Valentines Day Love Fest

Weather: 35 degrees light wind

PAX:

  1. State
  2. Nomad
  3. Headlock
  4. Brickyard
  5. Beefsteak
  6. Khaki
  7. Tulip
  8. PVC
  9. Cosmo
  10. Cornwallis
  11. DC
  12. Maize
  13. Flash
  14. Zamboni
  15. Pink Panther
  16. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

Warm Up

  • 20 – SSH
  • 10 – Kick w/twist
  • 10 – Windmill
  • 20 – Seal Jacks
  • 10 – Weedpickers

Thang

Animal Planet Mating Ritual – starting on one side of the parking lot Q called out changes as we cycled through 6 variations:

  • Bear crawl Kick
  • Squat Pops
  • Bear Crawl
  • Lunce w/knee up
  • Kangaroo
  • Mountain Climbers

Bump ‘n Grind – Hold plank and sway then drop left or right hip to ground on Q’s call.

Just the TIP – partner exercise – person 1 runs stairs doing 5 laps while other person gets as many of the exercise done as they can in that time. 100 of each exercise needed to be completed.

  • T Merican
  • Imperial Squat Walkers
  • Plank Jacks

Big Sexy

  • 20 – Pickle Pounders
  • 20 – Monkey Humpers
  • 20 – Crab Humpers

Balls to the wall – start off near level in plank potion w/ feet on the wall then walk up the wall to mid level where we did 10 Pickle Pounders, then moved to highest level.

20 – Dirty Hook Up

Kama Sutra

  • Walk out w/reach
  • Half Kneeling Rotation
  • Lunge w/ Overhead Reach

Recover Recover

Moleskin:

Today was about preparing for this evening. We went through a few intense exercises to make sure we were all ready to take care of our significant others tonight. Lots of suggestive mumblechatter that I shouldn’t probably put in here. Most notably we learned that Khaki is very confident between the sheets – perhaps this is over-confidence.

The intensity today was high, Q had a lot planned and didn’t get through all of it. Tried to fit in as much as I could. I had a modified Tunnel of Love that will be making its debut soon.

It was a pleasure! The energy level this morning still has me pumped – thank you men.

Rock, Paper, Scissors, Q

rock_paper_scissors__2x

49 degrees, wet

14 PAX: Cornwallis, Brickyard, Cosmo, Marshall, Kneehigh, Headlock, Beefsteak, Tulip, Flash, Zamboni, Logger, Khaki, Maize, Nomad

Zamboni suggested the night before that we Rock Paper Scissors to decide who Q’s. I won.

Disclaimer

 

Warm O Rama:

Invisible Jump Ropes x20

Jump Squats x20

Motivator from 5

 

Mosey to the Bridge

Title Boxing:

Right Left Jabs x30

Jab crosses x30

Jab cross hooks x30

Jab cross hook uppercuts x30

Jab cross hook kick x30

Repeat from the left side

Speedbags

 

Mosey back for Mary

LBCs x40

Morning Evening x 20

Kneehigh’s Neckrollers (AKA The Exorcist)

 

Prayer Requests

COT

 

Monday Ruckday 2-11-19

Weather: 32 degrees a little snow, ice, and wet

PAX:

  1. Logger

Disclaimer not given, just remembered.

Thang: A slow walk around The Hill. Ground was icy with a few close calls. After 30 minutes I was tired of slipping and headed home.

IMG_6983.jpg

Recover Recover

Moleskin: A quiet walk by myself. Based on road conditions, that makes sense. I listened to a podcast and went for a stroll.

IMG_6983.jpg

BLIMS aka BLIMPS

2/7/2019

@The Hill

Q: DC

PAX: Zamboni, Khaki, KneeHigh, Tulip, Marshall, FNG aka Flash, Cornwallis, Logger, BeefSteak, Nomad, Headlock, Maize

Disclaimer

Stretch

Motivator from 10

Snake Run

Diamond Mercans x10
Seal Mercans x10
Mike Tyson x10
Grinder Mercans x10

4 CORNER BLIMS– burpees, lunges, imperial walkers, traditional sit-up x10 @ four corners

MARY

SkyPress x20
SkySquats x20
American Hammers x20
LBC x40

1/29/2019 Keeping warm on the inside…..

We’re not pros, nor responsible (me, F3, Northview)…pace yourself, modify as needed.

Warm up

SSH Combos x 20 IC

High Knees x 20 IC

Seal Jacks x 20 IC

Speed Squats x20 IC

Rinse and Repeat

Al Gore/Global Warming x2 both directions

Mosey to the ‘Patio’

The Thang

Merkins x10 IC

Planck Balance Series (Lift arms/legs, low plank)

Leg Lifts 3 position x 2

Reach for your heels

Leg Blasters Count down from 10 (10 count in between)

Yoga Series (Warrior 1 and 2 with reach)

Yoga Balance (present pose to table)

Stretch

Mosey back to the cars

Name o’rama

COT

Moleskin

12ish windy with snow; -5 with wind chill

PAX:  Maize, Cornwallis, Logger, Beefsteak, Headlock, DC, Cinnamon (FNG), Nomad (FNG), Cosmo (Q)

11 PAX ventured out on a cold, blustery morning to get better!!!  After a quick work for YHC on the importance of ‘owning your stuff to improve’ the warm up from the inside started.  Mumblechatter was good through the warm up and the mosey to the patio (new-found location with a windbreak…not sure why we didn’t see it before) was with the wind so not bad.  The warm up continued with balance, burners and Yoga/gumby with the usual groaning that makes this Q smile every time.  Mosey to the cars was great until we turned the corner facing heading west and realized how strong the wind/snow mix really was…ugh.

AWESOME to have two new FNGs….keep giving it away men!!!

Always a privilege,

Cosmo

Monday Ruck Day 1-28-19

Weather: 15 degrees and some wind

PAX:

  1. Maize
  2. Logger

Disclaimer:

  • We’re not professionals.
  • We don’t know your fitness level.
  • F3/North View Church isn’t liable.
  • Dangerous ground.
  • Modify.

We did 2 laps around the The Hill with a bonus detour by the sledding hill to get some extra time in and walk up the steep hill.

img_6945

Recover Recover

Moleskin: Dress was a bit difficult because of the wind, I was a bit on the light side, Maize was a bit heavy. A fun conversation and a great time spent with Maize.

It was a pleasure!