Brick by brick

September 30, 2017

Q: Tiny Bubbles

Warm up
20 SSH
20 Abe Vigoda
20 Mountain Climbers
20 Imperial Walkers
20 Hillbillies
20 Arm Rockers

Grab bricks mosey to far parking lot bricks overhead long way

15 Berkins
15 Iron Squats
15 Curls
15 Forearm Curls
15 Shoulder Presses
15 Iron Crosses
15 Lunges

The Thang

Brick Presidential Shuttle Run
Goal to 10
Goal to 20
Goal to 30
Goal to 40
Goal to 50

Partner Up
Burpee LBC Circuit 15 Sideline to Sideline
Run with bricks in between

Mosey w/ bricks to pavilion
15 Dips
15 Inclined Merkins
Pull Ups/ Arm Hangs

Mosey with bricks back to flag
Circle Up
Mary
Freddy Mercuries, Snow Angels, High Knees, WWI Sit Ups, Side Crunches, Inch Worms

Announcements
Count o Rama – 9
Name o Rama
COT

Remind us Father when we think back on this workout that these bricks represent our many opportunities to build our faith and our relationships with you and our brothers.

Testosterone Release

Saturday September 28th, 2017

Qic: Dial Up

10 PAX showed up

Shoulder stretch
Neck stretch
Touch your toes
Standing crunches
Yoga

Right Side
Warrior 1
Warrior 2
Plank
Cobra
Downward facing dog
Repeat for left side
Side straddle hops
Merkins
Jump squats
Plank jacks
Lunges
Ladders (plank walks)
Mosey to playground:
Burpees
Pull ups
Lunge walk to Pavilion
Negative leg raises for abs
Lunge jumps
Dips
Mosey to football field
Bear crawls
Run around field
Wheelbarrow
Run around field
Crabwalks
Run around field
Mosey back to parking lot:

PAX choice of exercises

Lead by Example

Saturday, September 16, 2017 QIC – Uptown Girl

YHC has an bum ankle; therefore is Q’ing 0.0 workout. Neon leading the regular boot camp Q.

Disclaimer: I am an unpaid volunteer and not a professional. You are here by your own choice and by choosing to participate you assume all risk. You are best able to determine your abilities and should modify the workout as needed to suit your own needs. Stay safe and be alert.

Warma-O-Rama

Arm Circles, Robots, Abe Vogoda, Grass Pickers, Monkey Humpers, Hill Billies. Followed by an rotational Q warm-up to finish. SSH, Alternating Shoulder Tap, Greatest Stretch Ever, Peter Parker, Swimmers, Heisman Lunges.

The THANG: 0.0

MOSEY – Two Pax carry 40lb salt bag doing trunk twists and overhead presses. Rest of PAX walk with high knees, lunges, high knees.

Ascending Curb Craw- 1 to 13
Burp Back Mountain – walk up hill backwards, walk forward. Partner Burpees. (5 rounds)
Hold Plank – 10 count – 3 position – 1 arm
Bleacher Dips – x 25
Army Crawl from sideline to midfield
Crab Walk from midfield to sideline
Step up Bleachers – IC – 10 count
Mosey to Shovel Flag with Sand Bags
Mary:

Joined the Bootcamp PAX for Plank Railroad. Circle Up for Toss the Ball Big Boy Sit-ups.

CoT:

Countarama – 11

Capone stepped up to take Site Q responsibility for Bee Hive and Uptown taking Site Q responsibility for Trojan. Flame taking on responsibility of launching F3 Wetsone Leadership training. Dail-up taking Q next Saturday. Tiny Bubbles taking Q the following Saturday. Flame taking Q the 3rd Saturday. Checkmate taking Tuesday Q. Beaker Taking Thursday Q. Great Job Men