Author: Jared Hauseman

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Pick a Card 6.10.2020

10 June 2020

Q – Pinocchio

PAX – Chew Toy, Almanac, Countdown 

Mission

Core Principles

Disclaimer

Warmup

  • 25x 4-count SSH
  • 12x 2-count Apolo Ohnos
  • 10x 2-count Windmills
  • 10x 4-count arm circles, forward & back
  • 10x 4-count windmills

Mosey around the parking lot (approx. ¼ mile)

The Thang: 

The Q’s M gave him the Official F3 Workout Deck, which he inflicted on the Pax. Thus we did two sets: 

First Set: 90 seconds of work, 45 seconds of jogging. 5 cards: 300 meter Shuttle Run, 50 meter Karoake, Mountain Climber, Plank Jacks. 

Second set: 60 seconds of work, 30 seconds of bear crawl. 10 cards: 1Bulgarian Split Squats, Squats, Diamond Merkins, Jumping Lunges, Merkins, Hand Clap Merkins, Hand-Release Merkins, Carolina Dry Docks, Alternating Side Squats, Standing Lunges. 

Finished with 6MOM. The cards gave us 12 WWII Situps, 100 Flutterkicks, 13 High, Slow Flutterkicks, & 25 Shoulder Taps. 

NOR

COR

COT

  • Closed with a prayer, especially for our special intentions, & asking the SkyQ to help us all trust fully in Him. 
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Ring Around the Rosie 6.20.2020

Q-Chew Toy

PAX-Countdown

Warmup

Alligator merkin -15

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

15 squats

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

15 squats

25 Freddie Mercury’s (2 is 1)

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

15 lt dans

Run

Alligator merkin -15

15 gas pumps (reverse crunches)

25 squats

25 Freddie Mercury’s (2 is 1)

15 burpees 

15 HR Merkins

15 lt dans

15 Flutterkicks

Rosalitas

Hillbilly walker

Hannibal Plank

Superman’s

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Crawl, Walk, Run 6.17.2020

Q-Chew Toy

PAX-Dux, Almanac, Pinocchio, Sabbath

SSH

Hairy Rockettes

Mosey 

Discussion: we do difficult workouts to prepare for difficult things in life, difficult tasks, difficult discussions, difficult decisions. We also do them together to show we are never OYO (on your own). 

The Thang:

Bear crawl to second cone

20 Merkins

Crawl bear back one cone

20 mountain climbers 

Repeat until finish

Suicide run back to start 

Lunge walk to 2nd cone

20 squats

Reverse lung walk back one cone

20 LBCs with feet on ground

Suicide run back to start 

Prayer for Dux starting his business and time management with his current job and family. 

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Thunder what?? 6.13.2020

Q-Chew Toy

Warmup: Thunder burpees

Spartan Sprint

Run 1 mile

10 Merkins

10 burpees 

10 mountain climbers (2 is 1)

10 Jumping jacks

10 air squats

10 forward lunges

10 hand release Merkins

Run 1 mile 

10 tuck jumps

10 plank up downs

10 plank shoulder taps (2is1)

10 knee slap mountain climbers(2is1)

10 backward lunges (2is1)

10 glute bridge raises 

10 dips

Run 1 mile

10 decline Merkins

10 single leg squats (2is1)

10 double calf raises

10-second plank

10-second 6-inch leg hold

10-second iso squat