Downrange Family Q

My brother Huggies from Louisville did this morning's Q: Disclaimer Mosey to lower parking lot  COP (circle of pain)30 SSH IC5 BOYOS20 Imperial walkers IC20 Toy soldiers ICRunners stretchesKendra Newman’s Mosey to the shuttle hill 11’s8 count body builders at bottomSquats at the top Mary while waiting on the 6 Mosey to grassy area for Jack…

6/25/2020 – Yoga/Gumby Workout at the Hill

Disclaimer Warm Up Vinyasas x3 Mosey around the grassy knoll The Thang Tibetan 5 Rites x12 each exercise Yoga Vinyasa Series Warrior 1 Warrior 2 Reverse Warrior Stretch Bottom to Top Gumby - Bottom to Top  Namaste Slowsy back to the cars COT Moleskin Q:  Cosmo PAX:  Nomad, Maize, Motorboat, BumbleBee, Optimus, Headlock, State, Snaphook, Wrigley, Teddy…

Pain Stations

17 PAX at the Hill. Q - Khaki Warm-Up Motivator (5) 10 Mountain Climbers 15 Weed pickers  The Thang PAIN Station 1 10x Burpees 20x Groiners 15x IC Merkins 20x IC Squats Mosey PAIN Station 2 10x IC Dips 15x IC Spider Man Merkins 15x IC Carolina Dry Dock Mosey PAIN Station 3 10x  Jump…

Fun with Music

Weather: 58, clear, calm, perfect Pax: Optimus, Logger, Khaki, State, Slowsy, Kitty, Brickyard, Headlock, Tiger King, Bumblebee, Faceoff, Teddy Bear, FNG Dave, Kindergarten Cop, Motorboat, Nomad (Q) Warmup: Motivator from 10 Thang: Moby: Flower“Bring Sally up” = stand“Bring Sally down” = hold squatThe Police: RoxanneStart in high plank“Roxanne” = 1 merican“Put on the red light”…

Poison Ivy

17 Pax posted on a beautiful 61 degree morning. Q: Snaphook Pax: Kindergarten Cop, Beefsteak, Chirp Chirp, Maize, Splatterski, Bumblebee, Motorboat, Optimus, Ladybird (downrange), Commodore, Pontoon, State, Wrigley, Headlock, Brickyard- AKA GroinStrain, & Logger Brickyard was anxious to get started on Q source so he arrived very, very early. Pax circled up and enjoyed a…

Beefsteak 500

Weather: 62 degrees, clear ski, slight breeze 21 PAX Posted the Hill:  Beefsteak, Optimus, Maize, Headlock, Cosmo, Chirp Chirp, Motorboat, FNG, Zamboni, Khaki, Nomad, Logger, Bumblebee, Splatterski, FNG (Max Griffin), State, FNG (Glen Johnson), Cheeseball, Teddyba, Faceoff, Pontoon-19, FNG (No Name Given) Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I…

Get better at pullups

Preblast: We will get stronger together Weather: upper 60s/low 70s with a slight misting to start the morning. Pax: Headlock, Optimus, Brickyard, Bumblebee, Maize, Nomad, Khaki, Pontoon19, Kindergarten Cop, Beefsteak, State, Logger, Motorboat-QIC Disclaimer 5 core principles given Warm up:Overhead clap x10 ICArm Circles x10 ICWeed Pickers x10 ICWindmills x10 IC Thang:Slow jog towards the…

Beefsteak Races

9 PAX posted the Hill:  Snaphook, Headlock, , Maize, Logger, Optimus, Pontoon19, Beefsteak, Wrigley, Bumblebee, Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH, Weedpickers, Sungods, Imperial Walkers, Circle Burp Thang:  Run to next light pole, 21 reps, run back 20 reps.  Each Pax picks…

Wet One

Weather:  Mid 50’s and raining 21 PAX posted the Hill:  Headlock, Kitty, Bumblebee, Kindergarten Cop, State, Chirp Chirp, Snaphook, Beater, Clancy, Zamboni, Optimus, Rockbaby, Snooki, Cosmo, Maize, PVC, Khaki, Nomad, Cornwallis, Logger, Beefsteak Disclaimer:  Not an expert, modify as needed.  F3, North View Church, and I are not responsible. Warm Up:  SSH, Sungods, Weed Pickers,…

TWoC 6- Heli Mission

3/7/2020 The Hill Q: Cornwallis Pax: Wooly Dutchman, Marshall, Quick, Khaki, Maize, PVC, Wrigley, Chirp Chirp, Splaturksi, Snooki, Bumblebee, Nomad, Teddy Bear, Knee-high, Headlock TL- Chirp Chirp ATL- Nomad Coupons: 50# weight, 40 # sandbag, 20# ruck plate, rope Front Leaning Rest while we waited on the TL to get his stuff together. Rucks overhead…

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