Cold 33 deg
Warm ups
TTT x 10 IC
Don Quotie x 10 IC
Plank Strech
Mountain Climbers x 10 IC
The Thing:
As christmas music plays the pax were directed to do exercise till fail. Then when they cannot complete they would run for rest.
C Curls
H Hammers ( American Hammer)
R Rum Squats
I Intermitting squats
S Speed Humpers
T Tricep extentions
M Man maker Murkins
A Al Gore
S WW1 Sit ups
Indian Bear Crawl
Mary LBC
Pledge
Announcements
Prayer
Weather nice 65 deg
Pax excited
Warm ups
We had no flag so we started off with 10 Burpees (SUCK)
TTT x 10 IC
Don Q x 10 IC
Arm Circles YOY
Mountain Climbers x 10 IC
We then ran to the bridge as fast as we could (That would determind the line up.
The Thing
Partnered Up based on finish of the run
One partner would do 10 mirkins, 10 Ww1 sit ups, and 10 squats (Once finished this PAX would run to the end and then catch up to his partner and send him to the start.
The other would Burpee Hop to the end of the bridge and then Lung walk back
Rinse and repeat x 4 times
Next we Did Hand release murkins x 10, Americian Hammers x 10 (2 count), Side Stratle Hop x 10 (4 count)
The other partner did Cheery Pickers down and lung walk back.
Mary
The protractor.
Recover, Recover
Great time was had by all. Will bring this back out sometime soon.
This was my first time back in the Q spot in a while and it felt GOOD!!
Pax 15
Weather 54 and awesome
Warm Up
TTT X 10 IC
Don Quatioe x 10 IC
Mountain Climbers x 20 IC
The Thing:
Pax was directer to grab a block and head out to the ball feild.
Once there we a count down. Start at 10 and work your way down with a run around the fieal inbetween sets.
On one side of the field we did Curals x 10 then we Qsaked the block to the other side. At that point we did blockyes x 10 and worked our way down.
Once every was complete we moved on to Damn-its on one side and then squats on the other side.
We stowed blocks and moved on to Mary:
Mary
Monkey Hummpers x 20 IC
Pickle Puunders x 20 IC
Rocover Recover
Pledge
Anouncements
Prayer
It was good to be at it.
Weather Cold 36 with wind chill of 28deg
FNG None
Disclamer Don’t hurt yourselves
COP With Rucks on Little baby arm circles both ways x 10 IC, TTT x 10 IC, Don Quixote x 10 IC, Slow High Knees x 20 IC
The Thing
PAX were directet to get 2 blocks each. We then moved out farmer carring blocks. If a PAX needed a break we took an exercise break.
At the stops we did the following Get ups x10, Hand release murkins x 10, Squats x 10 IC, Curls for the girls x 20 OnQ, Overhead Press x 20 OnQ, Toe touches x 20 IC, Imperal Walkers x 20 IC, Monkey Humpers x 20 IC
Mary no time
Numberama 5
Nameama and Pledge
Announcements
Weather 65 and great for a January day
FNG None
Disclamer Given
COP Squats x 20 IC, TTT x 10 IC, Don Quixote x 10 IC, The Chinook (Overhead arm circles) x 20 IC, The Hillbilly x 20 IC
The Thing Ring Of Fire (Each Pax latched onto a Block and mustered up at the parking lot entrence)
8 Stations located around the park where work would be put in.
Pax were directed to Qsack the block while the group moved. If anyone needed a break we did 10 murkins.
The stationsin AMRAP style for 1:30.
Station 1 Blockee, Station 2 Curls for the Girls, Station 3 Tricep Dips, Station 4 Squats with the blocks, Station 5 Block pull through, Station 6 Step ups, Station 7 Overhead press, Station 8 Hussein Bolt
Mary MOnkey Humpers x 20 IC, Pickle Pounders x 20 IC, X and O until ti,e was up.
Numberama 10
Nameama and Pledge
Announcements
Weather 78 deg and humid as shit!!!
FNG None:
COP: TTT x 10 IC, Don Quixote x 10 IC, LBAC x 10 each way, Mountain Climbers x 10 IC.
The Thing
YHC has a box with LEGOs numbered 1 – 25. Pax was instructed that the larger peace’s had the larger numbers. Pax would chose an exercise and then pick a LEGO peace. All PAX would do the exercises with what ever number was on the LEGO.
Work was put in and was not easy!!
Numberarama
Namarame
BOM
Devo: Dont be a dick!!
FNG: None
Weather: 55 and great
COP:
Side Startle HOP X 20 IC
Imperial Walkers x 20 IC
Mountain Climbers x 20 IC
Little Baby Arm Cycles YOY
Run to the ball fields as fast aS YOU CAN
The Thing
7’s and 11’s from Hell
Round 1 11’s Burpees/ Murkins with 3 links of running in between (Links is from one side line to the other)
Round 2 7’s One leg squats (first right then left) /Carolina Dry Docks with 2 links run in between
There were 4 ruckers they were instructed to give up their rucks and give them to someone that has never carried a ruck. Experience for some of the new guys.
Return to the flag as fast as possible.
Mary
Plank for 1 minute, Monkey Humpers x 20 IC, Plank for 1 minute, Lazy Boys for 30 seconds, Flutter Kicks x 30 IC, Plank for 1 minute
Announcements, Pledge, BOM, DEVO
Weather: Nice 68 deg
FNG: None
COP:
TTT x 10 IC
Don Quixote x 10 IC
SSH x 10 IC
Mountain Man Poopers x 10 IC
Mountain Climbers x 10 IC
Jog and retrieve a block Gather at the Horseshoe Pits
The Thing
The 7’s PAX were directed to do Burpees on one end and then overhead press on the other. Work from 6 burpees to 1 and 1 overhead press to 6. Move in between by doing Sumo Squats
The 11’s Pax were directed to do 10 tricep dips on one side and then 1 curl for the girls on the other. Work until you are at 1 tricept dip and 10 curls. To move in between PAX would run 3 links of the pits.
Mary
Partner pull ups x 10 down to 1
Announcements, Pledge, BOM
Weather: Cool but nice 53 deg
FNG: Loose Nuts (Steve Dasinger)
COP
TTT x 10
Don Quixote x 10
Hill Billy’s x 20
Mountain Man Poopers x 20
Arm Circles OYO
The Thing
Each one grab 2 bricks and a block and head to the Wolfe ball field
Build a wall
Start with the foundation
Blockiees x 10
Bear crawl with block to other side
Run back
PAC calls next exercise
Bear crawl with bricks to blocks and build wall
Run Back
Continue until wall is built
PAX called a variety of exercises and created a great workout
Mary
Pickle pounders
Snow Angles
Announcements, Pledge, BOM
DEVO:
Weather: 63 deg and beautiful
FNG: None
COP
SSH x 10 IC
TTT x 10 IC
Don Quixote x 10 IC
Mountain Climbers x 10 IC
1 lap as fast as you can
Stay lined up how you finish
The Thing
Number off into 2 groups
Indian Run opposite directions around AO
Repeat with 10 mountain climbers at each corner
Repeat with 10 hand release murkins at each corner
Repeat with 10 imperial walkers at each corner
Move to the horse shoe pits
Step ups x 20 each leg
One leg squats x 20 each leg
Mary
Flutter kicks
Heal taps
Pickle pounders
Announcements , Pledge, BOM
DEVO: What do you think God thinks about you? He loved you enough that he created you in His imagine and gave His Son. He loves you and is not out to get you.
Fitness. Fellowship. Faith.