Conditions: great weather, clear, cool, light breeze. 14 unsuspecting pax came out for a beatdown with some surprisingly different exercises after Mother’s Day. Warm Up: -25x side straddle hop -25x heel and toe raises -25x Peter Parker merkins (4 count, but 2 count would have been a better choice for the warm up) -10x seal …
Conditions: Partly cloudy, unlimited visibility, 10 mph southerly wind, 66 Degrees, 96% humidity, dawn. Warm Up: 20 reps of: side straddle hop, imperial walkers, hill billy’s, backward lunge into a high knee raise, seal claps, overhead claps, overhead press. Mosey around the church incorporating side slides, high knees, but kickers, karaoke, and backwards mosey. Grab …
Warm up mosey Tempo squats, LBACs, Reverse LBCAs, Cherry pickers Lines with lunges and squats for the squeeze, high knees, butt kicks and a sprint. Block work: 10 OH Press, 15 Block swings, 20 Triceps extensions, 25 Block squats, 30 Muricans, 35 Block Humpers 1 lap around the church in between each exercise picking up …
I love a good theme and didn’t realize that I was on Q for President’s Day. I was excited to see no HCs for a prerun (otherwise I could have been convinced to join) but did have high expectations for the beatdown with several texts and HCs on Slack. Proper rhetoric was executed (1 minute …
Conditions: 50 degrees, light wind, dark, dry. 11 pax posted to celebrate the last day I would be 35 by working out their backs, arms, abs, and legs with me in the gloom. Disclaimer and Warm Up: My failed attempt to teach 8 count body builders started us out with a good laugh. Turns out …
AO: BombSquad Conditions: 42 and chilly, but not too bad Well I told myself that I would do my best to start reaching out to kotters around the region that have been on my mind recently, as its always great to get some #HIM that we all know back into the gloom. Lucky for me, …
Completed disclaimer including fumbling my words as is typical for a Monday morning. Rain was light at this point. Began with typical warm up including SSH, temp squats, TTT, windmills, little baby arm circles, over head clap…….rain was getting heavier at this point After warm up; light run around the AO landing at the student …
I arrived at the AoQ at 5:20 to begin setting up with Pikachu’s assistance (and torture devices), Beefsteak and Jeter were out running somewhere (separately). After setting up too much equipment that was hardly used, I caught up with Doughboy for the very end of his run, then did a little social warm-up as PAX …
So in honor of MLK Day, I had to come up with something. I trolled F3 Nation slack for some ideas, but didn’t see anything I truly liked. Few days prior at Warthog, Baggage pulled a string of pearls out for his birthday Q, which was fun. A little research on the heroics of Martin …
Completion of Card’s VQ sheet in his honor.
