Category: Uncategorized

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.

DATE: 2022-04-20
AO: Patriot
Q: citrus
PAX: Lazlo, Bone, Maj. Payne, Roadkill, Shake ‘N’ Bake, CableGuy, Legacy, Spokes, Wedding Singer, Ice Tea, Lucius FNGs: None
COUNT: 12
WARMUP: Sundry movements, like WMH, IW, cherry pickers, arm circles, world’s greatest stretch, etc.

THE THANG:
PART 1: Start on the goal line. Murder bunny 10 yards, 1 bent-over row. Repeat to the other goal line, increasing by 1 row each time. Rifle carry to the 50, 5 more row. Farmers carry back to the goal line.

PART 2: Lt Webbs (combo of Lt Dan and Jack Webbs)
Increase by 1/4 each round, until 10/40:
* 1 squat
* 1 merkin
* 4 air press
* 4 lunges
* Run the rest of the way to the 50 or goal line

PART 3: Ultimate frisbee. Because we had exactly 12 PAX we had 2 teams, instead of 3 teams with one group doing stair runs while the other 2 teams played. Well done, men. 2 burpees for a drop. Scoring team leads in a Mary-like exercise. Final score: 1-1.

MARY: Flutter kicks and LBCs from ultimate. American hammers and various Wedding Singer-led stretching.

ANNOUNCEMENTS: #boneathon in May

COT: Inspired by @hightower – we have to do the work first, then we can kick back and have fun.