Author: Wojo (Page 7 of 9)

Today was my first Weekday am Q! I’m trying to step it up a notch and get out of this slump I’ve been in for what seems like forever. With the weather we were having I knew the numbers would be low, but 4 others turned out for a pretty good workout.

Warm up:

Don Qx10ic

SSH x10ic

Merkin x5ic

LBC x 10ic

The Thang:

Countdowns from 10

SSH

Flying Squirrels

Merkins

LBC

Flutters

Mosey to Shelter

30 secs ea.

Step up leg up

Fire hydrants

Incline merkins

Knee ups hold

Side step ups

Rear Leg Raises

Rocky balboa 1min.

Plank hold

Split squats sitting squat if needed

Dips

Reverse Hypers

Superman hold

We had time and revisited a few of these.

Mosey back for some quick Mary.

COT

Thanks to all the guys who showed this morning. About 5:28 I was the only one there and about to just go to the Waffle House!

Also, on the way out I mentioned how I’m not use to getting up at 4:30am, and Tesla welcomed me to the Varsity team!

Warm up:

1. Don Q x 10ic
2. SSH x10ic
3. Fire Hydrants – 3 w/ pause 3 quick (keep back and heels straight)
   1. Out to side bent
   2. Out to side straight
   3. Rear straight
4. On 6:
   1. Single leg lifts 3 w/ pause 3 quick
   2. Double leg hip lifts
   3. Single leg hip lifts
5. Wall Drill for Dorsiflexion

Mosey to Field:

1. Heel to toe walk
2. Heel Walk
3. Toe Walk
4. Nur – Toe to Heel Walk
5. Squat Walk
6. Lateral Squat Walk
7. Skips
8. High Skips
9. Power Skips
10. B Skips
11. Straight Leg Bounds
12. Thigh Pop Bounds
13. Alternating Bounds
14. Double Broad Jump
15. Triple Single Leg Jump
16. Single Leg Bound to Lateral Bound, Land on Single Leg (all same leg)
17. Sprints w/ acceleration zones

Mosey to Flag

COT

For about a month now I’ve been trying to get w/ Blart and take over the Site Q at Midoriyama. Only problem is Ive been sick for what seemed like forever and havent been able to post. Finally with the last workout of the year we got it done! I’m excited to finally step up and help lead this great AO.

Warm-up:

Blart announced that I am taking over Site Q then he led us in a warm up:

SSH

Don Q’s

Merkins

LBC’s

Mosey to the long parking lot and partner up:

The Thang:

1 partner runs around the median while the other performs the exercise. Do set of 3 then recover

1. Knee ups – 6 inches – Divebombers
2. Row Planks – Rocky Balboa – Balboa Merkins (1 hand on curb other on pavement switch each rep, in mid air if possible)
3. Mule Kicks – Side Hops – Slow Merkins

Some Stretching

Squatty Runs x 4

Mosey to Flag

COT

Blart took us out in prayer.

5 showed up for a very hot day at Midoriyama. We did a lot of running and sprint drills.

What a great day! Played a round of golf with Broke, Breaker Breaker, and Tiger for Promise for Haiti. Wasn’t our best day on the course but had some great fellowship and fun.  I may of had a little too much fun and was ready for a nap by the time I got home.  A Midoriyama Q  in the mid 90’s seemed like torture. I really wanted to not show up, but i knew Tiger and Broke (who had also ran at the Pub that morning before golf) were going to be there.  So I peeled myself off the couch and headed to the mountain. I guess the heat scared everyone off though. Only Gomer, Freight, Tiger and Broke showed.

Warm-up:

SSH x 10ic

Don Q x 10ic

Shoulder Squeezes

Merkins

Leg Swings (front and side)

The Thang:

Leg Ups

Step Ups

Side Step Ups

Mosey to big soccer field to find a little shade

Walking High Knees

Walking Nur w/ long strides

Side Lunges w/ hop

Strides

Partner up – One person plank the other run to mid field and back switch x 5

Hip Stretches

Rotating Hip Stretches

Bridges

Fire Hydrants

Couple other stretches

Mosey back to Flag

COT

Warm up:

Don Q x 10ic

The Thang:

Run to the field

We did these exercise/stretches

Form Runs

Walking Leg Swings

Walking High Knees

Butt Kicks

High Knees

Carioca

Skips

High Skips

One Leg Run

Butt Kick 1/2 field, Stride 1/2

High Knees 1/2 Field, Stride 1/2

Skips 1/2 Field, Stride 1/2

Acceleration Zones (stride to first cone accelerate sprinting to 3rd cone, stride the rest

Accelerate at start to 1st cone stride the rest

Plank Walkouts

Pulse Squats to Squat Jumps

Vinyasa Flow

Hip stretches

Hurdler Stretches

COT

Thanks for letting me lead guys. It was good to Q a workout for some guys I dont get to post with much.

Warmup: Run to the shade

The Thang:

We did these exercises for varied reps and durations

Vinyasa Flow

Inch Worms

Fire Hydrants

Iron Cross

Scorpion

Frog Walk

Twisting Reverse Lunge

2-Step Hamstring Stretch

Plank Walkout

Push up to Side Plank

Squat pulse to Squat Jump

Lateral Lunge

Shoulder Strech

180deg. Jumps

Tuck Jumps

Wide Grip Mountain Climbers

Low Split Switch

Run back to flag

COT

Warmup:

1. SSH x 10
2. Don Q x 10
3. Leg Swings x 15 ea Leg

Mosey to Soccer Field

The Thang:

1. Butt Kicks
2. High Knees
3. Leg Swings x 10 ea Leg
4. Caricoa
5. Goose Steps
6. Circle Up
7. Fire Hydrant Circles x 10 ea leg ea way
8. Plank Walkout x10
9. Push Up to Side Plank Kick Through x10 ea side
10. Single Leg Dead Lift w/ Jump Knee Tuck x 5 ea side 2 sets
11. Squat Pulse (5 count) to Squat Jump x 20
12. Reverse Lung w/ Windmill
13. Triple Nickel on Hill (Werkins, Nur Up, Jump Squats, Jog Down) We found a friendly black snake on the hill!!!
14. Walking High Knees
15. Nur Butt Kicks
16. Lunge ea leg, Side lunge ea. Leg, Bound across 1/2 field
17. Mosey to Flag
18. Stretches

COT

Thanks to all who came out in the heat and let me lead.

Montross asked me a while back to take a Folsom Q, and I jumped on it. For whatever reason I had never Q’d Folsom. I knew we would probably have a pretty good crowd, and that many of the guys probably havent been to a Wojo Q so I tried to even out the exercises a bit. Having been sick all week it helped me get a little break in between the running drills too! The Q power and mumble chatter kept me going but I was beyond spent after this.

Warm up:

Don Q x 10ic

Mosey to Tennis Courts

The Thang:

SSH x 15ic

Squat Thrusts x 15ic

Merkins x 15sc

Side Lunges x 15ic

Flutter Kicks x 15ic

Werkins x 15sc

Reverse Lunges x 15ic

Freddy Mercury x 15ic

Diamond Merkins x 15sc

Squats x 15ic

LBC x 15ic

Line up on the line and do these running drills the entire distance of the tennis courts

High Knees

Butt Kicks

Carioca

Skips

High Skips

Walking High Knees

Form Runs

Circled back up and did 10 reps of the exercises above, and then went thru the running drills again with a couple added.

We did some stretches, my Yoga Inch Worm Walks, and finished w/ 21 Burpees in honor of Riley Howell (the young man who saved lives at UNCC)

COT

Welcome FNG Car Fox

Thanks to all who made it out, and to Montross for asking me to Q. Sorry you couldnt make it. We had lots of mumble chatter during the workout.  All you guys kept me on my toes with all the “constructive criticism”.  Had it not been for you guys I probably would not of made it through my own Q. It was a great time! Although I am still sore.

I’ve been thinking about putting together a F3 themed track and field meet this summer, so when Linus needed a Q at Gashouse it gave me the perfect opportunity to try out a few events I have been thinking of.  The workout was a little less organized and structured than I usually lead, but we had some fun and got a good beatdown in.

Warmup:

Don Q x 10ic

Werkins x 10 ic

MN x 10ic

Split up for Bootcamp and Painlab. 22 men total and 11 for each.

Mosey to track

The Thang:

Leg Swings on Fence x 10 ea leg. Side and Straight

Our 1st “event” 1600m! I didnt really need to test this one out but felt like it was a good way to get everyone really warmed up.

Walk 1 lap recovery

Standing Long Jumps for about 1/2 length of the field

Bear Crawl Race for about 40 yds

Not sure what to call this one, but we sprinted to 1/2 field 5 burpees, sprint to end of field, 10 merkins, sprint to 1/2 field, 5 Mike Tysons, Sprint to end.

Sprinkled in some core work and stretching for some recovery.

4 x 100m Relay

Mosey to Parking lot at Grier, 5 burpees

Mosey to Flag for about 10 mins of Marry with Painlab

COT

Clavin took us out in Prayer

Great to see such a nice crowd at Gashouse. Thanks for the opportunity to lead.