WoR – Co-Q with Drumstick SSH x11 LBAC F/R x11 Chinook x11 Don Quixote x10 Reachers x10 High knees x10 WoR runs to the far fence and back, all together. Thang 1 (Drumstick) 7+4=11 of everything! Four cones set up at 10-yard intervals Murder bunny from first to second 11 squats Sprint to third cone […]
I needed to pick up a shirt from Tron, and I hadn’t been to Chop Shop in nearly a year. Might as well head over. What’s this? The Q is available? What better way to make sure I show up. Accountability! WoR SSH x15 LBAC x10 Big arm circles x10 Mountain climbers x15 Don Quixote […]
May the fourth… Yeah, whatever. Let’s do hard things. At 5:15, I called out the mission and core principles, then we carried coupons to the center field. Warm-o-rama LBAC F/R x10 Big arm circles F/R x10 Motivators from 9 Thang 1 Ten minute timer 1 squat thrust 2 blockees 3 curls Repeat adding a rep […]
Warm-o-rama Don Quixote x10 LBAC F/R x12 Big arm circles F/R x10 Overhead claps x10 Hillbillies x10 The thang Carry coupons to center of parking lot. Explain the exercise. Set of elevens. But, no movement between exercises. Once complete, you exit the parking circle from one side and run clockwise, cheering on the rest of […]
Note: No actual scissors were involved. WoR SSH x10 Mosey LBAC x10 F Monkey humpers x3 (a car passed us) LBAC x10 R Don Quixote x10 Thang 1 Line up for Indian run. Run about one mile to the side of the YMCA. Line leader has to carry a sledgehammer. In lieu of a […]
Intro I missed my Q on Thursday due to an adversarial stomach, but Roddy agreed to switch with me so I could redeem myself. Gave the PAX a choice of sandbag workout or Bodyweight, and the vote was overwhelmingly for sandbags. So out came eight sang bags and a pile of Cindys. Cooler this morning […]
WoR Arm circles small and large, forward and reverse x10 each 4 burpees OYO Reaches x10 Don Quixote x10 3 burpees OYO Wonder bra x10 Toy soldier x10 2 burpees OYO Run with karaoke and Bernie sanders 1 burpee OYO Thang 1 Partner up Partner 1 runs to the gazebo in the industrial complex, does […]
Time to get SWOLE! I’ve never done a full upper body focus Q, or Ben that havy with the coupon use, so thought I’d try something a bit different. Let’s see how to use a fixed weight through different lifts and repetition to push for hypertrophy – MOASLES! WoR SSH x10 LBAC x10 Reachers x10 […]
Blood moon, election day, and my birthday! How can I mix 45 into a 45 minute workout? Let’s see! WoR Motivators from 9 Merkins motivators from 9 (countdown from nine. Then a nine-count hold. Then 8,7,etc…) Thang 1 Colt 45 Heisenberg step ups – 45 Bolt 45 – with coupons. Thang 2 Five and Dime […]
WoR Arm circles F / R x10 small and large Don Quixote x10 El Chapos x10 Thang 1 Rifle carry to the field Cones in field Everyone starts in high plank on Cindy 1 Irkin Roll over 1 chest press. Keep rolling and adding one rep each time until you get to the far cone. […]