Workout Date: 08/10/17 Introduction: Since my F3 name is Rock Star and this was my first time as Q, I chose a rock 'n' roll theme using the most famous fake rock band in history as my inspiration, Spinal Tap. (A couple of the exercises, "11's", reference this famous scene from the movie: https://youtu.be/KOO5S4vxi0o ). But it's … Continue reading Spinal Tap
August 8, 2017 Theme for this workout was "Facing the Giants." Giants is of course a metaphor for problems, difficulties, challenges and obstacles in life. The stories about David and Goliath in 1 Sam. 17, Elijah and Jezebel in 1 Kings 19, and Jonah and the Ninevites in the book of Jonah tell us to … Continue reading Facing the Giants
SATURDAY – JULY 29, 2017 QIC: Uptown Girl A welcoming serenade to the PAX was played to lift the early morning gloom. There are only two things in life! Energy and Matter. If you have the energy, the challenges of life won't matter. Our creator has given us a wonderful gift! Cowboy Wisdom: “Choose … Continue reading Knock Nox and Run like you knocked over a Bee Hive
https://m.youtube.com/watch?v=2sRxJsQhD2w&feature=share Date: 7/27/17 Q..Drop Box Warm up. 1. Mosey 2. 20 Side straddle hops in cadence 3. 20 Abe Vagotas in cadence 4. Arm circles 5. Hugging bears 6. 20 Merkins in cadence 7. 20 Mountain climbers in cadence 8. 20 Big Boy sit ups OYO The Thang 50 yard sprint 10 Burpees, ssh for … Continue reading Trojan back blast.
https://www.youtube.com/watch?v=8Z3gYdJgAmo Sat. July 22, 2017 Welcome: Fitness, Fellowship, Faith. Free, All Men, Outside, Rotationally Led, COT Warmarama: Side Straddle Hops in cadence, arm circles in cadence, quad stretch 10 count switch, reach for the stars with bar 10 count, side lunges 3 count 5 each side, pendulums with bar in cadence, hold plank stretch calves. … Continue reading Under Pressure
The boys kicked off promptly at 5:30 AM, were 'disclaimed' and presented with rocks (patio pavers) by Q Neon. The pavers are of an athletic variety; ergonomic and engineered for high-intensity workouts. Not only do they fit in your hand and offer a porous stone grip but they are also designed to increase in … Continue reading Bustin’ Stones at the Swamp
https://youtu.be/fSmvaoxCmto Capone might have been salty to find out that he was told the workout starts at 5:15am. Then YHC asked him to help install three 40lbs bags of salt on the AO. Since it was an absolutely beautiful morning with 70% humidity is was great to beat the sunrise with three early PAX. (Uptown, … Continue reading A Little Salty!
The Pax of Lakewood Ranch are embarking on their 1st CSAUP event and we challenge all of Mustard Seed Regions…heck, ALL Regions to join us. Let’s call it a Virtual CSAUP – Just one that doesn’t involve virtual reality! The Thang Celebrate our nation’s birthday by tackling a very special challenge: 1776 yard run (1.01 … Continue reading 1776, Lehigh Valley