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ClyentDinner – Skip Skip to my lou

ClyentDinner – Skip Skip to my lou

2Q for Cylent Dinner

Out of a little green dot on the radar a 35 second rainstorm came in. 13 PAX and 2.0 skip into the workout.   Thank you to Bottle Cap and Wriggley for the extra coaching.  I am still confused if we did 30 shoulder taps or 60, or 120 either way we put in 45 minutes of great work, and that what matters.  Outside of the warmup and cool down instead of running, we skip Skip to my lou!

Warmup

  • .3 mile run around the front of the middle school
  • 20 – Side Straddle Hop
  • 20 – Squats
  • Calf Stretches
  • 20 – Imperial Walkers

The Thang

Skip to the rock pile:

  • Slide Skip – to the light pole to light pool, Slide Skip

Rock Pile

  • 20 – Lower to mid bicep curls
  • 20 – Mid to high bicep curls
  • 20 – Full length bicep curls
  • 20 – Over the head lifts
  • 20 – In and out extensions

Over under skip to the empty field

Light Pole Races:

  • Squat, Hop, then lung, Relay Races from 1st light pole to 2nd

 Rudy’s Shed

 30 Tap Shoulders in plank position

ABS at the Bus Station

  • 30 LBA
  • 30 Flutters
  • 30 American Hammers
  • 30 Big Boys

Café’s Tables

  • 40 Dip’s at the tables

Squares – Honestly, I am not sure how many we did of each of the below. 

  • 20 Push up
  • 18 Side Straddle Hop
  • 16 Flutters
  • 14 American Hammers
  • 12 Big Boys

Announcements

  • Blood Drive – October 17th

Back to School F3 Dad’s

Thank you Dad’s for bringing your 2.o out.  All 15 of us had fun!  Lots of Trivia questions and water balloons being thrown.   Let’s not forget the water fun fight at the end.

@FuseBox.

Although Venus is the planet that comes closest to Earth as it sweeps by on its orbit, Mercury stays the closest to Earth the longest

 

Warm Up

Each of the 2.0’s had a turn leading a warm up exercise.

Side Straddle Hops, Imperial Walkers,  Burpees, Dad Merkins

The Thang

Mosey to the track for some relay fun.

On each corner of the track, we divided into groups, 1st group ran, 2nd group skipped, 3rd group ran backwards, 4th group hopped.  We completed 4 laptops taking turns completing each exercise.

Head back to COT for a few rounds of Trivia

We took turns asking Trivia questions to get ready for back to school.  If anybody missed the question they got hit with a water balloon.  I think the kids were smarted then the adults 🙂

At the end of the 3 rounds of Trivia  we had plenty of water balloons left, and had a big water balloon fight.

All soaked wet, we started the water gun fight.   We had to protect the water cooler, and and run up and down.  FuseBox scored the winning point.

Time was up, but as Q we let them have more fun.

 

Moleskin

Thanks to all for all of the support in helping before and showing up this morning.  The kids had a great time.  They also had lots of donuts and fruit drinks.  Thank you Zinfadel for bring the blower, 180 water balloons had to be cleaned up!  Thank you Gerber for the extra donuts and juice boxes.

Announcements

None

VQ @ Clyent Dinner

Drive By “ME”  was the new chef in town cooking up a dinner for 14 PAX with two FNG’s Dinger and Suds. 16 in total.    Welcome Dinger and Suds!  It was great to do my first VQ

Warm Up in Cadence

  • Run to the front of middle school and back
  • Side Straddle Hop – 20
  • Squats – 20
  • Calf Stretch x 15 seconds, flapjack
  • Imperial Walkers – 20

The Thang

A good combination of Rock Pile workouts with some ABS.    1.6 miles of running.  Starting with a Mosey to a shaded rock pile on hole number 7

Rock Pile by 7

  • 20 Biceps Each – Low, Mid, Full

Mosey to

Push Ups /Air Press Latter @Rudy’s Shed

  • 1 push up  / 5 Air Press
  • 2 push up /10 Air Presses
  • 3 push up / 15 Air Presses
  • 4 push up / 20 Air Presses
  • 5 push up / 25 Air Presses

Mosey to

 Bus Central Counted by different PAX

  • 20 LBC
  • 20 Flutters
  • 10 Big Boys
  • 20 American Jack Hammers
  • 30 second 6 inches

Mosey to

Rock Pile by Rudy’s Shed

  • 20 Triceps
  • 20 Over the head presses
  • 20 Biceps Each – Low. Mid, Full

Mosey to

Patio

  • 2 sets of Dips – 20
  • 2 sets of Steps – 20

Mosey to

Rock Pile by 7

  • 20 Biceps – Low, Mid, Full
  • 20 Presses
  • 20 Triceps

Mosey to the path back to COT

Each Light Pole

  • Squats – 20
  • Imperial Walkers – 20

One final run to the front of the middle school and back

  • Finished up with some LBC, Windmills

The Moleskine 

It was a great workout, it was also great to get my first Q done.  I learned counting is not easy.  Thank you for the advise on counting FuseBox and Lou

Announcements 

Blood Drive in October

Slack Saturday morning Workouts

 

Back to School – Q School

Spent the morning with 12 great individuals learning how to become a better leader to Q a workout.

Warm Up

Each Pax in a circle picked a different workout to learn how to proper start, stop and count in cadence a exercise.    Each Pax learn how to be better at counting in cadence to lead a group.

The Thang

FuseBox took off like Usain Bolt as an example what not to do when Qing.  Keep the group together.  Nobody is left alone.

Completed Merkins, Jump Squats

Completed 20 of the below workouts on each corner of the parking lot in front of the middle school.  Also learn various other workouts.

  1. Crap dips
  2. Dry docks
  3. LBC
  4. Flutters

Ran in a line while the last PAX did Burpees, then ran to the front of the line.

Ran to Rudy’s shed, where we ran to the fire hydrant and back while your partner did Derkins

Ran over to the rock pile and completed Shoulder presses, Bicep curls, and Triceps extension (10 each).

Then two up one back along the light post while heading back to the COT.  First light post we did 5 burpees, 2nd light post did 10 American hammers.

At the time we were a bit over on time, and Chastain taught keeping track of time, and offer examples of work outs if you need more time.

The Moleskine 

It was a great two hours, and well worth the time investment to learn how to lead a workout.  Al ready scheduled to Q’s Client Dinner 8/6.  Can not wait to use the new skills I learned.  Thank you again Chastain and FuseBox for taking the time.

Announcements 

Blood Drive was a success, 79 F3 gave blood.