Tag: Free Style

Post Vacation Beatdown

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20190701
Q: Flea

DISCLAIMER: Given

Warmup: 
Sun Gods – 10 IC 
Daisy Pickers – 20 IC
4 count Calf Raises -20 IC
SSH – 20 IC

THE THANG
Today’s workout was based upon a circuit I found online last night

FIRST WORKOUT
START THE CLOCK
10 Shoulder Taps – each side
SSH to the one minute mark

10 In-Place Inch Worms
SSH to the two-minute mark

10 Single-Leg Deadlifts – each side
SSH to the three-minute mark

10 Jumping Lunges- each side
REPEAT FOR A TOTAL OF 5X

SECOND WORKOUT
80 SSH
70 LBCs
60sec Low Plank (Together)
50 Reverse Pank Dips
40 American Hammers (each side)
30 Walking Lunges
20 Merkins
10 Burpees

Finish with 26 Imperial Walkers, 20 Hillbillies, 20 Overhead/Front Claps, Plank to end of time.

Ended with Number-O-Rama, Name-O-Rama, COT

MOLESKIN
Tough Mudder
Some Sort of 2nd F to come
QuickSilver planning eventually

LEXICON: Word of the day- 
KNOCKER UPPER – A brother who takes the responsibility of waking up his fellow pax in time to post. This practice was a legitimate profession before alarm clocks were reliable.

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Some of the OG has moved on, long live the OG

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15 pax made it out to Carmel High today including 3 FNGs.

Warm up:

Armies, High Claps, Moroccan Night Clubs, Imperial Walkers, Copper Head Squats, SSH all IC. Follow me… run a lap…. wall lean…

The thang:

Hand stand nuggets to the wall until you can’t take it any more than more wall lean.

Run to steps, Side walk plank to other side, then crab walk back.

Follow me…. circle up.

IC do little baby crunches IC. Once you can’t do any more you run a lap… first person around lap calls recover UNLESS just two more pax doing LBCs in which case its a show down to see who lasts the longest.

Repeat for Plank Jacks

Repeat for Merkins

Repeat for American Hammers

Recover

Line up on goal line and partner up. One person planks while other bear crawls to 20 and planks while other person bear crawls to 20 to meet partner. Then first person crab walks another 20 while partner planks… etc. to other end zone.

Shout out to the OG… contest to run backwards 100 yards. Winner (it was FNG Geronimo) gets a prize.

Circle up at center field… Chumbawamba to my very old iPhone which no one could hear.

Run 2 laps – last man sprints.

Count-o-rama

Name-o-rama

Sharkbait Respect:

https://f3-sf-peninsula.slack.com/files/UHZ3LJ621/FK8RZLVQA/file_from_ios.mov

Words of wisdom: People will forget what you said, people will forget what you did, but people will never forget how you made them feel. (Maya Angelou)

Huddle up (BOM)… We miss you OG,and others that aren’t with us any longer and thanks to the OG still around.

Welcome FNGs Denim, Jorts, and Geronimo

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10-4 BLIMPS

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20190610

Q; Sharkbait

Pax; Croc, Cleveland Rocks, Beach, Great Clips, Freestyle, Mad Max, Priorities, DR Brother-at-Law & Flea

WarmUp

SSH 30

IW 20

Copperhead Squats 20

SSH 20

Merkin 20

The Thang
Hindenburg Blimp.

COT

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100 Yards The Hard Way

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VQ: Great Clips

Disclaimer: Given

Warm O Rama:
Moroccan Night Clubs
Imperial Walkers
Copperhead Squats
Abe Vigodas
Windmills

The Thang

Hello Dollys

Mosey one lap slow
Meet back in at the end zone

100 yards the hard way.

Start on the goal lines. Sprint to the 10 yard line and do 10 x merkins, sprint back to the goal. Everyone waits to start the next portion. Sprint to the 20 yard line and do 10 x flutter kicks, sprint back to the goal. Continue this to the other goal.

What goes up must come back….. 100 yards the hardway … in reverse. Sprint to the 100 yard line, 10 x merkins, sprint back. Sprint to the 90 yard line and do 10 x flutter kicks, sprint back. Continue this until you are home free.

Indian Run x 3 laps

Dealers choice

Words of wisdom:

The pain you feel today will be the strength you feel tomorrow.

Count-O-Rama, Name-O-Rama, COT

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Gymnastics Prep

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16 made it out to Carmel High this morning in the gloom… well, not so gloomy… it was actually beautiful!

Q: Cleveland Rocks

DISCLAIMER: Given

Warmup:

Armies IC, more Armies IC, MNC IC, Overhead Circles IC Abe Vigodas IC, Hill Billies IC, Imperial Walkers IC, SSH IC, Merkins IC, LBC IC, Dying Cockroach IC,

The Thang:

Run 1 lap (Fast)

Hopping.. Left/Right IC, Front Back IC, Chubby Checker IC

Run 1 lap (Fast)

Mosey to wall. 1 minute handstand on wall, break, repeat.

Tubthumping (EP version?)

Bernie Sanders up hill, 1 Merkin, 1 Copper Head, run down, repeat +1 each for 10 minutes.

2 laps last man sprints

Line up on 50, 10 yard bear crawl, 5 merkins, 10 yard crab walk, 5 burpees… repeat until endzone.

Option: Repeat above back to 50 or do Bring Sally Up at 50.

Number-O-Rama

Name-O-Rama

Words of wisdom: None

COT: Thanks @priorities

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Unleash the Hills of Hell

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20190427
Q: Flea

DISCLAIMER: Given

Warmup: 
Cherry Pickers -20 IC
Sun gods -10 IC- kinda
Abe Vigodas – 20 IC
Copperhead Squats 4count – 15 IC
Capri lap

THE THANG

Quadrophilia
-From EXICON: Find a steep hill (Hill of pain). Set a timer, i.e. 4 minutes. Run forward down the hill and run backwards up the hill repeat until the timer runs out.

Triple Nickel (5 burpees at the bottom/ 5 lunges-each leg at the top)
– From EXICON: Find a hill. Start at the bottom, run to the top and complete 5xcalled exercise, run to the bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). Can easily be done on a flat surface with launch point and target point.

Mosey to the auditorium steps

Up Steps –
Alternating Workouts on each step +5 dips +10calf raises per step
(i.e. step 1 – 5 dips, step 2 -10 calf raises, step 3- 10 dips, step 4 – 20 calf raises, etc.)

Down Steps –
Alternating Workouts on each step +5 derkins +10LBCs per step [ same as above)

Mosey to the football field
1 minute SSHs to end at 0750 instead of the usual 0800 due to Q commitments.

Wrapped up with announcements and Words of Wisdom by 0800. If you’re looking to Q and haven’t yet, we could definitely use help for days like today!

Ended with Number-O-Rama, Name-O-Rama, COT, Coffeeteria

MOLESKIN
Spartan Race is coming up! Don’t forget!
Several Second F events on the way! See e-mails!

Welcome “Dab”!

LEXICON: Word of the day-
ALWAYS BE HEADLOCKING – 
A Q’s determination to never miss an opportunity to transform a Sad Clown into an FNG. Abbr: ABH.

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