Sunny Saturday

20180601
Q Sharkbait
Pax Powder, Beach, Croc & Priorities
Warm Up
Steve Earl 10
Sun Gods 10
Abe Vigoda 20
Walking Plank
Dying Cockroach
The Thang
4×4’s
Perverted Route 66
Football field perimeter lung walk stop every 20 yards for increasing Carolina Drydocks.
Railroad Tracks the perimeter of the football field.
Alternate Russian Dips and Aussie Merkins for 3 rounds.
Burpee & Merkin girl set
Dollys and Gas Pumps 2 sets of 10 IC
Roxanne
Let us meet with bravery whatever may befall us. Let us never feel a shudder at the thought of being wounded or of being made a prisoner, or of poverty or persecution.
– Seneca

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Climate Change

Light Rain in Carmel.
20180526
Q Sharkbait
Pax Breu Haha & Priorities
Warm Up
Imperial Walkers 20
Hill Billie Rockets 20
Sun Gods 10
Abe Vigoda 20
CooperHead Squat 20
Makhtar N’Diayes / Walking Plank
Inch Worms to Track
The Thang
4 Rounds
Aussie Merkins 5
Carolina Dry Docks 5
Sumo Jump Squats 10
1 Lap Indian Run

SheHateMe
Gas Pumps 10 IC
LBC’s 10 IC
Thunderstruck

“The happiness of your life depends upon the quality of your thoughts.”
― Marcus Aurelius, Meditations

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Quince de Mayo

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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Sumo Black Jack

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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Beach Rhymes

27MAR18

Q Rhymes

Pax Beach

Deck of Cards Workout:
Hearts – Mountain Climbers
Diamonds – Squats
Clubs – Reverse Lunges
Spades – Spiderman Murkins
Jokers – 10 pullups/20 rows

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27MAR

27MAR18

Q Rhymes

Pax Sharkbait

100 reps done with 25 # plate:
Floor Presses
Bent Over Rows
Squats
Overhead Press
Good Mornings
Bicep Curls
Overhead Extension
Reverse Lunges
50 reps American Hammer

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Warm 41

20180303

Warm 41

Q Sharkbait

Pax Priorities, FNG PorkButt, SawDust

Warm Up

Imperial Walkers 25

Hill Billies 25

Abe Vigoda Slow 20

CooperHead Squat 20

Annie Plank 10

UpDowns-

The Thang

Prison Cell Merkin Burpees PCMB’s 15

Escalator

10 Squat Jumps, 20 burpees, 30 merkins, 40 squats, 50 lunge-walks. One Lap around End Zone and 50 Yard Line between Exercise’s.  Wait for 6 in Reverse Plank.

Merkin Ladder Run

From End Zone run 50 yard Line 20 merkin, Run Back 19 merkin etc.

Gas Pumps IC 10

Dollys IC 10

Sun gods IC 10

Ephesians 6:4

Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.

 

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Gloom Swing

20180227
Gloom Swing

Q Sharkbait
Pax Beach, Priorities
Warm Up

Imperial Walkers 25
Hill Billies 25
Abe Vigoda Slow 20
CooperHead Squat 20
Annie Plank 10
UpDowns-

The Thang
3 rounds
Mountain climbers IC 10
Groiners Plank to Feet outside of Hands x10
3 Rounds
Crab Humper Crab Position hips up and down cadence IC 10
Dying Coachroach IC 10
3 Rounds
Pulse Row IC 20
On belly hands at sides lift hands up
Supermans 3 count hold 20
Hey Watch Iss
10 Burpee, 10 Diamond Merkin, 10 90 degree squat jumps
One Calls 15 count wait in Back Plank
Ciabatta Routine Swing Rows
Ciabatta Routine Carolina Dry Docks
Rosalita IC 12
Dolly IC 12

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30 Degree’s

20180220

Q Sharkbait

Pax Priorities

Warm Up

Imperial Walkers 25

Rockette Hill Billies 25

Abe Vigoda Slow 20

CooperHead Squat 20

Annie Plank 10

UpDowns

Dutch Skate

 

The Thing

 

3 Rounds

Pulse Row’s

Supermans

 

Cheerleader

Lt Dans

Merkin Ladder

Back Plank

 

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Tardy BackBlast 20180213

20180213

Q SharkBait

Pax Mud Duck, Beach & Priorities

Imperial Walkers 25

Hill Billies 25

Abe Vigoda Slow 20

CooperHead Squat 20

Annie Plank 10

UpDowns- High Knees Call DROP Chest to dirt Bounce Back Up to High Knees Repeat

 

The Thing

Ciabatta Routine Hurpees

Broad Jump Burpees

Indian Bear Crawl

DirtyMacDeuce Dips / Step Ups / Gas Pumps

Wait in Al Gore

Arm Circles

 

 

 

 

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