Fitness. Fellowship. Faith.

Free Outdoor Morning Workouts To Build Community Leaders

Late Q Request

  • When: 20180525
  • QIC: Stringbean
  • The PAX: Recking Ralph and Dri-Prime


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Thursday I was informed no one had stepped up to Q F3 Summerville’s regular Rucking AO. So told the AOQ I would bring a simple plan.

As I go to talk to PAX a little found out one was doing his first event next weekend and the other was doing one also.

So I decided we would work on “Pay attention to Detail” and just the shock of no warm and make it suck at the end.

Warm up:

10 push ups on Q

20 squats on Q – Pay attention to detail

Cusack Ruck until Q could not hold

Thang:

Casual walk to practice field – to discuss sipping the Kool-Aid and pushing yourself to the front

Alternate between the bases of bear crawl and lunge walk.

1 – 10 push ups

2 – 20 flutter kicks

3 – 30 mountain climbers

4 – 40 squats

5 – 50 sit ups

After this we decided to take another nice little walk through the woods and discuss pushing yourself more. Then we shuffle stepped about a 1/4 mile to first stop of 15 push ups then another 1/4 for 20 dips then another 1/4 to flag.

Well PAX got thrown a curve ball. Grab 2 blocks and put in circle.

We would do a push up on blocks, then rotate over one block – totaled 12 more push ups

Farmer carry around circle

20 one arm rows x 2

Farmer carry around circle

30 curls for girls

Stow the blocks

 

Humidity was stupid today.

 

 

Log Lovin’ or Hatin’

  • When: 20180424
  • QIC: Stringbean
  • The PAX: TKO, Humpday, Redo(Ruck), BCG, Urkle, Sagat, WeeWoo, Training Wheels and Stringbean (Q and Ruck))


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Temps: mid 60’s and moist

FNG’s: none

Disclaimer given – don’t be dumb

Warm Up:

25Squats on Q

20 Merkins on Q

LBAC forwards and backwards until Q stopped

Thang: goal was to give a little taste of a Ruck style event. Pair up with each group getting one log an one tire. Insert log through tire and carry to park at end of path.

Once to end of path mosey to side of Dunkin Donuts. Nothing like the smell of fresh donuts and coffee while you stink with sweat. While people going through drive through ordering donuts as sweet as baby angles they can look over to watch us suffer while doing 11’s in the parking lot.

11’s consisted of Merkins – PAX to alternate between normal, diamond and crucible merkins – other end was WWI sit ups.

Once completed gather up coupons and head back to AO.

No time for Mary so will make up and have welcome party of Mary next time I Q.

Announcements: Mud Run (sign up even if not on a team), GORUCK – sign up (hopefully for June event in Charleston, if not 2 other GRT on schedule this year in our area).

Prayers: Hacker’s Mom, Radar’s wife

Devo: Step out your comfort zone to help others.

 

 

Sand Bags….oh those bags

  • When: 20170725
  • QIC: Stringbean
  • The PAX: Dutchess, Ginger, Hacker, Saget, Boucher, Urkel, McFly, Wingman, TKO, Hostess (FNG), Cowbell, Thumper, Redo, Wiper, Tadpole (FNG), Creo (visitor from Chapin), Shortcake


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Temperate 75 with 100% humidity

Disclaimer

Well Q got to the AO a little early to lay out a surprise of coupons hiding in the dark on the edge of basketball court. Had a little extra time afterwards for a 2 mile jog.

Warm Up:

30 SSH

30 LBAC

15 TTT

Instruction given for the PAX of 18 to line up on the basketball court shortest to tallest…some where confused. Then paired up working from the edge of line until down to the middle. Instructed to their starting coupon.

Coupons: 2 80lb and 1 60lb sand bag, 3 large logs and 6 blocks.

 

Exercise were performed with your partner and while one does exercise the other has to carry the coupon around the tennis court. Once both has carried that particular coupon then they rotate over to a different coupon.

50 Burpees

100 dammits

150 Merkins

200 WW1 sit ups

250 Bob Hurleys

No time for Mary this took every minute to perform.

Pledge

Prayer request

Devo – Proverbs 27:17 As iron sharpens iron one person sharpens another.

Sometimes we are the one pushing our brother in the gloom to do better and sometimes we are the ones being pushed.

Welcome 2 FNG’s Hostess and Tadpole. Tadpole actually had a buddy come from Chapin to work out with him this morning. Kind of cool to have a friend that dedicated to see you do better.