With the warm & muggy air still with us, the shovel was planted and the disclaimer provided.
The PAX was lead on a tour of the parking lots stopping 4 ties along the way to do this
1 – 25 SSH IC & 25 CDDs
2 – 25 IW IC & 25 CDDs
3 – 25 monkey humpers & 25 merkins
4 – 25 LBCs IC & 25 hand release merkins
Mosey on to the soccer fields for something new that had epic fail written all over it. The Q loved the idea but the PAX not so much
Explanation:
Starting at one end of the field with the PAX lined up facing 51 approx. shoulder width a part, Q orders them to assume the plank position. Q then planks facing the first PAX in line and performs 2 hand slap merkins and then plank walks to the next and performs another set of hand slap merkins. Continue this routine to the end. After Q clears the first PAX in line, that PAX member then follows the Q’s routine down the line. We continued this routine until the entire PAX completed a set of hand slap merkins down the line.
75% sprint to the far fence and back.
100 LBCs
Line back up for round 2.
Change of cadence to a set of hand slap merkins with every 3rd member of the Plank Line.
75% sprint to the far fence and back
100 dollys
Line back up for round 3.
Change of cadence to a set of hand slap merkins with the 1st and last member of the Plank Line.
75% sprint to the far fence and back
100 mason twists
Mosey back to the launch point stopping 3 times along the way for a burpess waterfall.
Standing in a circle, the 1st person in the circle performs 1 burpee and then the 2nd person performs 1 burpee so on and so forth until the entire each member of the circle completes a total of 10 burpees. Total stops 3 = 30 total burpees
A little mary to finish the day off.
Nice crowd today despite the heat and humidity. A good mixture of regulars and new folks.
Anvil is a great site with lots of options. Always a great time leading here.
Great work men!!
14 PAX decided it was a good idea to join QIC on a beautiful and crisp Monday morning at the Matrix. Q has been battling some leg issues so expectations were pretty low.
With a brisk jog around the perimeter of the soccer fields to grab some blocks for later, we settled in the lower parking lot. After a quick disclaimer we did this:
20 IC SSH
20 IC IW
10 IC Mountain Climber (hold it)
10 merkins OYO (hold it)
10 IC Peter Parker (hold it)
20 merkins OYO (hold it)
10 IC Parker Peter (hold it)
20 merkins OYO
Now for the fun
5 stations around the 1/4 mile loop starting from the launch, down thru the lower parking lots and back to launch. 5 stations were:
1- 25 monkey humpers & 25 sister mary Catherine’s
2- 50 of dealers choice abs
3 – 25 burpees
4- 5 combo move of pull-up and toes to bar. each combo is 1.
5 – Blocks (15 presses, 15 curls & 15 Tricep ext.)
Do this loop as many times as you can until time is called.
Finished with some plank work and 10 ultra slow merkins.
Thanks to squid for the take out.
With a nice veteran crew, QIC decided to mix it up and provide a beat down a little different than the normal Lobsta version.
All exercises will be done for a 5 min duration….and we are off
First up – 5min jog around the AO
Settle by the play ground
Next up 5mins of SSH followed by 5mins of Squats and the cherry on top 5mins of IW…Ouch!
Pop tart had a lot to say during this set. He might have completed 5 SSHs, 5 squats & 5 IWs….I did say the PAX could modify…
Next the QIC took the PAX on another 5min jog around the AO…
Again we settled by the playground for a 5min circuit of 10 pull-ups, 20 dips and 20 decline merkins (complete as many rounds as you can in the 5mins)
5 min wall sit
5mins of abs (sounds like a video)…1 min each of Crunches, Flutter, Back scratchers, hip raise (L) for 30sec) hip raise(R) for 30 sec, Twists
Time for another 5min jog around the AO
This time we ended up at the block pile
5mins of block exercise (1min each of): presses, curls, back row (r), Back row (L) & Tricep ext
Last one – 5mins of various plank holds
Mosey back to the launch
Limited announcements…check the website
Thanks squid for taking this group out in pray.
Always a pleasure to lead a great group of guys who continue to push each other.
21 of So. Charlotte’s finest decided it was a good idea to join QIC on the final stop on his Q-parade. With this being Q’s 4th show in the span of a week, some of the PAX were treated to a repeat or 2 of similar pain stations.
After a quick jog around the AO, the PAX ended up in the lower parking. A disclaimer was provided and now we are ready to get after it:
Holding plank throughout PAX completed:
20 IC Plank Jacks
20 merkins
20 IC Mountain Climbers
20 merkins
20 Peter Parkers
20 merkins
Back to normalcy
20 IC SSH
20 IC Monkey Humpers
20 IC IW
Next, our short jog took us to the rock pile by the baseball field. Grab a rock (not to crazy was the call from Q) and circle up.
First exercise was Jack Webb (with rock for the presses)…Crowd favorite!!
Catch your breathe with 25 IC crunches & 25 IC dolly
Second exercise was 20 IC Tricep Ext. followed by 10 merkins on the rock
Third exercise was 20 IC Bicep Curl followed by 10 merkins on the rock
Fourth exercise was 10 IC Tricep Ext. followed by 10 merkins on the rock
Fifth exercise was 10 IC Bicep Curl followed by 10 merkins on the rock
Return the rock…
Next, our jog around the AO took us to the front entrance of the church were the PAX grabbed some wall for a few sessions of people’s chair & a bonus (or 2)
Round 1 – 90 sec people’s chair followed by 5 burpees and 10 donkey kicks
Round 2 – 90 sec people’s chair followed by 10 burpees and 20 donkey kicks
Round 3 – 90 sec people’s chair followed by 15 burpees and 30 donkey kicks
Round 4 – 90 sec people’s chair followed by 20 burpees and 40 donkey kicks
Final jog took us back to the launch for some Mary:
25 IC flutter
25 IC bicycle
15 IC each side hip raise (there is another name for this)
Always a great group of men at Anvil and I am honored to have the chance to lead. Judging by the chatter, everyone seemed to enjoy the variety of pain the Q dished out today. A big welcome to our FNG – Head Hunter. Keep posting it gets easier!
Its sad to see the Lobsta Q-show come to an end but all good things do have to come to an end.
Announcements:
Joe Davis Run
Christmas Party
Check the weekly email for details
Keep our F3 brothers heading to Nicaragua in your thoughts and prayers as they head down to complete some mission work.
As is normal course of business for the QIC, he arrived just in time for a quick stretch….and we are off.
PAX were lead on a tour of the parking lots around campus which ended near the front entrance of the main building. A quick disclaimer was provided so the fun could officially begin.
25x IC Imperial Walker
25 merkins
25x IC Seal Jacks
25 Hand release merkins
At this point mermaid spots a pattern in QICs plan and tries to set a distraction. He alerts the Q that today is Zuckerberg’s b-day (39). Have no doubt that the Q will determine a proper exercise to wish Z a happy b-day.
25x IC Squats
25 Diamond Merkins
25x IC LBCs
Plank work
10x IC mountain climbers
10 wide-arm merkins
10x IC Peter Parker
10 man-maker merkins
10x IC Parker Peter
5 merkins on the Q’s cadence (SLOW)
In honor of Zuckerberg, 39 burpees for all!!
PAX did flutters until everyone finished
PAX set out on another tour of the parking lots and this time ended at one of the lots near the launch point.
Time for Plank walk. I am guessing on the distance but it felt like 40-50 yards
On the way out (moving left), PAX stopped halfway and did 25 CCDs..continue to the end and do 25 more CCDs.
QIC lead 25x IC Dolly
On the way back (moving right), PAX stopped halfway for various plank holds….continue to end with some more plank holds
Mosey to the baseball field for some pole runs (for those who are not baseball player we went foul pole to foul pole)
1st time across = 50%
2nd = 75%
3rd = 100%
4 = ½ @50% and ½ @100%
Mosey to the rocks
20x IC Presses
2 burpees
20x IC Curls
4 burpees
20x IC triceps
6 burpees
20x IC squats
8 burpees
50 oyo calf raises
10 burpees
Mosey back to launch
25x IC twists
2 min plank hold – various positions
Always a great group at Anvil. Even better when we all enjoy a little lobsta bake!!
Everyone busted it out there today…The humidity will not leave us.
Plank walks were especially fun today but the birthday burpees definitely were a kick in the teeth
Thanks to YL for taking us out.
Announcements:
BRR drivers and runners needed
Mud Run sign ups
Spartan race in Nov.