COUNT-OFF & NAME-O-RAMA:
PAX: Sally Oatmeal Special Sauce Teasip Coach K Abercrombie Zamp Oo-De-Lally Sweet Baby AlrightAlright PowPow
QIC: Pepper
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Hillbillies x 10
ISTs x 10
Daisy Pickers x 10
Chumbawumbaburpee
Burpee every “get knocked down”, SSH for the duration of the song
THA THANG:
Mosey to the Tennis Court
1/2 Iron Hulk
Odd numbers only to 9, 1:4 ratio Merkins to OH Press
Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.
Pax to the doubles line
Bear crawl across and back. 5 burpees at start, middle and far ends, 25 total.
Midline Suicide
Reverse lunge across and back. 10 monkey humpers at start, middle and far ends. 50 total.
Midline Suicide
crawl bear across and back. 10 merkins at start, middle and far ends, 50 total.
Midline Suicide
Ring of Fire
Elbow Planks with makhtar ndiaye’s for 1 minute.
On your six, 6 inches with flutter kicks for 1 minute.
Mosey to the bleachers.
Aiken Legs
20 jump squats, 20 monkey humpers, 20 claymakers. 2 sets.
Mosey back to the start
MARY:
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:
Iron Pax at Germany park tomorrow or Lake Highlands AO. Wednesday evening Q source at chikfila.
#DoubleTime Monday – Conquering the Hill
07/15 #backblast
COUNT-OFF & NAME-O-RAMA:
PAX: Sweet Baby, Draper, Sally, Ina, AlrightAlright, Coach K, Special Sauce, Icebox, Sex Panther, PowPow
QIC: Pepper
AO: Flagpole Hill
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
THA THANG:
Warmup run to the hill on the back side of the normal route. Run the hill 4x, 30x merkins at the bottom, 30x sweat angels at the top, OYO. Once everyone finished, run back to the start with a minute to spare.
MARY:
CIRCLE OF TRUST/BOM:
MOLESKIN:
Heard the peacocks asking where their fearless leader Gold Digger was this morning on our warmup run to the hill; we could feel their disappointment in our response. Complaints were heard about the number of reps, otherwise mumble chatter was low this morning. #tclaps again for Draper winning VQ week, who received his reward this morning.
ANNOUNCEMENTS:
Glencoe workout tomorrow with Coach will meet at Glencoe’s northwest corner. Q-Source Wednesday evening and Friday afternoon.
Friday Beatdown – Leg Day at Glencoe
#backblast
COUNT-OFF & NAME-O-RAMA:
PAX: Icebox PowPow Draper Eli
QIC: Pepper
AO: Glencoe Park
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSHs x 15
Hillbilly x10
Slow Squats x 10
Windmill x 10
Daisy Pickers x 10
THA THANG:
Mosey to Tennis Court
Wheel of Animal Walk
Down and back, Exercise at middle, far and middle sides
Frog Hop, Mickey Mouse Merkins x 15
Bear Crawl Merkin, Monkey Humpers x 30
Duck Walk, Nipplers x 30
Crawl Bear Merkin, Monkey Humpers x 30
Line of Fire between each set
6 inches, flutter kicks to 60
Ring of Fire
chilcutts, dancing chilcutt to 30
Iron Hulk
1 to 4 ratio of Merkins to Shoulder Press
Odd numbers only to factor of 9
Ring of Fire
6 inches, Rugby Situp to 30
Mosey to Soccer Field
Reverse Lt. Dan across the field
4:1 reverse lunges to squats
Burpee Dan (4:1 lunge to burpee) back
5 4x4s at middle, far and middle (burpee, merkin & mtn climber)
Mosey to back to start
MARY:
Sweat Angels x12
Freddy Mercuries x20
WW2 Situps x 10 OYO
CIRCLE OF TRUST/BOM:
MOLESKIN:
Lighter crowd today with some PAX headed to the Fort this morning. Early discussion focused on the NBA Finals, Raptors winning their first ‘ship, Klay Thompson’s injury. Icebox commented that it may not bode well for our beatdown this AM; YHC made sure to include the disclaimer. Icebox filled the group in on the new house and the moving process; Eli quietly dropped he placed 5th and ran a 5.30/mi pace at the Katy Trail 5k yesterday. Draper (i think) made a comment how 30 monkey humpers and bear crawls was not a good mix; all PAX agreed.
ANNOUNCEMENTS:
Happy Hour tonight at Ozonas, 1700.
4.23 Beatdown Backblast
DATE: 4.23.2019
COUNT-OFF & NAME-O-RAMA:
PAX: AlrightAlright, Aaarghhh, Ant Man, Special Sauce, F-150, Eli, Velcro (FNG), Coach K, Icebox, Oatmeal, Teasip
QIC: Pepper
AO: Glencoe park
F3 DISCLAIMER & WELCOME:
WARM-O-RAMA:
SSHs | x12 |
ISTs | x10 |
Hillbillies | x10 |
Daisy Pickers | x10 |
THA THANG:
Mosey to Tennis court | |
Chumbaburpee | |
Burpee Every “I get Down” | |
SSH rest of the time | |
Webbicide | |
Suicide, 2x Nipplers every line | |
Line of Fire | |
6-inches, flutter on PAXs turn, count off to 60 | |
Plank position, Jennifer Lopez, count to 30 | |
Bring Sally Up | |
Al Gore, down on down, up on up | |
Webbicide | |
Suicide, 2x T-merkin every line | |
Line of Fire | |
6-inches, Dolly on PAXs turn, count off to 60 | |
Plank position, mountain climber, count to 30 | |
Iron Hulk, modified | |
only even multiples. 30x merkins, 120x shoulder press | |
Webbicide | |
Suicide, 2x monkey humpers every line | |
Line of Fire | |
6-inches, rugby situp on PAXs turn, count off to 60 | |
Plank position, ski abs, count to 30 | |
Mosey to Soccer Field | |
Jacobs Ladder – 6:1 | |
Bonnie Blairs and monkey humpers |
MARY:
Achieved during the beatdown
CIRCLE OF TRUST/BOM:
MOLESKIN:
Eli with his first EH, roommate Velcro. The presence of the speaker had the PAX wondering if YHC was going to break out the OG music workout, but instead decided to work on the abs as pool season is coming quickly. Workout cut 3 minutes short in order to name Velcro before he had to cut out for work.
ANNOUNCEMENTS:
Backblast – 3/5
4 PAX, 1 out of towner, foolishly gathered in the 20 degree weather. Unsurprisingly, Alrights platform on Queen continued to be pushed. Iron Hulks on a frozen tennis court is not suggested for future Qs. Not sure if Coach K said a word the first 40 minutes.
ANNOUNCEMENTS: