Author: Bubba Sparxxx (Page 1 of 8)

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.

We ran, we rucked.

BOS lost a bet, and had to become a SF 49ers fan.

We talked about Preparedness at QSource.

WARM-UP—————————

Plank
Goofballs
Layout Merkins

THE THANG—————————

To the track, for BLIMPS & BOMBS with Hard-Runs in between

Hard-Run the corners. Jog the straightaways. At the 50yd line in each side, do the following alternating exercises:

BLIMPS
5 Burpees, 10 Layout PushUps, 15 Isometric V-Holds, 20 Mountain Climbers, 25 Plank Jacks, 30 SSH

BOMBS
5 Bobby Hurleys, 10 Oblique crunches, 15 Mega Jumps, 20 Bicycles (Freddie Mercuries), 25 Superman

ANNOUNCEMENTS————————
Convergence tomorrow, Christmas party
beer ruck. 9th

Be the match – program
Beer mile December 30 Sargento’s house

TAPs & Gratitude————————–
Turtleman,
Jackson Hall,
Jackson Curti Purdy
Jane Fonda’s house
Thought for the pax
Nutrias, daughters teacher coming back
Staying healthy
Promotion at work for Choo-Choo

Warm-Up

Mosey to the Triangle on the Island

Stacker:   5 Burpees, 10 Big Boys, 15 Merkins, 20 SSH, 30 Hammers;  Run to bridge and back between each round, adding an exercise each round

‘Circled’ up around the Triangle

PAX called some exercises, Mary Style.   We also Bear Crawled and Crab Walked around the Triangle.

Mosey back to StartEx for some Mary

Time!

Pretty Standard Stuff:

Warm-Up

Dora 1-2-3

11’s

Mary

Started warmup with about 5 PAX

About 10 more PAX rolled in late, after the morning train held them up on Eagle Road.

YHC, who has been partially out on IR since May, saw some new faces within these late arrivals.

no FNGs, though.  One 8-year Kotter – “Ocho”

Mosey to Goat Island, and “circle” up around the Triangle for:

AMRAP on the Island.

10 Burpees, 15 Merkin’s, 20 Squats, 25 Fred Mercs, 30 SideStraddle Hops.   Run to Bridge and back. Repeato

we logged about 3 rounds.

Mosey back to town, & to the top of the hill next to Floyd & Blackie’s for:

Jacob’s Ladder

1 burpee, Run down the hill, Hard-Run up the hill.
2 burpees, Run down the hill, Hard-Run up the hill.
Repeato until 7 burpees.

Question from some PAX: “What is a Hard-Run?”

Answer:  “More than a jog, more than a run, not quite a sprint.  But, sprint if you want to.”

Mosey back for:

6MOM

Time!

Announcements:

Ann

25k trail race
Roundup 50 miler
Half-marathon ruck – oct
Charity golf – least of these

TAPs
From ocho: happy to join back in after 8 years.  (He said he was old, but we learned that he’s only 40)
Mama’s boy’s grandma
Turtle man
Franz’s grandfather
Norwood healing

-Bubba Sparxxx

Warmup

Bulldog 500:

Rifle carry all around the “oval” (prkg lot loop)

Straightaways, stop – 20 coffin sit-ups, 20 Merkins

Corners, stop – 20 squats, 20 curls

Pit Row:  5 Inverted rows  w/bar

repeat 3x

Mary

Time!

Lots of Ruckers, One Runner

QSource:  Vision

Announcements——-
Ruck event – 8am at Linwood @ Crowders
Convergence – labor day Monday, FUSE Ballpark
TUNA200 – need 2 runners

TAPs—–
Tiger’s mom & dad
Norwood
Turtle man
Termite
Watts up niece’s son transplant list.
School teachers & students

On IR, so I guess I’ll just adjust and modify to avoid knee stuff.  How does that jive with the “If you Can’t Do It, You can’t Q it”?

Well no one stepped up to Q on Slack, so…..

Warm Up: ———————————————–

The THANG —————————————-

“Circuit on the Island”

6 Stations

Station 1  Merkins

Lunge Walk to Station 2

Station 2:  Big Boys

Broad Jump to Station 3

Station 3:  Overhead Presses

Frog jump to Station 4 (this really sucked and caused cramps b/c of the long distance)

Station 4:  Calf Raises  (Dirty Calves)

Crab Walk?  to Station 5

Station 5 – Squats

Bunny hop to Station 6

Station 6:  Inverted Rows at the tables (gotta balance those Pecs with some Lats)

Repeato:  We did about 1.5 loops.

Mosey back to StartEx with all the gear.

Lesson learned / Q Fail:   YHC though the the PAX would step up and mosey with Gear, but they couldn’t/wouldn’t.

Lesson learned / Q Fail:   Took  more time that anticipated to set up tables for inverted Rows

Lesson learned / Q Fail:   Took more time than anticipated to to get all the gear to thh Island

Arrived at COT 2min late.   Did the obligatory Burpees, per Minute.  Mana’s Boy helped me out.

COT ——————————————————————————-

TAPs

Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa

Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job.   (may start F3 in Gainesville, we’ll be watching from Gastonia)

Balancing The Chest and Back:   Keep Shoulders in the right place.

WarmUp—————

The Thang —————

Circuit Training in a Square

Station 2 – Overheard  Press

Bear Crawl to Station 2

Station 2 was inverted Rom

Crab Walk to Station 3

Station 3 Was Merkins

Crawl Bear to Station 4

Station 4 was Squats

Reverse Crab Walk to Station 1

Repeato

COT

Announcements——–

Pita wheel 2nd F lunch dallas

Aug 19 – Folsom (F3 )

Recent FNGs – LIFE alert, Kapowski

New to Area – Hot Corner

PSA SHOULDER HEALTH

TAPs ———————

Eh Yall MIL. healing
Balljoint’s aunt – recovery
Tesla – Sister in law – Dementia
Lindy space- Starting college
Balljoint t friend / Ratchet Jasón Hell – remission
Turtle man – cancer treatment coming back
F3 – parents
Boudin family trip to Africa

Thanks for the PAX
Orangeman / family flights
Tube’s M kidney stone
Norwood – Pituitary gland surgery
Gator – Moved to Gainesville, starting new job.   (may start F3 in Gainesville, we’ll be watching from Gastonia)