Month: May 2018

Uno!!!

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Date: 5/15/18
Pax: Ryder, Trigga, stardust and YHC
QIC: Iverson

UNO!!

Startex 0515 Robert Morris Park, new spot, gates closed, oh well that didn’t stop us.

Warmup:

Imperial walkers; cherry pickers, arm circles all IC

THE THANG

Rapid fire cards, kept it going strong. The wild cards got a little wild with a little mix-up for sprints to do pull-ups, hill sprint, square around parking lot with a jump squat at the corners. It was a true cardio circuit. Kudos to a few different regions for the Uno idea as it WILL be repeated.

A great morning with 4 guys, alternating the cadence hence all leading one another. All are HIM working to grow Kzoo in the right ways. Excitement to summer is in full force!
CoT

Peace!

Iverson

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Combo Q in the Downpour

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Date: 5/12/2018

QIC: Ryder, Trigga, Ping

Location: Pear Tree Hill

Pax: Iverson, Stardust, Pom Pom, Honeybear, Dig, Bloomer, Boiler, LaViDaLoca, Ryder, Trigga, Ping, Welcome FNGs Thumper, Dealer, Robo.

Combination Q in a down pour.

Ryder took the first 20 minutes, Trigga jumped in for the middle 20 minutes, and Ping finished us off with the last 20 minutes.

 

Warmup/CoP:

  1. SSH x 20
  2. Cherry Pickers x 20
  3. Annie x 20
  4. Indian run

The Thang:

Escalator! Start at 10 reps and add 10 reps to each workout.

  1. 10 Burpees
  2. 20 squat Jumps
  3. 30 Merkins
  4. 40 squats
  5. 50 Freddie mercury
  6. 60 lung walk

This ended the first 20 minutes and Trigga picked the Q up with his portion. The rain really started to come down at this point.

1 min each (45 seconds with 15 sec for rest/new position)

  1. Merkins fast cadence
  2. flutter kicks fast cadence
  3. plank walk (follow the leader: front, back, left, right)
  4. Boat
  5. fake burpees (“in” “out”)
  6. right left center plank hold
  7. can openers in cadence (shoulders)
  8. toe touchers
  9. plank walk (ftl) with Merkins
  10. V up roll up in cadence
  11. mountain climbers cadence
  12. flutter kicks slow cadence
  13. Merkins slow cadence
  14. bicycles cadence
  15. hold plank
  16. Freddie Mercury’s cadence
  17. backward plank walk up hill oyo
  18. little baby crunches up hill oyo
  19. bear crawl up hill oyo
  20. hold plank facing down hill

Ping took over for the last 20 Minutes, unfortunately we had some lighting and had to cut his portion short.

B.O.M.B. – Partner up

50 Burpee while other PAX bear crawl up pear tree hill.

CoT.

With the continued grow of our region we are launching our 3rd AO on Tuesday mornings at 0515-0600 at Robert Morris Park. Look forward to see you all out there!

Peace,

Ryder

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Quince de Mayo

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20180515
Q Sharkbait
Pax Priorities, 29 & FNG Dr. Crawfish
Warm Up
Imperial Walkers 20
Hill Billie Rockets 20
Sun Gods 10
Abe Vigoda 20
CooperHead Squat 20
Inch Worms
Makhtar N’Diayes / Walking Plank
The Thang
Mosey High Knees and Butt Kickers around the Soccer Field.
AMRAP 10 minutes
Swing Rows 5, Carolina DryDocks 5, Levitation Squats 5 each Leg
Mosey Back to the flags
Deconstructed Burpee 10 to 1
Flutter Kicks IC 10
Gas Pumps IC 10
Flutters IC 20
Superman 10
“And be kind to one another, tenderhearted, forgiving one another, even as God in Christ forgave you.” Ephesians 4:32

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All Warmed Up

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20180423
Q Sharkbait
Pax Priorities & 29.
WarmUp
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Up Straddle Hop One Leg 20
Annie Plank 10
Doggie Paddle IC 10
3 rounds
Pulse Rows IC 10
Supermans IC 10
The Thang
21’s
Underdog’s / Dips
Noodling for Catfish
Sumo Squat IC
Marcus Aurelius
It is essential to for you to remember that the attention you give to any action should be in due proportion to its worth, for then you won’t tire and give up, if you aren’t busying yourself with lesser things beyond what should be allowed… Since the vast majority of our words and actions are unnecessary, corralling them will create an abundance of leisure and tranquility. As a result, we shouldn’t forget at each moment to ask, is this one of the unnecessary things?

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Mini Wolverine!

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Q-Bloomer

AO-KNIGHT

When-5/10/2018

PAX:  Iverson, Ryder, Stardust, Bloomer

A beautiful balmy 58* morning to be back in the ruck saddle with our F3 brothers! 4 tenacious PAX pulled themselves from the grips of the fartsack and posted for some Good Livin’!

Warm up:

.25 mike Ruck (get the blood flowing)

10 Sungod
10 Chinook
5 Mercans
10 Fatmans
10 Don Quixote

The Thang: Mini-Wolverine

2 Rounds
20 Mercans
40 Squats
20 Sit-ups
40 OH Press
40 Flutterkicks
1:00 FLR
1:00 OH Hold
1:00 Wall Sit Ruck held on chest

Warm down:

Recon Indian Run back to parking lot

Way to be out there and to push through the tiredness and pain gentleman!

Ryder Out!

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Cinco De Blimpo

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20180505
Q:  Sharkbait
Pax:  Beach, Brau Haha, Sawdust & Powder
Warm Up
Imperial Walkers 25
Hill Billie Rockets 20
Abe Vigoda Slow 20
CooperHead Squat 20
Merkin Wide 10
Happy Jacks
Inch Worms
The Thang
Mountain climbers IC 10 x3
Carolina DryDocks 10 x3
Hindenburg Blimps
Burpees, Lunges, Imperial Walkers, Merkins & Plank Jacks.

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. Helen Keller
It does not matter how slowly you go as long as you do not stop. Confucius
If you can dream it, you can do it. Walt Disney
It always seems impossible until it’s done. Nelson Mandela

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Sumo Black Jack

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20180501
Q Sharkbait
Pax Beach, Priorities & 29.
Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Merkin Close 10
Sumo Jump Squat 10
Rocking Plank IC 10
The Thang
Black Jack Dips / Step Ups
Reverse Snow Angle 25
Pike Push-ups 10
Moraccan Nite Clubs 25
LBC IC 20

Joshua 1:9 Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.”

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Kraken Brau

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04282018
Q Sharkbait
Pax Priorities w/ Lincoln for warmup, Croc, Sawdust & FNG Brau Haha.
Warm Up
Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
SSH 20
The Thang
Kraken Burpee 10
Iron Mike’s 10
Suicide Ladder Bear Crawl Hand release Burpees 5 -25
Bodies Hit the Floor
Pole Dance IC 10 – Half Lap – Dips IC 10- Half Lap 3 rounds
Jingle Balls 10
LBC’s IC 20
“Patience is waiting. Not passively waiting. That is laziness. But to keep going when the going is hard and slow – that is patience.” ~ Unknown
“He that can have patience can have what he will.” ~ Benjamin Franklin

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