max merkins
To finish things off, we hit the hill on Assembly St. and did hill sprints with 5 Kraken burpees at the bottom each time.
2nd Q today. This wasn’t planned it just happened. Freight posted a couple of days back that he needed someone to step up and take his Midoriama Q today. I said what the heck I can take it. I got in enough cardio this AM so this afternoon we’re going to grind.
Warmup was pretty much nonexistent. We did 5 SSHs in cadence then grabbed the blocks and carefully slow moseyed over to the small soccer field.
Once everyone convened there we lined up and made our way across the field by means Murder Bunnies. We did 5 Murder Bunnies and 5 Block Thrusters until we were all at the other sideline. At this point there’s some chirping starting to happen which is great. It was something like Murder Bunnies are stupid and should only be utilized during IPC. Well I agree with most of that statement that’s why we’re not doing any more of them today. We did however continue to use the blocks much to just about everyone’s disapproval. We continued to utilize the field for Rifle Caries between rounds. Each round consisted of 4 movements. They were Curls, Shoulder Presses, Bent Over Rows, and Squats. We started with a good even number of reps which was 50 each then as mentioned before Rifle Carried across the field and did the work again but we dropped the reps by 10 each time we crossed the field until we were at ten for the final round. Defib rolled through this way to quickly and made it look too easy. On the other hand I found a workout that Seuss didn’t give 2 craps about being in the front for. I’ll take that as a win. In all seriousness I thought this would have taken the entire time but these overachievers blasted right through it. Good job men your reward will be more block work. We carried the blocks back towards their hiding spot and they made it oh so close when I stopped everyone and we partnered up for a few rounds of I go you go work 1 man does 10 reps while the other rests. The work was Blockies and WW3s. After 2 rounds of each it was finally time.
Pledge, Prayers
Bye
The warmup: 15 SSH, 15 Gravel Pickers, Right over left, left over right, 15 seal jacks
Mosey to the bridge: bear crawl over the first half, lunge walk the second half, mosey over the next bridge and to the back parking lot of Goat island.
The workout, answer trivia questions related to events specific to Feb 22nd throughout history (including the first HR compliance-Tesla was probably the reason why) if the group answered correctly, it was 2 of the exercise, if they answered incorrectly it was 22. After each trivia question, run down and back the length of the parking lot.
22 squats, 2 Merkins, 22 LBC’s, 22 big boys, 2 HR Merkins, 22 monkey humpers (the answer was Florida, it only seemed appropriate to do monkey humpers),22 flutter kicks, 5 Burpees, 5 burpees for the train, 2 CDD’s, 67 calf raises.
Then we switched to 4 corners: 5 sets of one exercise at each corner, increase by 5 for 4 total sets: 5 flutters, 5 LBC’s, 5 merkins, 5 squats, 10 flutters, 10 LBC’s. 10 merkins, 10 squats, 15 flutters, 15 LBC’s, 15 merkins, 15 squats, 20 flutters, 20 LBC’s, 20 merkins, 20 squats.
Mosey back to start and lunge walk across both bridges.
End in the COT and lift each other up in prayer.