Tag: Dozer

Q on 9/11

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12 strong 💪 today. Weather was perfect. DPR even commented on the run how awesome it was to be running in the mist. We are truly fortunate to have our AO where we do. We also welcomed FNGs Puck and Noble.

Disclaimer given

Warm Up
Hill Billies IC
Mt. Man Poopers IC
Jump Rope

The Thang
Run Track 1 lap
Bear Crawl 456 yards: 456 yards = 1368ft which was the height of tower 1 of the World Trade Center.
Run Track 1 lap
Circle up:
Last man IC activities: Gas Pumps, LBC, Freddy Mercury, Planks, etc.

Name and Count-o-rama

Moment of silence for the victims of 9/11 and the service personal who past in the line of duty.

YHC wanted to do something to mark the 20th anniversary of the attacks. The 456 yards bear crawl did just that. I think it will be repeated going forward.

YHC should have told stories of the people he knew lost on 9/11 but YHC feels like he honors them by remembering them in his memories.

YHC and Q Cleveland Rocks

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Shelter-in-Pain

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06 May 2020

Q Flea          

—-Warm – Up—-
Imperial Walkers – 20 IC
Hill Billie’s – 20 IC
Cooper Head Squat – 20 IC
Abe Vigoda – 20 IC
Cherry Pickers – 20 IC

—-The Thang—-
So for this one, you’ll need an interval timer. You can either use your own or click the link (already built).
http://www.intervaltimer.com/timers/9141353-f3-6-may-20204 sets — 10 exercises [1 min] (50 sec/exercise, 10 sec rest)
               -> 45 sec rest between sets
Total Duration 41:35

Side Straddle Hops 
Burpees 
Merkins 
Side Plank 
Side Plank – Other Side 
Mountain Climbers 
High Knees 
LBC’s
Air Squats 
Jump Lunges

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To Mr. Falconeer, with love, sally

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13 made it out to Carmel High this morning! We did some last man sprints… and wow! the sprint to get to the front was loooong with this many pax!

Disclaimer given.

Warm up: 10 Burpees, 9 SSHs 4 count, 8 LBCs 4 count, 7 IWs 4 count, 6 Merkins 4 count, 5 Sun gods 4 count, 4 Flutter kicks 4 count, 3 Copperhead squats 4 count, 2 Monkey Humpers 4 count, and… 10 Burpees (Got this one from a Priorities back blast a while ago. My execution was weak, room to improve!)

The Thang:

On to the track. Run 1/2 lap. First 50% of the PAX to reach 1/2 lap do 20 burpees …. and the rest to 5 burpees. Repeat for 4 full laps
PAX “20 burpees?”
YHC “yes – potential to do 80”
PAX, who are better at math than I am ” that’s 160 burpees”
YHC “Oh yeah, you are right… exercise!”
…a few PAX may have done 160!

50 seconds of beat down: LBCs amrap for 50 seconds, rest.

Pax choice of leg lifts or flutter kicks for 50 seconds amrap, rest.

Gas pumps amrap for 50 seconds, rest.

Heal touches amrap for 50 seconds, rest.

Elbow plank dips amrap for 50 seconds, rest.

“Hay Ya!” song Tabata… 8 sessions of squats. On the break hold low squat.

Sally is back! “Bring Sally Up” Hold plank, the hold low merkin depending on what the song says. Modify with squats which many of the pax went to eventually.

Finish it off with 1/2 laps again. First 50% of pax to 20 groiners while balance of pax do 5 groiners.

Count-a-rama, Name-a-rama (Welcome FNG Buffet), BOM

At coffee we got to chat with a falconeer! Prior to reaching out to Mr. Falconeer the PAX said that a flaconeer is one of the few jobs remaining from Mid-Evil times… it was funny as when we were chatting with Mr. Falconeer he said the same thing! To my disappointment no body tried to EH the falconeer. (Mr. Falconeer requested we not show his face as he did not want the pigeons to recognize him.)

YHC and Q = Cleveland Rocks

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A Veteran’s Day Military Beatdown

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11 Nov 2019

Q : Flea

DISCLAIMER: Given

Warmup:

4 PAX showed up today for a VERY foggy beatdown.

Weed Pickers – 20 IC
SSH – 50 IC
Hill Billies – 20 IC
Morrocan Night clubs – 25 IC

MODIFIED 21 GUNS

Exercises below were performed AMRAP for time. We ended up getting through it about 4X. PAX could complete the exercises in any order of their choice., but there were 5 exercises, representing the 5 branches of the military.

1 Lap around the field
21 Merkins
21 Step-Ups (each leg)
21 Burpees
21 WWII Sit-ups
21 Squats

After the first set was complete and we started the 2nd set. I asked all PAX to think of a Veteran in your life and how they’ve impacted the man you’ve become. During the 3rd set, PAX were asked to think of the days a veteran had impacted their own faith journey, whatever their beliefs may be. Finally, during the last set, PAX were asked to think about a time they pushed themselves further than they thought possible because of a veteran.

Ended with Number-O-Rama, Name-O-Rama, COT, followed by Coffeteria.

Moleskin

A couple of events coming up. Expect an e-mail soon and think about a holiday Q if you can!

Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

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