Tag: stairs

QIC: Prosciutto
Date: 01/30/2018
PAX: Angus, Bogey, Candu, Laces Out, Ohms, Prosciutto, Ringwald, Picasso, Snowflake, Stairmaster, Sundance, Vila, Wort
AO: Hill City

Conditions

Cold with a moon the size of an 8lb 6oz… ahh, let’s get on with it…

The Disclaimer

If you are here, you’re out of your mind. You were warned. It’s supposed to suck, and that’s how I designed it. Do the best you can, modify where necessary.

COP

Before we got started, there were two penalties that would be assessed if caught:

1) Any Pax time a knee drops during the plank routine = 1 burpee penalty
2) In keeping with the, leader / follower relationship in the gloom – communication is not bi-directional; therefore, any hands on hips = 1 burpee penalty
Circle up around the shovel flag:
SSH x 12 IC
Windmills x 12 IC
Slow-Tempo Squats x 12 IC
CDD x 12 IC
St Bernard Squats x 12 IC
Hydrants x 10 IC (R/L)
Mommy Makers – 8 Count x 10 *** with a nod to our fellow men at F3 Memphis ***
— Mosey to sidewalk between hills and form two lines standing across from a partner —
**YHC reminds the Pax of the penalty
Hold plank for three minutes while enjoying “Turbulence” by Steve Aoki & Laidback Luke (ft. Lil Jon…..’WHAATTTT!!?????!!! YAAAYYYUUHHHH!!!!!!’)
Plank-up when lyrics start until “Turbulence” is called:
1st Turbulence: Pax perform 15 Patty-Cake Merkins with partner; Stay in Plank when done
2nd Turbulence: Pax perform 15 Mtn Climbers (IC) then back to hold plank
// 6 penalties

The Thang

Mosey over to Anytime Fitness
Just as the Monkey Humper is defined in the Exicon, the pax performed 10 Monkey Humpers in cadence — yes, at the store front
Mosey over to stairs of parking deck
Climb stairs; Run down parking deck ramp – repeat 4x
After the fourth climb, Pax perform 4 corners:
1) Squats x 10 OYO; Bear crawl to next corner
2) Decline Merkins x 10 OYO; Lunge …
3) Squats x 10 OYO; Crab walk …
4) Burpees x 5; Lunge to down ramp
To the tune of Chris Porter – Waterdance
Lunge during slow music / High Knees during fast music until the end of the song
// 2 penalties
Mosey back to the Love Shack – stopping at Food works parking lot for Penalty assessment and Mary; 8 Total Burpees assessed
MOM:
1. Jane Fondas x 10 IC
2. Hollywood Side Crunches x 12 IC
3. Bay City Scissors (8-count) x 10 IC
4. Pretzel x 10 IC

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Moleskin

YHC watched the movie Magnificent 7 over the weekend, and a line in the movie stuck out to me: “Fight the battles ahead of you, not the battles behind you”
We’ve all been through them. Battles. As we discussed, the battles in the rear view mirror have happened and cannot be changed. They can only be learnt from. To truly accelerate, you must only face and fight the battles ahead or in front of you with the knowledge gained from those behind you.
The movie quote plays into the blog post in the Q-Source by Dredd about the “King” and Acceleration:
Fitness is best Accelerated by running with faster men…
There’s no best way to accelerate. What works best for one man will be dependent on the man himself and the circumstances of time, place and age that are beyond his control. Each man must find their own best way.
But what is true for men, and all men seeking to Accelerate, is that it works much better as a Group than flying solo. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other—as iron sharpens iron.
If you want to learn how to run faster, just find a faster man. And chase him until you catch him.

News

We’re desperately in need of an F2 (fellowship) Q – who can step-up and lead?

Upcoming Qs

Ohms 1/31 @ The Griff