Author: Shaw-Shank

  • On the Fly

    Had to make a bootcamp on the fly due to QIC having a last minute scheduling conflict.
    WarmUp: side shoulder hops, Ukrainian soldiers, don Quixote, imperial soldiers, cherry pickers, stretching.

    Mosey to the football field: 11/1

    10 WW2’s run 40 yd 1 Burpee (add 1 burpee subtract 1 WW2, rinse and repeat)

    4 corners

    run 100 yd 20 Smurf jumps

    run 40 yd 30 flutter kicks double count

    run 100 yd 50 LBCs

    run 40 yd 60 side shoulder hops

    Mosey to parking lot, Indigenous pole smokers. PAX in the back does lunges to the front, repeat to the sign. 45yd.

    Squat Jumps and run:

    10 squat jumps run to the gazebo and back (30yd)

    9 squat jumps run to the gazebo and back

    repeat to 1

    Ended with ring of fire: Ab and Chest

    All pax did flutter kicks as one pax did an ab exercise.
    All pax hold plank as one pax did Merkins.
    DONE

    overall, it was a solid workout, and glad we could make it happen. The indigenous pole smokers, first started here by Chaplin are killer, and am already thinking of different variations to implement next time.

  • New Q, late to the party

    6 strong with me being a first time Q.
    COP: moseyed to the basketball courts

    side straddle hops, Ukrainian soldiers, Cherry pickers, Don Quixote’s (by accident, confusing them for imperial walkers), imperial walkers, Merkins, super Mario jumps, Bernie Sanders, karaoke

    Mosey to Football Field

    starting from the endzone

    25 yd run, 20 WW2 run back 10 jump squats

    50 yd run, 30 flutter kicks run back 10 jump squats

    75 yd run, 40 LBCs run back 10 jump squats

    100 yd run, 50 imperial soldier

    __________

    starting from endzone, indigenous line doing American hammers. The six does lunges to the front. Continued for 50 yd

    25 yd bear crawl

    25 yd crap walk

    40 yard sprint 10 burpees x4

    Lap around football field w/ 20 tri-cep dips

    ________
    mosey back to the parking lot

    20 monkey humpers

    triple check (compliments of Chaplin)

    hand release murkins

    Heels to heaven

    run to gazebo (25 yd)

    Ring of fire (compliments of Doozy)

    Ab work out of our choice w/ pax on six 2 inches high.

    It felt good Q’ng for the first time, but I got through it with the support of those around me, adding workouts when my workout didn’t quite make it to the end. I appreciate the suggestions for the next time I Q.