The Q was voluntold due to an unexcused absence. Theme of the day was elevator: I., 5, 10, 15, 20. It seemed better in theory than reality, especially when it was Burpee time. Sets included: calf raises, SSH, v-sits (the 1, 2, 3, 1 count was a bit much), American hammers, incline merkins, box jumps, … Continue reading Fleetwood Tough
Normal warmup (SSH, Grasspickers, run). Then the Pax divided into two groups of 5 men. Entire Pax did round of Mary and then one half ran a lap (1/3 of a mile) while the other did an exercise/punishment of the runners choice. Then flapjack. Punishment included dragonwalk, BTTW with mountain climber legs, broad jumps, box … Continue reading We Are Still Here – Even if the Backblast is somewhat iffy
YHC (Uptown Girl) is honored to recap this beautiful gloom at the Pond. The humidity was very present that made you think the extra layer added for the recent cool and rainy morning was a dramatic wardrobe flaw. YHC took of his long sleeve under-layer but for the safety of the PAX put his other … Continue reading Chippendales Go 105%
Seven guys each took charge of six minutes of the Q. The goal was to see which Q could bring the most pain. The result was an impressive level of max output for 42 minutes.
Run the park in a figure 8 pattern stopping at 3 points (both ends and the middle area). First stop is 80 reps of the assigned exercise. Next stop is 70 reps, then 60, etc. Once you reach 10 reps, repeat 10 again and start counting back up by 10 at each stop. Typically we … Continue reading Crazy Eights
3x3 basketball with the scoring playing choosing the punishment in reps of 20 for each bade basket. Then, 3x3 hotbox (ultimate Frisbee) with the scoring teaming doing squats/merkins whiles losers walk.
60 seconds of max effort then change to another exercise for the same. Do it for 15 minutes. No break. Alternated with legs, chest, abs. Then 30 minutes of soccer. Penalty for out-of-bounds or being scored on was merkins.
A beautiful, muggy morning at the Pond; DAYLIGHT at the start is GOOD! Nice to have 2 pax 'under 20' home from college! NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)! F3's IM3 is based on Jesus's command to love God 1st & 'other people' 2nd! We shared 6 bible … Continue reading IM3: I am 3rd
NEW & IMPROVED version of TREASURE 5/16 @ The Swamp (THX Uptown Girl)! F3's IM3 is based on Jesus's command to love God 1st & 'other people' 2nd! We shared 6 bible verses while introducing some new exercises. Stretches: head rotations, big arm circles, trunk rotations/elbows out, Abe Vigodas, runner’s stretch, squats, heel raisers Thang … Continue reading IM3 The Pond 5/18
53 and soggy No official Q...Slowbear recommended crazy eights, which is like a group Q 80 reps squats Mosey half loop 70 reps airpresses Mosey half loop 60 reps merkins Mosey half loop 50 reps box cutters Mosey half loop 40 reps v sits Mosey half loop 30 reps lunges Mosey half loop 20 reps … Continue reading Impromptu (crazy eights again)
54 degrees Native American run Field of dreams: 2 sets Home Plate-15 Burpees. Amrap 1st Base-Push Ups 2nd Base- Squats 3rd Base WW1s Batter starts at Home knocks 15 Burpees out the park and goes to first to relieve 1B. 1B then goes to 2nd and so forth until all pax have completed burpees and … Continue reading Field of dreams
25 minute pre-workout run with 5 of the pax. Normal fun for the pax.
42 degrees, light breeze -warmups: SSH, x jacks -jog around upper loop - tabada circuit: (40 second exercise/ 10 second test) lunge jumps, merkins, burpees, flutter kicks, box jumps, ski abs, speed skaters, plank to push-up, Carolina dry docks - air press cool down -basketball court sprints, baseline to baseline (30 second jog, 20 second … Continue reading 30-20-10 runs!
We did 24 exercises, 3 sets of each. 20 seconds on, 10 seconds off. 1 minute break after 7 exercises. There were 28 total, we did not finish in time. See post pic to see list.
37, clear skies -warmup lap around upper track -introduce Tabata style high intensity circuit: 6 cycles of the following: (No rest between exercises) burpees 20 sec, right arm plank 20 sec, punches 40 sec burpees 20 sec, merkins 20 sec, overhead punches 40 sec burpees 20 sec, left arm plank 20 sec, punches 40 sec … Continue reading 6 rounds of knockout
Jump rope/merkins to fail 5x. Pullups/v-sits to fail 3x. Jump rope/misc 5x. 7 minutes of Mary.
Indian mosey with merkins led by rotating frontrunner. 3x Pullups to failure. Then master blaster to finish out. I Corinthians 12 talk about body being made up of many parts--each with different gifts.
39 degrees, pouring rain, windy warmarama: SSH, grass pickers, goof balls the scroll ( 11 exercises, 1 min/ 10 sec rest tabada)....we did the scroll twice with abs between and after Burpees mountain climbers american hammers squat thrust to frog jump spider man lunge jumps merkins speed skaters x jacks lunges high knees —break for … Continue reading Return of the Scroll
15 in 15 (The Scroll) Warmarama Indian run around Fleetwood Park (approx. 1/2 mile) 1 minute exercise / 10 second break Suicides (1, 2, 3, to the side, touch ground, 1, 2, 3 back...) Basketball Drills Squats Squat Pulses Side Straddle hops Heisman (or speed skating) Frog Jumps (Jump front, jump back. Butt low, touch … Continue reading 15 in 15 (The Scroll)
33, snowing warmarama: SSH x 30 travel: run around lower (snow covered) track..,return to pavilion Pavilion workout set 1 50 squats 45 X jacks 40 WW1s 35 dips 30 merkins 25 Mountain climbers 20 boxjumps 15 Carolina dry docks 10 burpees travel: lunge walk across pavilion and back set 2 (repeat set 1) travel: … Continue reading …will travel