YHC arrived right at 7:00am after waiting for the windshield to defrost, and we were off for a lap around the school. Circle up at the lower lot.
SSHx25 then 10 merkins
IWx25 then 8 merkins
Low Slow Squatx25 then 6 merkins
Peter Parker then 4 merkins
Parker Peter then 2 merkins
Mosey to the frozen tundra (aka the field)
Lower body tripod
10 Squats at the center pole
20 lunges at the first pole
20 monkey humpers at the second pole
20 jump squats at the third pole
Plank
Upper body tripod
10 merkins at the center pole
20 wide arm merkins at the first pole
20 diamond merkins at the second pole
20 Carolina dry docks at the third pole
Plank
Grab a cinder block – trivia –
https://www.quora.com/How-much-does-a-cinder-block-weigh
Called Exercises
Curls, Presses, Upright Row (R and L)
Bear crawl to middle of the field, lunge walk back
Triceps, Squats, Block hold, chest press
Bear crawl to middle of the field, lunge walk back
Rinse and repeat
Separate in two groups
Group 1 – 1st playground
10 pull ups, 20 dips, 20 derkin
Group 2 – 2nd playground
10 jump ups, 20 calf raises, 20 tire raises
Back and Forth x 2
Peoples Chair, arm raises, and lunge walk to street
Finish up with some Mary
LBCs. Flutter, Backscratcher, Dolly, Russian Twist, and Rosalita
End
Circle up –
Announcements – Joe Davis Run, Christmas Party (today is last day to sign up) and Toy Drive for Alexander Youth Network
Thanks to Squid for taking us out as elegant as ever.
Thanks to the PAX for this opportunity to lead.
20 men braved the first sub-30 degree weather (I believe) to start off Thanksgiving week right. This was my first VQ at The Matrix and I appreciate the opportunity to lead. We were off at 5:30am for a quick run around the school for warm up and we circled up at the lower lot.
SSH x 20IC followed by 5 burpees OYO
IW x 20IC followed by 4 burpees OYO
Low Slow Squat x 20IC followed by 3 burpees OYO
Mountain Climber x 20IC followed by 2 burpees OYO
Merkins x 10IC followed by 1 burpee OYO
Team up in groups of 3 for circuit work around the school.
First playground near the cars – pulls up x 10, dips x 20, derkins x 20
Back playground – jump squats x 20, lunges x 20, calf raises x 20
Each team member is either at one of the playgrounds or in transit
Each PAX does 3 reps at each playground
Time for some Jack Webb (or Joe Webb in honor of our 10-0 Panthers) up to 8 merkins/40 presses and back down.
Time for some Mary
LBC x 25
Flutter x 20
Russian Twist x 20
Dolly x 15
Back Scratcher x 20
10 burpees OYO and a quick run to and around the lower parking lot and back to get us to exactly 6:15
Name-o-rama and COT
Announcements –
– Turkey Bowl on Thanksgiving at the Matthews sports complex – get with Turkey Leg if you’re looking for a team
– Christmas Party on 12/12 – tickets by 12/4 – hard commit
Thanks again to Squid for taking us out in prayer and thanks to everyone for this opportunity – Huggie Bear.
Glad to see everyone out on my first full one-hour Q. It was nice and cold, but at least it was dry (except on the grass). We’re in that time of year when one day we can wear shorts and short sleeves and the next we need pants and long sleeves.
Disclaimer provided and mosey to the lower parking lot. Didn’t realize we’d have to dodge cars at 7am in the bottom parking lot.
COP:
25xSSH
20xIW
20xLow Slow Squat
20xMountain climbers
The Thang:
Mosey off campus to the neighborhood. 5 burpees OYO
Triple Nickel up Karras Commons Rd in the neighborhood. The Triple Nickel was 5xCarolina dry docks at the bottom, 5xmerkins at the top, 5x back and forth.
Planck up
10 Wide arm merkins
Mosey up the hill again
10 Diamond merkins
Mosey around the fire station
10 hand release merkins
Back to campus
Cinder block work – the cinder blocks are back at McKee – did they ever leave? Did someone bring them back or were they found after the brush was cut back?
Circle up with a block. Each PAX calls a block related exercise and then runs around the circle 2x while the group does the exercise. Two times through the group, most variations of cinder block exercises called out. BTW, Google says a cinder block weighs 28 pounds.
Return blocks
The grass looked great, so we bear crawled half way across the field and lunge walk the rest.
To the wall and people’s chair with 50xarm presses.
Balls to the wall.
Circuit work at the nautical playground (with the boat)
15xjump ups
15xtire jumps
20xdonkey kicks on the wall
Rinse and Repeat
Indian run around the school
Circle up for Mary
25xLBCs
20xFlutter
20xBack scratcher
20xDolly
20xRussian Twist
Still some more time, so finish up with 20xderkins and 10xburpees
Moleskin:
Everyone was strong. After my third Q (first full hour), I think I’ve gotten it down. Glad to see Madison come from Matrix (like everyone else who comes on Sat. for the first time, the parking is different).
Announcements:
Mud run next week, but there will be a workout at Area51 on Saturday – Abacus is Q
Simba and Purple Haze leading a 3rd F event on what is Christianity – location TBD and will be during the weekday
Look for info on the Christmas Party
Looking for Q’s for Area51 in November and beyond – not sure if this works (if not, contact Abacus and he’ll send an invite to Q, if interested), but here is the link for Sign up Genius to sign up
http://www.signupgenius.com/go/4090a4aaba62ea57-area
Thanks to OT for taking us out in prayer.
Keep Ochocinco’s father-in-law and Tudy’s family in your prayers.
11 of South Charlotte’s finest, including 2 FNGs, showed up along with the humidity to slay the Hydra. Started with a jog around the school and to the field – circle up –
Mosey over to the center aisle for concessions and the main event – Starfish
Center of the Starfish was the concession area and 10 jump ups
Station 1 – near the far woods – 25 x wide arm merkins
Station 2 – playground – 15 x pull ups
Station 3 – batting cages – 25 x jump squats
Station 4 – football field – 15 x double merkin burpees
Rinse and repeat 3x
Mosey back to the field near the parking lot for some Mary
Time called. Intense exercises and just over 2+ miles.
Thanks all for the solid effort on my first Q. I appreciate the effort. Shout out to Tiger Rag– Hydra was my first F3 workout a year ago, and for my first Q, I borrowed Tiger Rag’s agenda from that workout. Great to see Pic n’ Pack and Lord Stanley for the first time – keep it up!
Announcements:
Centurion converging at The Brave on Friday (7/3)
Saturday (7/4) convergence at The Rock.