Month: April 2024 (Page 4 of 14)

Warmarama:

SSH, Gravel Pickers, Hillbilly’s

Thang:

20 down to 15 / run to end of lot and do LBC’s

Overhead press

Curls

Triceps extension

Squats

Alpo

Bent over rows

11’s

WWII’s and jump squats  between the church and fire department

4 Corner Escalator

10 Hand Release merkins

20 Lunges 10 each leg

30 LBC’s

40 Squats

De escalate

Mosey back to blocks for one more round and rifle carry to the truck.

Announcements:

2nd F  lunch May 15 Rays Smokehouse

Goonie next Saturday  03:00 start time at Gashouse

Extinction Run.  See Bos

Rice and beans, need people to  sign up! See Anchorman

Crisis Assistance Ministry  Helping load trucks, come do what you can. May 11,  11:00 to 3:00 & 3:00 to 7:00. See Flintstone

Prayer request :

My family

Turtleman

Huck

Westside FIL

Pallbearer’s  friends mother with multiple health issues

Wirenut friend with cancer

Bedpan with interview

Pledge and YHC took us out

Strong showing today and strong work from each of the men that showed. Lots of mumble chatter and laughs today, it was awesome! Appreciate each one of the men that came out. Thanks for the opportunity to lead.

1st time with Q at Ground Assault. Created an amazing route. Some Enjoyed and some got a little off course but every runner got their 5 miles in.

May 18 Extinction run primal

Goonie Ruck May 4 3am

Prayers

Travel for ville to  ville runners 

Hadn’t Q’d for a long time, due to IR.   It was really good to get back into the mix.

Here’s what the 18 PAX and YHC did.

WarmUP——————————————————-

The Thang—————————————————–

Mosey, stopped a few times for some core work.

Did some Monkey Humpers, too, for the early-morning drivers on Eagle Road.

Arrive at Cemetery for some hill work.    Did Jacob’s Ladder (7 hill runs, stacking burpees at the top)

Did a three-man relay, AMRAP-style.    First PAX on Merkins, 2nd PAX on SSHs, while the 3rd PAX runs in-between.  Rotate.

Mosey’d back to Start for Mary, and the obligatory “5 Burpees-For-The-Train”.

Announcements———————————————-

Tooth Fairy Q next Friday at Tequila Sunrise

Jane Fonda’s house for happy hour

Goonie Ruck

Young life golf tournament

Rice and beans, May 14

Extinction run May 18

Need help unloading a charity truck May 11 (Flintstone)

Murph challenge – Memorial Day

TAPs & Gratitude———————————————–

Jackson Kurti, Nutria’s kids, Turtle Man, huckleberry, anchorman, Kool-Aid, Flintstone’s friend, Blueprint

A PAX was grateful to be out here.   YHC was grateful to Q again.

The workout was derived from ChatGPT. It was actually pretty good.
I was able to spread the word about the extinction run.

Be on the lookout, next time I Q, I’ll be calling “weed pickers” and “arm pretzels” courtesy of Noodle at The Big House in Princeton, NJ.  (If you’re thinking those aren’t actually exercises, I won’t argue otherwise, you can air your grievances while we do them anyway.) See actual bb below.

Laps Around the Square

YHC posted DR at Lake Wylie’s Running AO (Barracuda). Not set route. Interval running. We got in close to five miles.

PAX: Deer Tick, Warrior, Gilligan, Ice Bear, Rockette, Ice Bear, Floss, Dunkaroo

YHC had the Q in Lake Wylie at Poopdeck, plus 7 PAX ready for a good ol fashion beatdown.

WARM UP:
We took a couple of laps around the parking lot and circled up for the warm up.

10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches

The BEATDOWN:
We took a run around the back of the parking lot near Rey Azteca where I had set up for stations. We split into groups  of two and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the parking lot.

#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH

#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC

#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)

#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain  Climbers (count one side)

The PAX rinsed and repeated at least one time and then we headed back toward COT.

We had 6 out this morning at Folsom.

We warmed up with : SSH, Hillbillys , Windmills, Gravel Pickers, Moroccan Night Clubs, Overhead claps, and Imperial walkers

We mosied up to the blocks and did 3 set of Curls, Tricep Extensions , Rows, and Swings at 15 reps each

We made our way down to the big hill and did a partner timed Dora. Partner 1 would do the work while partner 2 ran to the bottom and back then we switched off. The work consisted of: LBCs, Merkins, Big boys, Freddy Mercurys, and Squats. This gave each man a chance to run the hill 5 times.

We finished up just in time for COT!