21 men of widely varying ages braved the relatively tropical 27 degree weather to jump start their Super Bowl weekend readiness. The support and positive mojo of the PAX helped propel the novice Q with newfound confidence to lead in the regular rotation.
The Thang:
Intel on Q
Random roaming throughout the vast parking lot: Forward, backward, karaoke, lunge walks
Mosey to soccer field for COP….
SSH x 30
IW x 30
Merkins x 25
Slow Squat x 25
(maybe some other stuff)
Mosey to end of soccer field…
Mosey to outhouse…
Smooth handoff to Hannibal
Back to the hill by the soccer field for some 11s (burpees at top, jump squats at bottom)
Mosey to baseball diamond for a little early spring training. Partner up. Partner 1 goes to 2nd base and Partner 2 goes to Home Plate.
Partner Chase back home: Partner 1 runs backwards and Partner 2 does 20 merchins and then runs to catch Partner 1. When caught, flapjack.
Finished with Mary (in cadence):
The Moleskin:
The PAX endured the Gloom well this morning and great effort was put out by all. Welcome to our FNG Eviction – we hope you’ll join us again! Tadpole added an unplanned level of difficulty for 3 poor downwind souls with a crop dusting outburst during our baseball diamond segment. We are pleased to inform that no permanent damage was reported. Runstopper piloted his private jet back from an Asian trip earlier in the week; as usual, there was no evidence of jet lag (with the exception of a huge yawn on the baseball diamond – brother are you tired or bored?). Plenty of grumbling was overheard by the Qs on the 11s, and the LBCs in cadence x50 were not a crowd favorite. However all endured, and while they may feel it later today, will be better because of it. It was a pleasure to serve you today.
Announcements:
8 Pax ran a lot and climbed 6 rounds of Jacob’s ladder at Olympus today.
The Thang:
GULLAH on Q:
Warm up Lap around track
Mid-Way SSH x 25
Run
Merkins x 25
Partner up:
Round 1:
P1 Farmer Carry Run w. Kettle Bells to far Basketball Goal and back = 200 Yards; P2 Burpees
Flapjack
P1 Farmer Carry Run w. Kettle Bells to 2nd BB Goal and back = 120 yards; P2 Burpees
Flapjack
P2 Farmer Carry Run w. Kettle Bells to 1st BB Goal and back = 60 yards; P2 Burpees
Flapjack
Round 2:
P1 Sprint to far Basketball Goal and back = 200 Yards; P2 Bicep Curls
Flapjack
P1 Sprint to 2nd BB Goal and back = 120 yards; P2 Bicep Curls
Flapjack
P2 Sprint to 1st BB Goal and back = 60 yards; P2 Bicep Curls
Flapjack
Round 3:
P1 Sprint to far Basketball Goal and back = 200 Yards; P2 Tricep Ext.
Flapjack
P1 Sprint to 2nd BB Goal and back = 120 yards; P2 Tricep Ext.
Flapjack
P2 Sprint to 1st BB Goal and back = 60 yards; P2 Tricep Ext.
Flapjack
The HOFF on Q:
Jacob’s Insane Ladder of PAIN:
Round 1:
10 Kettle Bell Swings; 1 Goblet Squat
15 Kettle Bell Swings; 2 Goblet Squats
25 Kettle Bell Swings; 3 Goblet Squats
50 Kettle Bell Swings; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 2:
10 Overhead Press; 1 Goblet Squat
15 Overhead Press; 2 Goblet Squats
25 Overhead Press; 3 Goblet Squats
50 Overhead Press; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 3:
10 Full Upright Row; 1 Goblet Squat
15 Full Upright Row; 2 Goblet Squats
25 Full Upright Row; 3 Goblet Squats
25 Full Upright Row/ 25 Shrugs; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 4:
10 Selection Standard Merkins; 1 Goblet Squat
15 Selection Standard Merkins; 2 Goblet Squats
25 Selection Standard Merkins; 3 Goblet Squats
50 Selection Standard Merkins; 30-60 count (or if you are MM; 4 Goblet Squats extra credit)
Round 5:
10 LBC’s; 2 Turkish Get Ups
15 LBC’s; 4 Turkish Get Ups
25 LBC’s; 6 Turkish Get Ups
50 LBC’s; 30-60 count
Round 6:
10 Monkey Humpers; 1 Goblet Squat w. Press Left, 1 Goblet Squat w. Press Right
15 Monkey Humpers; 2 Goblet Squat w. Press Left, 2 Goblet Squat w. Press Right
25 Monkey Humpers; 3 Goblet Squat w. Press Left, 3 Goblet Squat w. Press Right
50 Monkey Humpers; 4 Goblet Squat w. Press Left, 4 Goblet Squat w. Press Right
Mary
Flutter w. KB Press x 20
Team 4-Point Russian Twists. Pass KB to the left, pick up other KB to the right x 25
Team 4-Point Russian Twists. Pass KB to the right, pick up other KB to the left x 30
Moleskine:
Incredibly strong work out there gentlemen. This was a much more challenging routine than it read on paper. There wasn’t a single moment where we experienced a resting heart or breathing rate.
– Quote of the day goes to Alf, “I came here to nurse my hamstring not run”…who actually showed up at Olympus to rehab his injured hamstring thinking we wouldn’t be running that much…
– Gullah had a different agenda in mind. He ran the snot of us…literally, there were times when BLC had to stop along the way and Mountain-Man snot rocket to clear out all that junk he picked up at the Hoover Damn – just try and avoid stepping in it, it’s kind of sticky
– Lab Rat confirmed once again that our HIIT training was a nice dose of cardio and muscle building. It’s really nice to have a sports scientist in the group and YHC greatly appreciated his advice along the way. He leads not only by example but also shows incredible support for the Pax #trueleader
– Mighty Mite continues to never get tired…when the Pax were suppose to be resting to get the heart rate ready for the next spike, this guy was doing more goblet squats #beastmode
-Bugeater was an FNG to Olympus today…hope you liked it and we see you out here more. Bug’s one of the F2 leaders in our region and one of the top Q’s – if you haven’t been to Hydra get your butt out there, it’s a smokefest.
-Gullah dialed us up a notch from the start and had us sucking wind 2 minutes in…this guy is becoming quite a Q #architectofpain
– Hacker and YHC used to lift in the Gym at the same time together at South Park…until it closed. He’s the first one that told me about F3 and for that I am forever thankful…not only did be crush it in the gym, he hasn’t lost a step at all. Great form, effort and endurance today brother
As always, it’s an honor to have the opportunity to lead you’all through a workout like this. You make being site Q’s fun
Respectfully, The Hoff and Gullah