Author: f3nano

AO: Compound

Golf Q, Weds Nov 11, 2020

QIC: HT

PAX: Ashe, El Niño, Roddick, YNAB & HT

Warmup:

Warmup jog across field, butt kickers, high knees, Karaoke both sides, hug knee and quad stretch, SSH, WMH, Michael Phelps, Kick forward, straddle kicks, club swing.

The Thang:

Rotating Stations to strengthen legs & core to improve golf swing

Round 1

1. Weighted dumbbell Lunges
2. Lateral Med Ball Toss (timer)
3. Underhand sledgehammer swings
4. Squat on bleacher
5. Short range Chip, bear crawl to recover your ball, sprint back

Round 2:

1. Shuttle run (timer)
2. Sledgehammer Swings
3. Gobblet squats
4. Med ball Squat toss
5. Medium range chip, bear crawl to recovery sprint back

Round 3:

1. Jog around soccer field (timer)
2. Big swing into driving net (active recovery)
3. Hammer press squat, alternate over shoulder
4. Step up on Tire
5. Med ball slams, opposite side
6. Medium range chip, bear crawl to recovery sprint back

Mary:

20 cadence LBC’s, cut short ran out of time

CoT:

Remembering what Gnarly Goat shares Sat, depending on the day we show up to the Gloom on sliding scale. Some days feeling great, some days just ok, and some days feeling down. Posting could be the PAX highlight of their day.

Happy Veteran’s Day to all that serve and have served our country!

AO: The Patriot

QIC: Lucius

THE PAX: Cable Guy; Choo Choo; Coconuts; Fuzz; Maguire; Maj. Payne, Road Kill, Speedo; Spokes, Surely; Wedding Singer

THE WARM-UP: SSH; Cherry Pickers; LBACs (fore and back); Downward Dog; Cobra Kai

THE THANG:
The PAX, along with their running mates, worked their way across an electoral map of cones, performing exercises to earn votes. At each state (cone), they performed a number of counts equal to the state’s available electoral votes. PAX were free to choose which states to visit, and which votes to court. The first set of PAX to 270 electoral votes won!

Exercises on offer included: Burpees, Curl/Press, Atlas Shrugs, Squat Thrusters, Cinderblock Swings, Shoulder Taps, Mountain Climbers, Plank Jacks, Body Weight Squats, Jump Squats, Step-Ups, Merkins, Diamond Merkins, Tempo Merkins, Dive Bomber Merkins, Carolina Dry Docks, Front Lunge Steps, Back Lunge Steps, Bonnie Blairs, Calf Raises, Imperial Walkers, Overhead Claps, Air Presses, LBCs, Pull-Ups, and More Burpees. Because this is America, all exercises other than burpees and CB exercises were performed on a four-count cadence. No PAX performed all. But most performed most.

THE MARY: LBCs; Flutter Kicks; American Twists

THE COT: As election season ends, the inauguration offers the promise of renewal. It is a good time to reconnect with friends, neighbors, and family. The election and the past week of after-election counting have been stressful for all, no matter how they see things politically. Take time to renew your relationships, especially with those on the other side of the aisle. Call someone you love, but with whom you disagree.

AO: Olympus

QIC: Ashe

Pax: Zeus (Respect)

Warm Up: Lap around the track, swinging arms, chatting, and – well – warming up.

The Thang:

1. 20 or more CB swings – concentrating on form for each exercise.
2. 15 or more merkins
3. 10 or more thrusters
4. Pair of 110-ish yard sprints or speed-ups down the track, with just enough break b/t the sprints to catch your breathe.
5. Repeat 4 more times, for a total of 10 sprints with swings, merkins and thrusters in between in each pair.
6. Finish with another round of CB Swings, merkins, and thrusters

Mary: Break dancers with merkins; heals to heaven; mountain climbers; ins-and outs.

COT: Prayers by Zeus; grateful for a good start to the week and ability to be there for those around us.

AO: FreeState

Q: @Deagle

PAX: 3 @Deagle, @Horshack, @Winston

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Light jog around blacktop

o 1 traditional run

o 1 with side runs on the sides

o 1 with karaoke on the sides

· Alarm Clock (10 reps)

o Lie on the ground, on your back, on Q – get up and hop up as quickly as possible

· Lounge Act x 20 IC each side

o Lying on your side, with top leg bent, knee-high, and foot on ground, lift lower leg

· Merkins (traditional pushups) x 20 IC

· Imperial Walkers x 15 IC

· Cherry Pickers x 15 IC

· Windmills x 15 IC

The Thang:

· Circuit First Round – all exercises 40 seconds, 20 seconds to recover and get to next

o Step Ups

o Dips

o Walking Lunges

o Merkins

· Jacobs Ladder on the bigger hill, 1-2-3-4-5-4-3-2-1 Burpees

· Circuit Second Round – Repeat First Round excl. merkins, 45 seconds each

Mary:

· Flutters x 15 IC

· LBCs (x 10 standard + 20 side twists) IC

· Dying Cockroach x 15 IC

· American Hammer x15 IC

· Protractor for 60 Seconds followed by 10 Flutters IC

· Stretches (self-pace)

COT:

· Announcements: The Grunt – Veterans Day – CSAUP on Saturday details in your feed