My 6th Q ever but what an honor to have the first Q of 2019! Sadly no one gave me that honor and I solely just volunteered myself to lead the crew this morning. As we start the new year I’ve seen posts about making resolutions and about not making them. I’m not a fan personally but one thing I do know is that we are all in this together. This workout would be tough but we would focus completing as a pack.
Slower disclaimer given, discussed where we would be going and shared the new focus on safety.
Mosey around the Petsmart and meet in the center of the parking lot. 4 Corners IC, @ the center 25 x LBCs but we will bear crawl to each corner
1. In & Outs x 25 CC
2. SSHs x 25 IC
3. Merkins x 25 CC
4. Squats x 25 CC
Mosey over to Hickory Tavern, find some space
• Short Lap, 19 Derkins CC
• Long Lap, 19 Dips CC
• Short Lap, 19 Incline Pushups CC
• Long Lap, 19 Heels to Heaven
Mosey around HT, run up past Chick-fil-A & to the traffic circle. 10 burpees a minute for 5 minutes.
Mosey. I had plans to run behind Gas Station, around CVS and meet at the BB&T. We ran straight to BB&T. Split into even groups for station work. The timers would be, Round 1: Bunny Hop and Round 2: Toe Taps. Cones set up
1. 6” Plank
2. Jump Squats IC
3. Mountain Climbers IC
4. Dry Docks CC
Mosey to Side Lot by Rack Room and 10 burpees a minute for
5 minutes 1 minute. Happy for the audible call on my part.
Mosey to front of Target and all the way to the front left corner. Split into even groups for Indian Run. This would be a slow Mosey w/ one (1) Shoulder Shredder.
Finished right on time with each PAX completing two rounds of IR and SS.
A lot of people fartsacked today and normally I wouldn’t blame them but this year I do. Nine not scared men joined me in the amazing 65 degree weather at the Watchtower location for what would be a gag inducing workout. Too much holiday cheer? Maybe.
The goal was to keep the group together and I think for the most part that was a success. I couldn’t breathe from the start of 4 corners and thanks to those that helped me count IC. Not sure if that’s adrenaline or what but I gotta get that under control.
A bit of whining at the jump of four corners with the mention of bear crawls but I was still mad at Dough Boy’s lack of BC I wanted to welcome him back with open
hands of bourbon spiked egg nog arms. The only thing I offered Breadbowl was dry heaving through out the 45 mins. Thanks to those that helped encourage that man to finish.
The laps around HT were pretty simple but then Ice9 asked, “what’s with this 19 counts?”. Hello, it’s 2019 bro! More on him….
an a hole gracious enough to do two rounds of 10 burpees a minute for 5 minutes last week at the Floater. I love/hated it. He wants me to credit him in my syllabus for using it but I’m told he stole it from Transporter. Not sure of the creator.
Speaking of burpees, the form is all over the place these days on these things. It’s pretty simple but please lock it up. I hate them too but drop it like it’s hot and get them over with properly. I mean one guy was even dry heaving for the last half of those things. THATS NOT PART OF A BURPEE!! I’m not going to call that guy out but his name rhymes with Nice Shine. (Hahaha)
We knocked out the two rounds of station work and I had aspirations of another 5 minutes of burpees. Shoulders were spent and we had 7 minutes left. We knocked out 1 minute of 10 with my encouraging words of “we got this”. I was talking my mental Up mostly.
No other major highlights but I felt good with the plan. I appreciate the opportunity to lead you group of fine brothers and appreciate everyone that showed up. Until next time….
Can you even take a punch? Seeing as it was Boxing Day I had the eye of the tiger flowing through me. Would my workout channel anything specific to boxing? Not a chance. Have I been in my fair share of scraps as a younger man? Buy me a drink and let’s chat offline.
The gear workout is a bit tough to plan out due to never having a headcount ahead of time. Do I have enough gear? Enough stations? When and how can I incorporate Hip Thrusts to Heaven?
Plus I was looking to really throw a curveball at the PAX and knowing Recalc would be there, expectations were extremely high. But would I actually incorporate gear into the gear focused location?
Mosey to Entrance, Grab Lifting Rocks, Mosey to right of Mt. Chiseled, circle up. Disclaimer given.
• 20 SSHs IC
• 20 Imperial Walkers IC
• 20 Mtn. Climbers IC
• 10 Peter Parkers @ 6″ IC
• 20 Parker Peters IC
Lap Around Mt. Chiseled
Activity with a lap in-between, count of 20 each:
• Al Gore w/ jabs
• Torso Twists w/ rock
• Slow deep squats w/ air press
• Speed Skaters w/ front lateral raise w/ rock
Mosey w/ rocks to 1st Light:
Mosey to Side Lot for Station Work, Station #1 is the timer, Mosey every 4 stations as a group
Thanks to the 9 PAX that posted with me! We covered little mileage but keep the hearts racing if you were pushing yourself. Those rocks were so freaking cold but got the ripping & tearing we needed to get jacked….
The Double Merkin Ladder with Double Bear Crawls as the timer was a great idea. The PAX yelling cheering each other on to hurry up finish strong was great. Then I threw in a short mosey lap after 4 stations allowed everyone to stop thinking about hurting muscles for a few seconds. This way we kept the intensity high when we got back to the stations.
(I’m a day late, see announcements from Hooch’s BB today)
What would my birthday be without celebrating with my brothers? Also a great excuse to lead a creative workout with the soul purpose of burning as many calories as possible since I would later consume 1,000+ calories in crafty brews. I appreciate each and everyone for showing up this morning. Even those that fartsacked, you all still have a tiny, tiny, tiny piece of my heart.
I have to have a theme for my workouts just to change it up for my mental planning. So being born on 12/22/80 and turning the tender age of 38 I knew it was going to be a good day. Obviously I’m never worried about mileage but always focused on constant motion. Keeping the HR in zone 4 is my goal. As well as focusing on my problem areas. Beer belly and thunder thighs.
Sidenote: keeping things somewhat “fun” with the promise of 2.0s wasnt something I had to think about before. But boy oh boy did the kids show up for Uncle Zin this AM…
Jog to circle, circle up, disclaimer given
Duck, Duck, Skip an Exercise – Every PAX will run around the circle twice while the remainder of the PAX complete an exercise in IC. 2 rounds
Mosey to Elementary Entrance & Partner Up
Partner 1, Bear Crawl from one light to the next, P2 lunge walk between lights. Flip flop.
Mosey to Playground
Individual Cone Stations x 6, split up in groups, 2 rounds
Mosey to the front left of the school, team up, Partner 1 is the timer, run down the stairs & back up:
Mosey to Entryway, going after an 80 count, flip flop exercises between trees
Jack Webb’s – Merkins and Air presses
Finished on the dot! (in your face Posse!)
20 men posted and I appreciate everyone’s participation in my own little “fun house” this morning. Even more impressed with the 2.0s level of effort and I can’t wait for my boys to be a bit older so they can join in the fun.
I hope I didn’t miss anyone in my long post. Thought I would have fun with this BB while I slowly sip this delectable adult beverage. Thanks to Dancing Bear for taking us out. See you all on Monday!
I think I’m starting to get the hang of this thing. Doing exercises that make people slightly uncomfortable due to them not being in touch with their feminine side might be my forte. Regardless I can’t shake my beer gut so the whole core area must be destroyed by me. Thanks for playing along…
Only a few moments to laugh about this morning as we kept it moving basically the entire time. My goal was to stay IC as much as possible to avoid taking breaks/fartsacking in the middle of the workout. For the most part we nailed that and the only break was for gazelles that crushed the B&B “gift”. I also attempted as little running as possible and makes it tough to get the HR up to a fat burning pace but 1.47mi is probably close to the lowest mileage for that location. #goals
I do want to highlight one guy that consistently shows up (a little late), puts in the time and today he got a great joke in. Today we had odd numbers and Jingles took on the challenge of carrying his rock overhead the entire challenge by his lonesome. Lt. Rubbermaid made light of the size of his rock and Jingles quickly clapped back with, “that’s what they all say when they see it!” Well done.
Thank you to everyone for joining today and for the support over the last couple months.
Lastly, thank you to Flo for taking us out!