Rescue Randy

4/12/19 FIREPIT

QIC - HOSER

12 PAX - Scud Row, Foosball, Dodger Dog, Lump, Blood Clot, Bartman, Gig'em, Oregon Trail, Poodle, Waterboy, Macaroni, QIC Hoser

WoR

10 Imperial Walkers (ic)

15 Mountain Climbers (ic)

10 Slow count Merkins (ic)

BAC's

21's - SSH (ic); Count out loud in cadence to 5, the silent count to finish at 21. All PAX must stay in rhythm and finish together with military precision. First attempt was a FAIL, 20 burpee punishment. We'll try again later.

Mosey to the back parking lot

Try 21's again - Nailed it. Nice work.

The THANG

I brought my good friend Rescue Randy to join in. 115ish-lb dummy made of fire hose.

Split into two groups at opposing ends of the parking lot. A member of team 1 will carry Rescue Randy to the other end, drops him off to a member of team 2 and then sprints back. Upon drop-off, the team 1 member chooses an exercise for group 2 to do until Randy returns. Each PAX will carry Randy twice. All in the steady rain!

Good old fashioned sprints in the parking lot x2

Finish it out with the Bear Crawl Ring of Fire

Moleskin -

Always a pleasure to lead such a dedicated group of great men. One quarter into the year and I can already see great growth and commitment in everyone. It's awesome to see so many new faces consistently coming out and giving their all. Keep stretching, keep pushing each other.

- HOSER OUT

Bear Crawl apocalypse

Date: April 10, 2019

AO: The Jimmy

QiC: Shoota

Pax: Foosball, Gig'em, Skud Row, Dodger Dog, Shocker, Cajon, HackFace, Maytag, Oregon Trail, Macaroni, Lump, Torch, Poodle, Waterboy, Dr. Claw, Zoolander and Hoser.

The sky Q gave us a perfect morning to start the day. I rolled up with Maytag to see Gig'em, Torch, Lump and HackFace engaging in some type of extracurricular pre-party. They were pushing themselves and stretching their limits before the workout even started, great work men. Not to be outdone, Waterboy and Hoser decided to do a pre-party...yoga routine?... while the rest of the PAX started rolling in. They're taking the Nantan's mission of stretching yourself a little too literal. MC kicks off about a certain request that Oregon Trail made on Monday night about the need for more bear crawling, apparently burpees aren't doing it for OT! Excited to deliver for you OT....oh wait, you're not even here today?!

YHC throws out the disclaimer, push yourself, but don't hurt yourself. WARPATH is in our future! Lets get a proper warmup consisting of:

20 SSHs, 20 Forward Arm circles, 20 Backward arm circles...somewhere in this timeframe Poodle's light cut off and Oregon Trail decided to show up, gentlemen I think we have a new Zoolander...10 Grass grabbers, 5 WMH and some Good mornings because that's important.

MOSEY to the basketball courts!

DORA 1-2-3, but lets shake it up to appease OT, mode of transportation is bear crawl down and crawl bear back. Partner up and complete 100 merkins, 200 LBCs, 300 squats. Shoulders are starting to burn, and MC is pretty non-existent.

MOSEY to the track.

Break up in two groups.

Group 1 - sprint straightaway, bear crawl corner, sprint straightaway, burpee broad jump corner.

Group2 - Start 11's on the hill doing merkins at the bottom and diamond merkins at the top. Mode of transportation is politicians up the hill, run back down.

Rotate!

Group 2 - repeat the lap using appropriate mode of transportation outline above.

Group 1 - compete the 11's where your partner left off. Once group1 finished and before moving on let's finish the 11's as a group. Takes 1-2 rotations for the group to finish the 11's.

All together now for another lap. Sprint to opposite corner of the track and bear crawl all the way from the opposite corner back to the starting line.

MOSEY - but first politician up the hill one last time.

To the playground - continue the partner theme. We're here to support one another and keep pushing. Plus with 18 PAX space was limited. Love the numbers! Keep showing up and getting better! No growth in the comfort zone. Split up. Partner 1 does 10 pull-ups, partner 2 does 20 dips. Let's be quick! Rotate. Do 5 sets so each PAX completes 50 pull-ups and 100 dips.

MOSEY - back to the flag for Mary

I have a thing. It's called Captain Thors. Let's go! 1 big boy setup:4 American hammers. Keep that ratio all the way up to 5 BBS and 20 AHs...10 second break so YHC can catch his breath to give cadence...then 6:24, 7:28. Out of time.

Count-o-rama. Name-o-rama.

Post party: In F3 Franklin, a simple workout is never enough...we do more! So let's get 10 more burpees just to say we did.

Moleskin: Strength doesn't come from what you can do, it comes from overcoming the things you once thought you couldn't. Each of you epitomize this at every Q. Always a pleasure to lead such an outstanding group of men in peak physical condition. You guys are incredible. You push me to be a better person on a daily basis. Keep raising the bar and stepping up.

-Shoota

Saturdays are GREAT AGAIN!!

Date: April 6, 2019

AO: Armada

Pax: Dr. claw, Oregon Trail, Braddock,

WaterBoy, macaroni, Pope, Shoota, Zamboni (Jax Pax), BloodClot, Bartman (QiC)

Beautiful morning at Armada...mild temps, pax rolling in! YHC encouraged by the turnout...Saturday Braddock rolls in! Dr. Claw makes 10 pax...double D’s at Armada!

YHC throws out disclaimer, and a proper warmup consisting of:

10 Good mornings (OYO) 10 tempo Merkins (IC), 15 IPs (IC) 20 SSH (IC) 10 WMH...10 more Good mornings OYO in honor of 10 pax. MC on fire already...longest warm-o-Rama ever.

Mosey over to the open field...

THE THANG!

1/2/3 minute continuous movement drill w/ 2 burpees (karaoke right/left, backpeddle, sprint forward).

Next up over to the little

black wall..

Plank walk right around jungle gym, 5 irkins each time Q says down, plank walk left 5 irkins when Q says stop

Mosey over to the swingset for...

Swing set for 15 rows/10 burpees, 10 rows/5 burpees, 5 rows/3 burpees

15 swerkins/15 squats, 10 swerkins/10 squats, 5 swerkins/5squats

Round 2 of the plank walk right around jungle gym, 5 irkins each time Q says down, plank walk left 5 irkins when Q says stop.

Partner up for some DORA1/2/3 - 50 burpees, 75 merkins, 100 LBCs

Mary consisting of Laney Lous (60 sec count), 10 Dying Cockroaches IC, 30 Pam As OYO, Flutter kicks 30x IC, low plank 60sec.

Name-o-Rama, count-o-Rama, BOM...we out!

Lots going on this week Pax...Shootas house for the National Championship, Tuesday morning 3rdF at Spicolis office, Franktown OpenHeart graduation Wednesday night! Plenty of 2nd & 3rd F opportunities!

get some!!!

YHC,

Bartman