WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: PAX led
THE THANG:
Partner/2.0 travels while the other does Reps of each station
🎁 MAIN EVENT – “Santa’s Workshop Grinder” (30 MIN)
FORMAT
5 Stations
4-5 minutes per station
AMRAP / Laps
Kids’ reps count DOUBLE
🔴 STATION 1 – Build the Sleigh
PAX: Cinderblock Goblet Squats
Kids: Brick Squats
Score: Total team reps
🔴 STATION 2 – Deliver the Presents
Partner Run Relay
PAX carries block
Kid runs unweighted
Switch each lap
Score: Total laps
🔴 STATION 3 – Stock the Shelves
PAX: Cinderblock Overhead Press
Kids: Brick Press
Score: Total team reps
🔴 STATION 4 – Santa Sack Carry
Bear Hug Carry to pole & back
Relay style
Kids = shorter distance
Score: Completed carries
🔴 STATION 5 – Chimney Climb
PAX: Block Rows or Deadlifts
Kids: Brick Deadlifts
Score: Every 10 reps = 1 chimney
MOLESKINE: Fun workout with our 2.0s to help Santa get ready for the big night
ANNOUNCEMENTS: LeanPax, F3 AfterHours starting every second Tuesday at 7:15 @ Capital Steps, Convergence on NYD at Stronghold.
COT: 28 Pax and 2.0s with Coffeeteria at Star Bagel
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: A little bit of mosey, a little bit of merkins, a little bit of squats.
THE THANG: Head to the tennis courts–bear crawls, lunges, backwards running, side shuffle, more bear crawls
Run to playground and do a pull up
Get sandbags out of car, line up behind Q, and do pulls at 80lbs and 60lbs.
MOLESKINE:
1. Strutter rejected the tombstone. Good metaphor.
2. Brown Slip being back after being sick was fantastic. He might be the next bear crawl champion.
3. Mr. Pancake tricked his friend Brad into coming all the way up from Lebanon (not the country).
4. Space Baby was not much challenged by the running, but the sandbags were hard (ok I made that up–those weren’t hard for him either).
5. Steely missed the pre-run, but we had a great conversation about diesel engines at coffee.
ANNOUNCEMENTS:
You missed grow school by coming to this workout
COT: the usual
CONDITIONS: Slightly chilly but warm in our hearts
PLAYLIST: Legendary songs that sampled other works along with the originals
U Can’t Touch This – MC Hammer (which samples . . .)
Super Freak – Rick James
Ice Ice Baby – Vanilla Ice (which samples . . . )
Under Pressure – Queen and David Bowie
S.O.S. – Rhianna (which samples . . .)
Tainted Love – Soft Cell
Don’t Stop the Music – Rhianna (which samples . . . )
Wanna be Starting Somethin’ – Michael Jackson
Anxiety – Doechii (which samples . . . )
Somebody That I Used to Know – Gotye
WARMUP:
Taken from my first Q in March 2018:
GM x 12, WMH x 12, IW x 12, Squats x 12, LBAC x 12, RLBAC x 12
THE THANG:
The Original Vector Q Workout:
[Side note – 1) not sure how you do “reps” of bear crawls, 2) bear crawls AND burpeees? Jeez 2018 me, not cool.]
1) Bear crawl x 12
2) Dips on benches x 12
3) Pull-ups x 12
4) Burpees x 12
The Sample: Taking the original and making it better? worse? indifferent?
DORA with partner
Burpees x 100
Pull-ups x 200
Dips x 300
Run around Rec Center with a Bear Crawl on the last leg
Mary:
Did the 2018 Mary of Elbows to Knees L and R side x 12 each and followed by sampling to make better with “real” bicycles x 12 each side.
ANNOUNCEMENTS:
1. Grow School 12/6 (tomorrow)
2. Holiday Party Hair Band house 12/12 6p
3. Night Moves/After Hours 12/18
COT:
Words of gratitude, praises, prayers. Many prayers and gratitude for Pep’s new computer (like there was A LOT of discussion about this). Appreciated the arrival of HRS Chunks-N-Stuff and that they did not leave once they heard 200 pull-ups and 100 burpees on the docket! Thankful for all the HIM who came out and continue to push me to be harder, better, faster, stronger (see the Kanye sample I threw in there?). SYITG, Vec
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP: SSH and some other non sense lead by Hair Band
THE THANG:
SURPRISE CO Q.
Hairband took the first half. Took us to the hill for burpee hill repeats.
Mosey to the playground for
5 Pullups
10 Perfect Merkins
20 Split Squats
30 big boy situps
Mosey around the community center
A couple rounds then mosey to upper parking lot
Boo boo bear crawls switching legs after 3 parking spaces then run to first island.
Mosey to the far island.
95% of men over the age of 35 will never sprint again. Not today Satan. Sprint to the end of the parking lot.
Mosey to startex for some Ab work to finish.
CubCadet loved the surprise Co Q idea. :joy: A surprise Co-Q will return.
MOLESKINE:
ANNOUNCEMENTS: Check Slack
COT: Everyone shared a moment of gratitude.
Thanks Firefox for the ask and Hair Band for joining me. Always an honor to lead the most respected AO.
WARMUP:
20 IC SSH
10 IC Vegetable Farmers
10 IC IW
10 IC Abe Vigoda
THE THANG:
A short Mosey to the hill.
MOLESKINE:
Not only do I care about the fitness of the men of the Castle, I also care about them remembering to fall back tomorrow night. I am hopeful that the soreness from today’s workout will be a reminder for them.
ANNOUNCEMENTS:
COT:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
WARMUP:
20 IC SSH
15 IC IW
Mosey to upper parking lot.
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
