Author Archive Foley

Man Down at the Wall!

Nice day for it, and we had a Monday Pax of 25.  Things were chugging-along through BLIMPS, Bears and Crabs until we got to the Facility-building wall.  Something at the wall set BottleCap’s back off in a bad way and brought the big man down (Donkeys? Chicken Peckers? Kryptonite?).  B-Cap made his way out for recovery, and we carried on with some partner-work, and Hill-Elevens that brought it to a close. My thanks to the Pax for your improv and patience as I hone my Q-skills.  Thoughts and prayers B-Cap… apply heat.

 

Warm-Up

  • Lap around the lot
  • Side-straddle hops
  • Planks, wax-on, wax off
  • Plank, lift opposite arm & leg

 

The Thang

BLIMPS down the back-school light posts

  • 5 Burpees
  • 10 Lunges, each leg
  • 15 Imperial Walkers
  • 20 Merkins
  • 25 Plank-Jacks
  • 30 Squats
  • Fast-guys flutter while The-6 finish

 

Bear & Crab

  • Bear Crawl down sidewalk to fields
  • Crab Walk back
  • Run to Facilities building

 

The Wall

  • 50 People’s Chair
  • Donkey Kicks
  • Chicken Peckers (feet on wall, touch opposite shoulder)
  • 25 Air Press
  • 25 Punches

 

The Bus Lane to School

  • Run toward school. ½ Caricoca, ½ Reverse Run
  • Pair-up: 100 Derkins + 100 Step-ups, while partner runs a loop.
  • Fast-guys crunch while The-6 finish
  • Mosey back to parking lot

 

Hill Elevens

At the hill at middle school parking lot.

  • 10 Burpees at top, 1 Merkin at bottom of hill
  • 9 Burpees at top, 2 Merkin at bottom of hill
  • Continue until 1 Burpee at top, 10 Merkins at bottom
  • Fast-guys lead; Freddie, Protractor while The-6 finish

 

End

Foley-the-Virgin-Q and Scooter

For my VQ Posse lit the path with a sparkle-wheeled scooter and we drove off the police with rocks (in a sense).

The Warm Up

  • Lap around the side-lot to get the blood pumping, then mosey to front-of-school with round of Imperial Walkers, classic Potato Pickers, and mountain climber. Then mosey to the bus loop.

The Thang

  • Starting at the top of the bus-loop, ran light-poles toward the school with 10 Burpees, 10 Merkins, 10 Bonnie Blaires, 10 WW2 Sit-up, then dips on school benches until failure.
  • Picked lifting rocks & paired-up. One ran loop while the other lifted rock: 150 tricep, 100 bicep, 100 full-extension.
  • In “Serpentine Top-Lot”, snaked through lot, running between speedbumps, stopping at each bump alternating: Front-lunge, back-lunch, side lunge, repeating 3.1 times to end of lot.
  • Reverse-mosey across the lot toward the school. A round of squats against school wall for 50 (or 60).
  • Mosey to back of school. Set of 20 Supines on sidewalk rail, the calf-raises x3 up the set of stairs, then 10 Step-ups on school benches. Repeat x2 with Derkins replacing Step-ups.
  • Mosey back to starting place with a few rounds of plank and merkins to take us out.

The Moleskine 

  • Thanks to Posse for coming out to support the team (and my VQ) despite a twisted ankle. He “modified” as needed by wheeling along with light-flash wheeled Razor scooter. Well-played, sir. Now get some rest.
  • Police sitting in the bus loop with car running as well came around with lifting rocks and running circles around his car. We either disturbed top-secret recon, or disturbed coffee and donuts before his shift.
  • Q-ing was no big thang. I might even sign up sooner than 18-months for my next go at it.