No need to look at the temperature gauge, just look at the high turnout to know it’s warm outside.
An elite 18 showed up at Mary to run, bike and walk. Despite the inclusion of the beloved Ampthill/Paxton loop, the route was well received with nary a complaint and zero lost runners.
Saab abides
Routes:
80’s Porn Tunes, Cock Rings & high level calculus. 9X9=18.
70* & Sunny with a pretty view of the river. What’s not to like!
8 Hims finished the week at the Lounge with Señor Frog at the Q.
Thank You for a fun morning and letting me be your Q!
Have a great Friday and Weekend.
Last Friday of the month means Bro Code, but it doesn’t have to be The Bro Code.
This was Bro enough:
Numberama, Nameorama, COT
MOLESKIN
Fun fact, you can get to Norway via Jordan and Romania or something like that, but you must start in Northern Virginia. UpChuck has some mediocre jokes and a pretty good one about Horticulture.
ANNOUNCEMENTS
Need someone to take over The Bridge
Safe travels for many this week
Knocked out a solo workout this morning merkins, SSH, squats, some karaoke, and 2.5 miles on the run. Beautiful start to the day with plenty of self talk along the way. Baseball season is here, the weather’s warming up and the kids are all in the middle of their sports schedules. Life is good.
Grateful for the good days and for the tougher ones!
Four of us posted at The Tunnel this AM for a warm Spring morning. However some of us (you can guess) ate something wrong…as we found out during our 200 Ab exercises.
After warm up, headed to Tunnel for an incremental set of Burpees (1, 2, 3, 4, 5), then 7’s at the hill (Mike Tyson’s and Merkins). Took a break with 100 Abs (4 25 count of WW IIs, Side Crunches, and Crunchy). At this point somebody may have crapped their pants.
Lindsey of Dips and Step Ups (decrease by 5), followed by another break of 100 Abs (WW Is, Knee Ups, American Hammers, Irish Hammers). Back through the Tunnel for a decline Burpee march (5, 4, 3, 2, 1).
Playground for 3 rounds of Pull-Ups, Carolina’s, Dips, and Squats. Ring of Fire, stretching…and a Burpee to end the morning.
3 men barely beat the fartsack to get some iron pumping.
COP – usual stuff
Walking around the parking lot, stopping at each light pole do an exercise. Various upper body on one side and lower body on the other side.
11s – Demond crushers + WW2s with pumps
Little stretching to close out. Numbers, names, Surf n Turf took us out.
warmarama:
We kicked things off with a downhill parking lot run, mixing in high knees, butt kicks, and karaoke on the way down. Stretch: Worlds Greatest, Don-Quiote, Quad, Cherry-picker
The Thang:
COP#1: 11’s
10 Jerkins (on a bar that runs along the sidewalk above the tenis courts) and 1 Merkin.
COP#2: TourDeStade with dips
Next, we headed to the stadium for a partner Tour De Stade (touch every stair twice). One partner did dips while the other ran up and down the stairs, then we switched and moved to the next set of stairs. Solid teamwork kept everyone together and having fun.
COP#3: 200m Sprint with partners and a twist
Hit the track for 200m sprints with a twist: at the 100m mark, everyone stopped for 20 Merkins before finishing the sprint. The group was smoked after that, so we took a quick 20-count recovery led by Snip.
COP#4: Evolution
On the football field we “Evolved” from a ameba, to a worm, to a crab, to a bear, to a man.
COP#5: Catch me if you can
We wrapped up at the tennis courts with Catch Me If You Can: one person running circles around the court while the other did exercises, switching back and forth until the round was complete.
COP#6: Evolution
With about 7 minutes left, we circled up for Five Minutes of Mary — each PAX called and led an ab exercise in turn. This became 6-1/2 minutes of Mary and a unplanned hill-sprint back to the COT.
COT: Countarama, Namarama, announcements and prayer.
Great work this morning, men. We covered a lot of ground and got after it. Thanks for pushing through!
21 dudes met at the Circus in search of fellowship, a KB beatdown and probably coffee. The number 21 brought back an old memory of an internship interview on my 21st birthday after a night of celebrating the big birthday. Let’s just say I did not get that job.
COP: The usual – DQs, helicopters, HRMs, FMs and plank jacks (somewhat usual). Mosey to back of school.
Call out a type of carry. Once done do two sets of 20 of an exercise.
Rifle carry – swings
Rifle carry – lawnmower pulls
Triceps while moseying – sit and press
Around the world – no exercise this time
4 corners – 10 burpees, 20 Irish hammers (I am starting to like those), 30 2 count mountain climbers, 40 coupon squats.
Mosey to Pump Road side of school. Halos one way then halos the other way. 2 sets of 20 calf raises. Around the world; mosey to bus loop.
Death crawls – 2 sets tricep pull downs.
Lunges back to base or at least close to base.
Finished with a couple of ab exercises and stretching.
Upchuck needs a replacement for Bridge site Q. Prayers for Handshake’s niece Charlotte and Fudd’s sister Mary. Come out for my birthday Q Saturday at Gridiron if you like. Geno Smith is back with the Jets because he was great the first time he played for them. Thanks for letting me lead!
SOS is well rested this Thursday as 2 of the most mightiest, best looking studs this group has to offer, rolled out of bed and got after it this morning.
Mosey down to track and around one lap as a warmup, followed by a variety of stretches and warmup exercises.
Thing 1 – Something Big Rig/Bobbery/David Goggins do
Around the track for two laps, then 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins.
Thing 2 – Field Work
Start at FG post. Perform exercise then run to other end and back. 100x Squats / 80s APDs / 60x LBCs / 40x Heels to Heaven
BTTF
DTH Ruck 3/29, Nancy 5k 4/11, TBD SOS Hot Wings Challenge
Prayers for Woodsman and everyone who shows up to my Q at Satan’s Hill tomorrow. the PAX needs a beatdown…