Category: Uncategorized

DATE: 2022-04-22
AO: Atlantis
Q: Infinity
PAX: Hammerhead
FNGs: None
COUNT: 2
WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, Michael Phelps, and Grady Corns.

The Thang: Run to four spots along the waterfront (yellow lifeguard chairs, scenic pier, old swift boat, & back to scenic pier), stopping to execute one round of Glute and Posture exercises: – 20 Donkey Leg Kicks on elbows, left
– 20 Donkey Leg Kicks on elbows, right
– 20 Reverse Merkins, IC
– 20 Reverse Lunges, IC
– 10 Bonnie Blairs, IC
– 25 Grady Corns

Mary: Freddie Mercuries, Penguin Crunches, Flutter Kicks, American Hammers, and Elbow Plank

CoT:
Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

DATE: 2022-04-21
AO: Farm
Q: Louis
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, Arm Circles, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

THE THANG: 1. Station 1: Cinder block swings (5, 10, 15)

2. OH Block Carries – 10 yards

3. Station 2: Cinder block Merkins – Alternating hands on the block (10, 20, 30)

4. OH Block Carries – 10 yards

5. Station 3: Cinder block squat press (5, 10, 15)

6. OH Block Carries – 10 yards

7. Station 4: Coupon Skull Crushers (5, 10, 15)

8. OH Block Carries – 10 yards

** Repeat in descending order with OH Block Carries between stations. **

MARY: LBCs, Flutter Kicks, Side Crunches, Planks

ANNOUNCEMENTS: Saturday Morning Clean Up
COT: It always seems impossible until it is done.
– Nelson Mandela

DATE: 2022-04-20
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:
1-2 Football field loops
Michael Phelps, Arm circles, high knees, butt kickers, don quijote

THE THANG:
Suicides to the 50 yard line, 10 yards increments
5 yard Frog jumps with backwards bear crawls
American hammers, Big boy sit-ups
Planks with hand/shoulder/knees taps in 6 count cadence
Full field run
Squats: left, middle, right sides in cadence
Suicides to the 20 yd with burpees, 5 yd increments
Squats with burpees
Forward/Backward Lunges, right/left leg switch
Zig/Zag across the field, switch sides
Fast feet agility drills across the field

MARY: stretching mix
ANNOUNCEMENTS: 2.0 workout coming up. Old Rag hike TBD. Possible Picnic meetup.
COT: We are ready for some more sunshine to attract the hibernating future FNGs!
Co-Q is open for anyone interested in adding their own workout mix to our Q workouts 💪🏼

DATE: 2022-04-20
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Undertow, Mr Haand, Disco, Brown Bag, Old Bay, Fish Fry, Booking, vplaxico, Kodiak FNGs: attache
COUNT: 12
WARMUP: SSH, CP’s, WMH, Hillbillies, Down/Up Dog
THE THANG:
3 sets each with a mosey in between
1) thrusters, pull ups
2) Dips, Curls
3) Mercans, Bent over body rows
4) Squats, Deadlifts
MARY: American Hammers, Flutter Kicks, J-Lo’s
ANNOUNCEMENTS: HH this Thursday
COT: Moment of Silence

DATE: 2022-04-18
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Jetstream
FNGs: Maille-man
COUNT: 3
THE THANG:

4 mile ruck in the rain!

COT:

Hard != bad. It was hard to get out in the rain, but it wasn’t a bad thing. Think how to not only internalize but also communicate this to those around us.