Tag: Wolverine

The Hill

51’s

Disclaimer

Warm-o-rama

SSH-26 IC, Weed Pickers- 26ish IC, Mountain Climbers – 26ish IC

Mosey

Indian Bear Crawl

Indian Crab walk

Thang – Diamond Birthday – Crowd Pleaser Pyramid to 5+1 extra Merkin at the end, run to stairs and back 51 Imperial Squat Walkers run to stairs and back, 51 Merkins run to stairs and back, 51 Big Boy sit-ups run to stairs and back, 51 Carolina Dry-docks. Run Stairs if you’re motivated. If you stop you run

Mosey Back

Mary

Recover,Recover.

COT

There was some good mumble chatter about it always looks better on paper, Q agrees but everyone would do it if its easy!!

Thanks for everyone for coming out for my birthday celebration!

The Hill

The G.O.A.T.

Tuesday, April 23rd

15 PAX posted for a 62 degrees and clear morning.

Warm Up

Toe Touches

Arm Stretches

Merkins OYO w/ calf stretch

Side straddle hop

Mosey

The THANG

Figure 8 stairs w/ rock

Step Ups 

Rock Shoulder Press 

Rock Curls 

Defensive stance mirror

Rebound Rocks

Partner Up

Jump shot block squats

3 Suicides & 50 Burpees (combined) 

Push yourself lay ups

Bull Crawl up to benches by cafe

Mary

23 Pickle Pounders

Captain Thor a.k.a. Michael Jordan (1 Big Boy 4 American Hammer) 10:40

Yoga (Corpse)

Moleskin

Beautiful morning for the day after national earth day. Always a joy to lead with this group. Keep up the good work men.

The Hill

Flip to Motivator

Disclaimer

You are solely responsible for your well being

Modify your workout as needed

STRETCH

THANG

  • Mercan Motivator- 4 layers from 5 (top half, bottom half, full, release)
  • Triceps Mercans- 10 L/R
  • Ab Scissors
  • Bicep Mercans- 10 L/R
  • Heavy Slams- x30
  • Vertical Delt Raises- 3 positions x20
  • Isolated Bicep Curls x20 R/L
  • Overhead Tricep Press x20 R/L
  • Bicep Traditional curl to shoulder press x20 L/R
  • Bicep Reverse Grip to Shoulder Press x20 L/R
  • Oblique Scissors x20
  • Isolated Bicep Curls x20 R/L
  • Kick the Sky x 40

 

 

The Hill

Pain Circle

Tuesday, April 9th

17 PAX posted for a beautiful 50 degrees leg workout.

Disclaimer

Warm Up:

Swing legs

Slow Squats

Runners position to stretch calves

Motivator from 10

Mosey to basketball court

The Thang: Pacle (Pain Circle)

Snake the stairs

Climate change: Al Gore Jump Bomb

Howling Monkeys 2x 🙂 

Jump squats

Indian Lunge

Suzanne Somers

Mary: 

Heel touches

American hammer

LBC

Low Dolly 

Gas Pump 

Moleskin: 

If you like leg workouts today was the day for you. It was a beautiful morning to spend with y’all workin the lower body. Always good to get out and destroy the part of the body we all try to avoid in workouts. TClaps to IM for making the trip down from Blackcat. Love the mumble chatter at the beginning at the workout but for some reason it stopped pretty soon after we circled up. Great morning men. Don’t sit down too much today.  Welcome FNG Groupie.  

The Hill

KneehighVQ

15 PAX reporting for 12-year old Kneehigh’s first Q. Part of New Q March.

#Flash #Nomad #Maize #PVC #Cornwallis #Brickyard #Khaki #Zamboni #Logger #Wolverine #Beefsteak #BettyCrocker #DC #Marshall #Kneehigh

Weather: Rainy and Wet and Cold

Warm-o-Rama:

  • Motivators from 5
  • Down on the wet for some American Hammers

Thang:

  • Mosey to Circle by the Bridge
  • Cards: Diamonds = ‘Mericans, Spades = Mountain Climbers, Hearts = jump squats, Clubs = Side Straddle Hops
  • Two rounds around the circle, cards got soaked, thrown in the trash bin
  • ‘Round the circle again, partial motivator each stop.

Mary

  • ABC’s
  • Morning/Evening
  • Flutter Kicks
  • Betty Crocker, Guest PAX from Savannah, GA: Boat and Canoe

COT

 

The Hill

Four Leaf Clover (clearance priced)

26 degrees, no wind

17 PAX: Marshall, Wolverine, Zamboni, Motorboat, State, Flash, Cornwallis, Kneehigh, Brickyard, Tulip, Logger, Khaki, PVC, Maize, Headlock, Swayze, Nomad

Warmup: Motivator x 15

Mosey to lower parking lot

Bear craw about 5 spaces, crab walk about 5 spaces, repeat to end of lot. Repeat back the other direction to middle of lot

Thang

Merkins x 25 – run to corner light post

Squats x 25 – run to corner light post

Burpees x 25 – run to corner light post

In-place lunges (each leg = 1) x 25 – run to corner light post

Repeat above x 4

Mosey to COT, recover/recover

Moleskin:

Appreciate the opportunity to Q this morning. Weather was perfect and it was awesome to see the early morning moon while running up the hill at the end of the workout. Privileged to be connected to such a strong group of men. Thanks for the accountability! Mumble chatter was mostly concerns about the number of motivators picked for the warmup (“looks good on paper” – so true) and general conversation to help get through.

Four Leaf Clover (clearance priced)

The Hill

Pi Day

Weather: 55 degrees with some wind

PAX:

  1. State
  2. Brickyard
  3. Beefsteak
  4. Khaki
  5. Tulip
  6. PVC
  7. Cosmo
  8. Cornwallis
  9. Marshall
  10. Kneehigh
  11. Wolverine
  12. DC
  13. Maize
  14. Zamboni
  15. Bay Watch
  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

  • Dirty Hookup
  • Imperial Squat Walkers
  • Lateral Ventral Raises in Plank
  • Lunge w/ Knee up

Rock Push – Similar to bear crawl but your hands stay on your rock as you push it across the parking lot. When you get to the other side hold Al Gore. When all PAX arrive 10 squats IC. Repeat back to our starting position.

Animal Planet  – 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

Tunnel of Love – Modified where we held an incline plank on a low wall by the fishbowl. PAX bear-crawled under those in plank. When you got to the stairs you crab-walked then back to bear crawl and into incline plank. Repeat back the otherway with a lunge infront of the stairs.

BJ Star Jump Burpees – Across the parking lot you broadjump, Burpee w/ a star jump at the end.

Mary – we sprinted to lines of the parking lot and got on our 6.

  • LBC
  • Sprint
  • American Hammer
  • Sprint
  • Flutter Kicks
  • Sprint
  • Heal Touches
  • Sprint
  • Low Dolly
  • Sprint
  • Morning/Night

Mosey back to the shovel flag.

Recover Recover

Moleskin: The rain mostly held off but the ground was soaked. It didn’t slow us down. Q warned the men up front that there were some items from the Lovefest that we didn’t get to do and they were going to make an appearance here.

Attitudes were mostly positive. Apparently Cornwallis didn’t like the rock push, he broke his in half. Knee high attempted throwing his rock, possibly to break it, he was no Cornwallis.

Lots of mumble chatter around the tunnel of love. Some crop dusting possibly happened, no one owned up.

It was a pleasure! Thank you men.

The Hill

Over The Hill

0527 After a few hot laps around the parking lot to lay out the plan your humble communicator posted the shovel flag and began to enjoy the 11 degree wind chill.

Warm up

SSH 20 IC

Toy Soldiers 25 IC

Kick w/twist IC 10 each side

Weed pickers 10 IC

“do it behind you”

Kick w/Trist 15 IC

On the ground for Hip drop stretch OYO

The Thang

Catch me if you can to SW corner of parking lot

Mosey to back of the beach for some stairs

To BB Court for shuttle run with 1 ct bigboy situp at each line just to be difficult

Mosey to the metal building and pick up a nice sized boulder along the way for some wall sits with pass the Boulder. The Q appreciated the Pax adding their own flare on the third trip down and back they decided to do a curl and overhead press with the boulder before passing it on nice touch gentleman.

Drop the boulder off as we Mosey back to the corner of the main parking lot for a little Route 66 choose your own exercise.

Mosey to the fishbowl

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Mosey “Over the Hill”

Slolom through the handicap parking signs “don’t hit your head on the signs”

Down the 3 flights of stairs …….

So that we can bear crawl up …..

And bear crawl back down.

Catch me if you can down and back.

Back up to top of stairs and plank for the 6.

Mosey back , slolom through handycap signs back to home base .

Find a curb and… you guessed it

Step ups OYO 10 each foot

Rocky Balboa 20 ic

Step downs OYO 10 each foot

Perfect timing for….

6 Minutes of Mary

Mary

Each Pax gets a chance to pick their pain :

Cornwallis- dying cockroach 10 IC

State- Rosalita 10 IC

Khaki- Flutter kick 10 IC

Headlock- bicycle/Freddy Mercury 10 IC

Logger -?

DC-dying cockroach

Sorry guys, thats where I lost it…..

Maybe you can tell me what you picked

Brickyard alphabet

Moleskin

10 men refused to let 11 degrees and a Respect Q keep them in the fartsack

The Hill

A bit of Popcorn…again

Weather: 45 Degrees and cloudy – you don’t get a better morning in December.

PAX:

  1. State
  2. Cosmo
  3. Headlock
  4. Wolverine
  5. Cornwallis
  6. Logger

Disclaimer:

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

Warmup:

  • 20 SSH
  • 10 Kick w/twist
  • 10 Windmills
  • 20 Seal Jacks
  • 10 Week Pickers

Thang:

Mosey to Pole Barn

  • Wall sit w/ Overhead Clap
  • Wall Sit w/ Moracann Night Club

Short Mosey to other side of barn

  • 10 – Dirty Hook Up
  • 10 – Jack Webbs
  • 8 Count – Body Builder

Mosey to the stone pile choosing one to screw your neighbor with

  • 10 – Thrusters
  • 10 – Skull Crushers
  • 10 – Curls
  • 10 – Rock Twists
  • 10 – Rock Twists opposite direction

Mosey to the Circle

  • 16 – Spider Man lunges w/ Reach
  • 10 – Toe Touch, Squat, Reach, Reach

Mosey to Parking Lot

  • 20 Dips

Mosey to Fishbowl

  • 10 – Pull Ups
  • 10 – Chin Ups
  • Ball Crushers
  • 10 – Australian Pull ups

Mosey to parking lot lamp posts

  • 4 – Sprinter Duals (one person in sprinters stance, one sitting and facing opposite direction. When the sitting person spins and sprints to other lamp, the sprinter stance person tries to beat them)

Mary

  • 20 – LBC
  • 20 – Heal Touches
  • 20 – Flutter Kicks
  • 10 – High Dolly
  • 10 – Low Dolly

Recover Recover

Moleskin: Mumble chatter around the low attendance for perfect weather. Today was not the day to miss – a sweat was earned by all. Cornwallis and Logger teamed up to Q. Cosmo’s M references Christmas Vacation in order to deal with Cosmo. When Logger described the Sprinters Dual, the look of disgust and disappointment on Cosmo’s face was evident.

It was a pleasure, thank you men!

The Hill

Popcorn Q

We’re not professionals….no one is responsible for you, except you…modify if/when needed.
Warm up – Logger
20 – SSH
10 – Twist and Kick
10 – Windmills
20 – Seal Jacks
10 – Weed Pickers
The Thang #1 – Brickyard
Mosey to front steps and down the steps
Bear Crawl up and down the steps
Crab Cakes X60
The Thang #2 – Cornwallis
Dora – Pair up run and exercise
100 Merkins
200 Air Squats
300 Flutter Kicks
The Thang #3 – Cosmo’s 12 Days of Christmas
SING the song with the Pax choosing their exercise for each number through 12.
Day 1 – Al Gore (in a a pear tree)
Day 2 – Front Lunge (Khaki – Start of the leg burn)
Day 3 – Burpees (State – Turned out to a lot burpees, huh?)
Day 4 – Side Lunges (DC – Burning legs at this point)
Day 5 – Squats (Headlock – Legs really burning at this point)
Day 6 – SSH (Logger – Needed this)
Day 7 – Monkey Humpers (Cornwallis – Not sure about you and Knee High at this point)
Day 8 – Merkins (Wolverine – Ugh)
Day 9 – Air Jump Rope (Marshall – Thanks)
Day 10 – Crab Cakes (Brickyard – Of course)
Day 11 – Pickle Pounders (Knee High – Too Funny)
Day 12 – LBC (Cosmo – Seemed like a good idea)
Mosey to Cars (grass by cars)
Mary – Logger
Circle up
C-Sit with the BB pass across circle x2
WW1 Sit ups with BB Pass across circle x2
C-Sit Flutter Kicks around the circle x4
COT
Moleskin
29 F is and Clear….NO WIND!!!
11 Pax gathered for a Popcorn Q first thought to be Logger, Cornwallis and Cosmo…but when there was some hesitation a first, Brickyard (big surprise) jumped in….so we all got to bear crawl and crab cakes.  Mumble chatter was a bit week…so we did 50 reps (for some reason).  Corwallis led us through a Dora and we learned that some really liked to run to the wrong light, but finished well.  Everyone seemed to enjoy the 12 Days….there won’t be any F3 singing groups in the near future (we need Keytar I suppose).  Logger took us back to the cars and used his very creative BB technique for Mary.  By that time, PAX were tired of Popcorn and ready for COT.
Nice, fun work today men…consider it an honor to be a part of this group.
Always a privilege,
Cosmo (for Logger, Brickyard and Cornwallis)
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