Author: Boudin (Page 1 of 8)

YHC had not posted or Q in a while.  Posted for the first time in a while at The Storm on Tuesday.  In COT, Nutria asked a Q for the Ricky Bobby on Wednesday, so I took it to force myself to post two days in a row.

Showed up Wednesday to see Bubba Sparx and Rebar already there.  The additional PAX started to roll in.  The clock struck 5:30 a.m.

Pledge

Disclaimer

Warmup:

15 SSH IC

10 Imperial Walkers IC

10 Merkins IC

10 Gavel Pickers IC

20 Squats OYO

Mosey to the back of the school for Route 66 Merkins while lunge walk between every other parking line.  Nur back to the start repeat but replace merkins with CDD’s.

We next did the Horseshoe.  Nothing special here, just the route we ran from back of the school to the front is in the shape of a horseshoe.  At the end of each mosey we did the following exercises.

10 Merkins

20 Squats

30 Reverse Cruch

40 Monkey Humpers

We did 4 sets of the exercises.

Returned to start for core work.

25 of each of the following exercises

LBC

American Hammers

Crunchy Frogs

Heels to Heaven

Hip Dips

Scissors

Big Boys

Time  6:15

Announcements, Prayer request, Name O Rama and then I took us out in prayer.  Thank you for the opportunity to lead and the push.  SYITG

19 Showed up at Tequila Sunrise  17 boot campers and 2 runners.

Clock struck 5:30 a.m.  We did the pledge then moseyed to basket ball court for a warm up.

Warm Up

15 SSH IC

10 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Warm up complete we moseyed to the tennis court to complete a pyramid workout

The exercises were as follows: 1. Merkins, 2, Jump Squats, 3. Mountain Climbers, 4. CDD, 5. Flutter Kicks, 6. Monkey Humpers, 7. Burpees.  The reps were completed by time 45 seconds of work 15 seconds of rest.  We moseyed in between each set

1

1     2

1      2      3

1      2          3       4

1       2          3        4        5

1         2        3         4         5        6

1      2        3        4          5           6          7

After complete we moseyed back to the start for some core work.

25 LBC

25 American Hammers

25 Reverse Crunch

10 Hip dips on each side.

Time  6:15 a.m.

Announcements (Please review slack for announcements and pre blast) and Prayer request

I took us out in prayer.  Thank you for the opportunity to lead.

Warm up:

15 SSH IC

10 Gravel Pickers IC

10 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

Moseyed to the back of the school at the back of the parking lot we did Route 66

One way we did Merkins and lunged in between parking spots

On the way back we did Squats and bear crawled in between parking spots.

Mosey back to the front of the school to parking lot closes to the school. Here he performed four corners and stacked the following exercise at each corner.

10 CDD

20 Arm Haulers

30 Big Boys

40 Monkey Humpers.

Back at the start we went in reverse and did performed the following excercise at there respective corner without stacking excercise.

40 Monkey Humpers

30 Big Boys

20 Arm Haulers

10 CDD.

We finished at the back entrance of the school.  Here we performed 1 round of Tabata 20 seconds of work with 10 seconds of rest of the following exercise for two rounds.

Dips

Step Ups

Derkins

Squats

Time running low we moseyed back to the start for some core work

25 Flutters IC

25 American Hammers

25 Heels to Heaven

25 Reverse Crunch

25 Scissors

Time 6:15 am

Announcements

Prayer Request

Nameorama

I took us out in prayer.  Thank you for the opportunity to lead.  SYITG.

Warm up:

15 SSH IC

15 Imperial Walkers IC

10 Pushup to toe touch

20 Lunges OYO

Moseyed to the Davis Park baseball field parking lot for Route 66

Lunges and CDD to top of parking lot then moseyed back to bottom to repeat with Lunges and Squats.

We then moseyed toward the parking lot near baseball outfield before pulling U turn to head  back to the park picnic tables.  There we did the following 3 excercises.

3 rds  10, 15, 20

Durkins

Step Ups

Incline Merkins

Moseyed back to the tennis court for a 4 corner drill

1st corner

30 SSH

20 Squats

10 Merkins

Mosey to Corner #2

30 Mtn Climbers

20 Lunges

10 CDD

Mosey to Corner #3

30 Monkey Humpers

20 Slow Flutters

10 Merkins

Merkins

Mosey to Corner #4

30 Freddie Mercurys

20 Plank Jacks

10 CDD

Mosey back to Corner #1

30 SSH

20 Squats

with time running low we did 10 Merkins with shoulder tap before moseying back to the start for some core work.

25 LBC

25 American Hammers

25 Flutters

25 Reverse Crunch

25 Die Cockroach

Time

Annoucements

Prayer request

Nam o rama

I took us out in prayer.

Thanks for coming out and the opportunity to lead. SYITG

The clock struck 7:00 a.m..  We moseyed down to the pavilion in the park to warm up.

Warmup:

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Lunges IC count 1 leg

We then moseyed up the path to the picnic table shelter.  Here we did 3 sets of the following exercises before moseying down the path and back up to repeat exercises.

10, 15, 20 of

Step Ups

Durkins

Glute Bridge.

Moseyed around the track where the future of FIA women were gathering to start their workout.  Stopped at the side walk behind the old middle school.  There we did the following mixture of exercises, each for 1 minute.

Jump Twist on the curb

Shoulder Tap, Merkin to Downward Dog

Broad Jump Twist

Push up alternating toe touch

Next up we did 2 rounds of 1 minute Wall Sit and Plank.

Moseyed to the front of the middle school where we used the side walk to do the following excercise at opposite corners

Corner 1 30 SSH, 20 Squats, 10 Merkins

Corner 2  30 Mtn Climbers, 20 Lunges, 10 Merkins

Corner 3 30 Monkey Humpers, 20 Slow Flutters, 10 Merkins

Corner 4 30 Freddie Mercuries, 20 Plank Jacks, 10 Merkins

With that work finished we moved on to Jack Webbs.  Once complete we moved on to same format as Jack Webbs, but with Squats and pulsing Squats.  Time running low we moseyed back to The Yank and finished with rounds of Mary. 8:00 a.m.

Pledge

Annoucements and Prayer Request

I took us out with a prayer.

We named our FNG.  Welcome Objection.

Thank you for the opportunity to lead. SYITG

YHC showed up to the AO to seeing a few guys getting in some EC.  Hoping that the rain would hold off for the morning, but it started about halfway through the workout.

7:00 a.m.

Disclaimer for the PAX including 2 FNGS and we got started.

Warmup:

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

Pain Lab broke off on their own and we moseyed to the middle school.  There we used the parking lot for Route 66.

Merkins then lunge to every other line.  On the way back on Route 66 we did Squats and bear crawled to every other line.

After Route 66 was traveled we moseyed over to the church for an escalator in the parking lot.  We used the 4 corners of the parking lot to stack the following exercises at each corner.

10 Merkins

20 Freddie Mercury’s

30 Revers Lunges

40 Mountain Climbers

Now that we got escalated we moseyed around to other side of church and up the stairs.  At the top of the stairs we held wall sit for 1 minute then moseyed under the church awning and held plank for 1 minute.  We completed 3 rounds before moving on to

DORA 123

100 Merkins

200 Squats

300 Flutters

Time starting to run low so…

Tabata work- 20 seconds of work and 10 second of rest for 4 minutes.  The excersices were

CDD

Monkey Humpers

LBC

Shoulder Taps

Less than 10 minutes left we moseyed back to the start and finished with ab work.  25 reps of following excercises:

LBC

American Hammers

Flutters

Scissors

Reverse Crunch

Freddie Mercury’s

Time 8:00 a.m.

Annoucements:

Q versus Q at the Goat this Thursday.   #1 seed Roscoe versus 64th seed Whoopee

Extinction run Saturday March 4th.

Name o rama then we named our FNG’s.  Welcome Bookman and Bangwagon!

I took us out in Prayer.

Thanks for the opportunity to lead.  SYITG.

The Yank was closed do to F3 Dads.  The PAX began to show up, some knew The Yank was closed others did not.  Gather up the PAX and headed down to the Bunker.  While on our way to the Bunker I pulsed them about having some running in the workout.  They were up to the task.

Warmup

15 SSH IC

15 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

5 Burpess

We left the Bunker via the stairs and we were off on a mosey to Myrtle Street.  At Myrtle Street we used the telephone poles on the left side to complete Route 66.  We did Merkins on the way up and Monkey Humpers on the way back.   Back the bottom of Myrtle Street we took off on a mosey toward Hawthorne and took a left on street behind Sammy’s.  Once we got to the hill we nurned up it then mosey back to the Bunker down the stairs.

Next up wall work.  2 rounds of

45 sec wall sit

10 Hookups

20 Hip Slappers

30 Shoulder taps

25 sec wall sit

With our shoulders on fire we mosey down to the park.  5 burpees for the train.  Partner up for DORA 123

Merkins

Squats

Flutters

Moseyed back to the Bunker for some more work

Each parking space we performed one of the following exercises

5 Burpees

20 Squats

5 Burpees

20 CDD

5 Burpees

20 Lungers (count 1 leg)

5 Burpees

20 V-Ups

Time starting to run low, but still time for brick work. Each PAX grabbed brick from back of truck.  We held brick above our head and walked around the edge of the Bunker.  We repeated holding brick in front and then farmer carry, right hand first then switch to left hand half way through.  Secured bricks back in the truck then we moseyed back to The Yank.

Core work until the end.  25 of each of the following ab excercises

LBC

Scissors

Hammers

Heals to Heaven

Big Boys

Time 8:00 am

Pledge

Annoucements

Prayer Request

Nameorama

I took us out in prayer.

Thanks for the opportunity to lead. SYITG

The boot campers left after Gavel led the group in a warmup.  YHC decided to do an additional warm up.

15 SSH IC

15 Imperial Walkers IC

20 Squats OYO

5 Burpees

Fellowship mosey to corner of the bunker.  We used each corner for the workout this morning. We did two rounds of an excalator.

10 Merkins

20 Big Boys

30 Monkey Humpers

40 Mtn Climbers

We lunged walk the long side of the rectangle and bear crawled the short side.

With the escalator complete and back at the start we continued using the 4 corners for 2 rounds of

Corner 1

30 SSH

20 Squats

10 Merkins

Corner 2

30 Flutters

20 Reverse Lunges

10 Merkins

Corner 3

30 LBC

20 Burpees  (Round 2 Omaha to CDD)

10 Merkins

Corner 4

30 Freddie Mercuries

20 Plank Jacks

10 Merkins

By this time, the PAX were concerned that they were so close to 200 Merkins that we gathered up our stuff and stopped along the way back to the Yank to complete the remaining 40 merkins to end up with 200 Merkins or 211 including Gavel’s warmup.   We arrived back to the Yank with time to spare, so we knocked out 5 Burpees, 20 Squats, then we did Flutters until time.

Gavel took us out with Pledge and COT.

Clock struck 7:00 a.m.. Sargento led us down to the Bunker, but refused to go down into the Bunker, so I took the Bunker crew down the steps for a warmup.

First things first, get the Pandora Metallica station going.

Warmup

15 SSH IC

10 Imperial Walkers IC

10 Merkins IC

20 Squats OYO

5 Burpees

Next up route 66.  Lunges and Bear crawls going one way and Merkins and Lunges on the way back.

Next up 2 rounds of following work outs

1 min Wall Sit

10 Hip Slappers

10 Hook ups

30 Shoulder Taps

1 min Wall Sit

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes.

CDD

Monkey Humpers

Merkins

Mtn Climbers

Tabata 20 seconds of work and 10 seconds of rest for 4 minutes.

Hill Billy Walkers

Squats

Lunges

Imperial Walkers

5 merkins

Fellowship mosey to end of parking lot and back.

With time running low we put in some core work.

25 of each of following core exercises

LBC

High Flutters

Low Flutters

High Scissors

Low Scissors

American Hammers

Heals to Heavens

Plank Jack

WWI

Time almost up we fellowship moseyed back to The Yank.

Sargento took us out with COT.

YHC showed up to plenty of EC.  The clock struck 5:30 a.m. time to get started.

Disclaimer

No FNG’s

Warmup:

15 SSH ICs

15 Imperial Walkers IC

10 Merkins IC

10 Gravel Pickers IC

20 Squats OYO

5 Burpees for the train

Warm up complete we took off on a mosey around the upper parking lot at the Storm stopping by the school entrance.  From there we did an Escalator using the 4 corners of the parking lot. First corner we started with Merkins building until we completed all four of the below exercises at the last corner before moseying back to the start.  In between each round we did a little wall work with 10 Hookups, 20 Hip Slappers, 30 Shoulder taps. We completed 2 rounds.

10 Merkins

20 Big boys

30 Monkey Humpers

40 Flutter Kicks count right leg.

We then moseyed around the back of the school until we came to the round a about.  There we bear crawled around the circle then lunge walked around the circle.  Time running low we moseyed back to the parking lot closes to school entrance for 5 Burpees before continuing on the the start.

Back to the start we did some core work.

25 of the following core exercises

American Hammers

4 count Flutters

Scissors

Reverse Crunch

Heels to Heaven

LBC

Big Boys

Time 6:15 a.m.

Annoucements

Prayer Request

Nameorama

I took us out in prayer.  Thank you for the opportunity to lead. SYITG.