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
Author: Pillager (Page 1 of 4)
Warm up – 2 laps around the lot, SSH, Gravel Pickers, Toe touches, Quad streches
Stopped at 5 spots around town for 15 burpees, 20 squats, 25 merkins/dips, 30 lunges, 35 pax choice on abs
Time for sprint to the finish and calf work at the auditorium stairs
Prayers
Praises for the birth of Love Shacks son
Gavel Dad
Pillagers MIL
Mandy’s loss of her daughter
Well my M got me some Exercise Dice for Christmas so what better way to use these than with my fellow F3 brothers. We all arrived for a nice January morning. There was some warming up and a couple laps around the parking lot. Then it was time for the fun to begin. The great part is yours truly nor the pax knew exactly what the workout was going to entail. It lucked out that each pax got a die as their responsibility for the morning. We did our first round at the the middle school then moseyed to the elementary school for another round. Then down the road for another round. It was quite a solid workout for all. Then moseyed back toward the school for some calf work on the steps and burpees. Then some core work back at the school. Nice work and thanks for rolling with the randomness. We all learned some new exercises and will need to come up with F3 names for them.
Announcements – Pushing Rocks Challenge starting in February
Prayers – Blue Print’s daughter’s 2nd semester of college, Pillager’s Minlaw Kidney Issues, Love Shack expecting 3rd child soon
My Q pushed everyone to the limit and it was very difficult put we all made it through with many wonderful exercises including merkins, squats, lunges, lbcs, cdds, dips. Plus nurring, bear crawls, crab walks, and more. Plus we never left the parking lot.
Prayers for Jane Fonda and Tesla’s Sister
2 laps to warm up then Toe, quads, imperial walkers
5 burpees
Ran throughout town for walls to work out on Stopped for 3 burpees randomly throughout
Wall 1 – step ups and dips: 20, 15, 10
Wall 2 – Hip slippers, Dirty hook ups, wall sits – Partner Run
Wall 3 – donkey kicks and LBCs: 20/30, 15/30, 10/30
Wall 4 – Durkins and step ups 20, 15, 10
end with Mary
Prayers
Red ribbon injury
Family day to visit blue print daughter
Travel for work and vacation
7 years of marriage for myself
First Q since my son was born in late November so took some inspiration from how he is getting around.
Warm Up: 2 laps around the parking lot, SSH, Hillbillys, Imperial Walkers, Touch the toes
Thang: Lunge Walk across the parking spaces: 15 squats, 20 merkins, 30 lbcs lunge, back x3
Stetson Inspired: Bear Crawl: 20 CDDS, 20 mike tysons, 20 superman, bear crawl back x3
40 rocky balboas, 20 v ups run to other side of parking lot X3
The end
Prayers, Norwoods Surgery, School teachers, staff, and students starting back, Pilleager’s friends sister starting chemo for breast cancer
Well less than 12 hours before go time I get the request to fill in so I jumped on the opportunity.
1 burpee and off we go for mosey
Wall – 15 dips, derkins, step ups x3 with lap in between
1 burpee + 10 V ups at each pole add 1 each time until the end of the road
Another wall – 60 second wall sit, 30 hip slappers, 10 dirty hook ups x3 with lap in between
Mary to end back at the flag
Prayers for Hufstedlers, Food Lion Worker, Baby Pillager
Warm: SSH, Burpees, Plank Jacks, Burpees
The Thing:
20 merkins, bear crawl to set point, 30 lbcs, bear crawl to set point, 20 squats. Then make your way back to starting point stopping for each exercise.
20 werkings, crab walk to set point, 30 flutters, crab walk to set point, 20 lunges. Then make your way back to starting point stopping for each exercise.
20 jump squats, broad jump to set point, 30 heels up, broad jump to set point, 20 diamonds. Then make your way back to starting point stopping for each exercise.
Lap around the parking lot.
20 step ups, mosey to 30 dips, mosey to 20 derkins, mosey to 30 dips, mosey to 20 step ups.
20 rocky balboas, mosey to 30 donkey kicks, mosey to 20 mike tysons, mosey to 30 donkey kicks, mosey to 20 rock balboas.
Mosey to the other school for 10 burpees, 30 calf raises
Mosey to steps: 15, 10, 5, 10, 15 calf raises, 5 burpees
Mary Core work
Today being Veterans Day, I thought it was fitting to do 22 of each exercise to take the time to think about and pray for our veterans. As sadly 22 veterans commit suicide each day.
Warm: SSH, Burpees, Plank Jacks, Burpees
The Thing:
22 merkins, bear crawl to set point, 22 lbcs, bear crawl to set point, 22 squats. Then make your way back to starting point stopping for each exercise.
22 werkings, crab walk to set point, 22 flutters, crab walk to set point, 22 lunges. Then make your way back to starting point stopping for each exercise.
22 jump squats, broad jump to set point, 22 heels up, broad jump to set point, 22 diamonds. Then make your way back to starting point stopping for each exercise.
Lap around the parking lot.
22 step ups, mosey to 22 dips, mosey to 22 derkins, mosey to 22 dips, mosey to 22 step ups.
22 rocky balboas, mosey to 22 donkey kicks, mosey to 22 mike tysons, mosey to 22 donkey kicks, mosey to 22 rock balboas.
2 laps around the parking lot
Mary with 22 of what was called
Bos and Flintstone did a slow slow mosey to prepare for Flintstone’s marathon on 11/12
Lots of reps and work was done. Each round was followed by a mosey down the street and back
Round 1: 60 LBCs, 40 merkins, 30 box jumps, 20 mike tysons, 10 dips
Round 2: 50 hammers, 30 merkins, 20 box jumps, 10 mike tysons, 10 dips
Round 3: 40 LBCs, 20 merkins, 10 box jumps, 10 mike tysons, 10 dips
Round 4: 30 hammers, 10 merkins, 10 box jumps, 10 mike tysons, 10 dips
Round 5: 20 LBCs, 10 merkins, 10 box jumps, 10 mike tysons, 10 dips
Round 6: 30 flutters, 20 squats, 20 lunges, 20 CDDs
Round 7: 30 V Ups, 20 squats, 20 lunges, 20 CDDs
Round 8: 30 flutters, 20 squats, 20 lunges, 20 CDDs
Time
Announcements: Skating with Mayor – Saturday, Dark Helmet with the Q at Mt Hollywood on Monday, JJ5k-9/24, 2nd F Lunch, Me Viet Kitchen – 9/28, Inter-Region Convergence – 10/15 at Bulldog
Prayers: Tesla, Red Ribbon’s M, YHC M and Baby