Pax: OCB, The Mick, AL Gore, Pac Rat, Gummy Bear, Beaker, The Real Ray Gun, Optimus (Q)
Warm Up:
Bean picker x 10 ic
Toy soldier x 10 ic
IST x 10 ic
Hill Billy x 10 ic
Arm circle complex x 10 ic
The Thang:
Mosey to bottom of the amp for a partner dora.
1 pax runs a lap around the amp while the other works on the team’s exercises. Each team did 150 chest presses, 150 curls, 150 squats.
Staying with their partner pax stood back to back and did 10 coupon exchanges clockwise and then counter clockwise. Next was partner leg push downs x 10, each pax went once. We repeated the exchanges and push downs one more time.
Mosey to pull up bars and do your max, mosey back.
Back to amp with coupons we did
One arm row x 10 ic switched arms for 10 ic
Next level was step ups x 10 8ct ic
Box jump the remaining levels
At the top we did leg presses x 20
Return to bottom
Coupon complex x 10 ic
Next level was step ups x 10 8ct oyo
Box jump the remaining levels
At the top we did leg presses x 20
Return to bottom
Ring of Fires
I Pax held a plank while we rotated doing 10 SSH
II Pax held Al Gore while we rotated doing 10 Merkins
III Pax held a plank while we rotated doing 10 Jump squats.
Mary:
Low leg flutter x 10 ic
Box cutter x 10 ic
Monkey humpers x 10 ic
Moleskin:
Good turn out today. I was happy to see more pax taking advantage of cooler temperatures and getting a good start to their week. Shout out to Al Gore for wearing his weight vest. Shout out to Gummy Bear and OCB for finishing the dora first. Plenty of mumble chatter today which made the workout more enjoyable. Head out to The Dump tonight for an evening workout and please consider coming out Wednesday morning to the Dump for Beaker’s VQ. Have a great week.
#nevermissamonday
-Optimus
Beaker
BACKBLAST 8/1/24 FIND YOUR GROOVE @ WICKER PARK
Warm up:
Bean pickers x10 ic
Toy soldier x 10 ic
Willie Mays Hays x 10 ic
Michael Phelps x 10 ic
The Thang:
Chest press x 10 ic
Low leg flutter x 10 ic
Curls x 10 ic
One arm rows x 10 ic
Coupon complex x 10 ic
Step ups x 10 ic
Run to outdoor gym
WW1 x 20 oyo
Squats x 20 oyo
Merkins x 20 oyo
Run to parking lot
Burpees x 10 oyo
Lunges x10 to
American hammer x 10 oyo
Run to parking spot
WW1 x 20 oyo
Squats x 20 oyo
Merkins x 20 oyo
Run to spot
Burpees x 10 oyo
Lunges x10 to
American hammer x 10 oyo
Run back to Shelter
Chest press x 10 ic
Low leg flutter x 10 ic
Curls x 10 ic
One arm rows x 10 ic
Coupon complex x 10 ic
Step ups x 10 ic
Mary:
Good morning x 10 ic
Superman x 10 ic
Alabama prom date x 10 ic
Moleskin:
Hot and humid, even at 5:30 in the morning. I wanted to move around a bit in preparation for the monthly challenge and mix in the coupon work. Good effort despite the humid conditions! Great fellowship this morning made the workout go by fast. OCB hit the track after the workout to get some miles in, coffee for the rest of us.
-Optimus
Troy Hockey 7/30/24
Very Late Preblast, small turnout, good times
PAX: Goon/ Gummy Bear
Optimus/ Beaker/ FNG (Gearhead)
Goon and GB cooked everyone twice, then Goon and Oppy swapped and we cooked again a third game!
-GB
Monday night DUMPS
Q: 2005
Pax: Gummy Bear, Wiggy, Beaker, Style Bender, Flaco, Solid (FNG), Liquid (FNG), Gas (FNG)
Meet at top of stairs
Warm up
Bean pickers x 15 IC
SSH x 15 IC
Merkins x 10 CC
Toy soldiers x 10 IC
Windmills x 10 IC
Squats x 10 IC
The Thang
Break up in groups of 2
Pax 1 Curls x 15 OYO
Pax 2 Merkins x 10 OYO
Switch and complete exercise you didn’t complete 1 round
Move down the stairs to lower level
Pax 1 Shoulder press x 15 OYO
Pax 2 Squats x 15 OYO
Switch and complete exercise you didn’t complete 1 round
Move down the stairs to lower level
Pax 1 Skull crushers x 15 OYO
Pax 2 WW1 x 15 OYO
Move down the stairs to lower level
Pax1 calf raises on stairs x 15 OYO
Pax 2 block burpees x 10 OYO
Move down the stairs to the lower level
Pax 1 Dips x 10 OYO
Pax 2 American Hammers w block or modify x 10 OYO
Move up to the next level
Pax 1 Bent over row x 15 OYO
Pax 2 bench press x 15 OYO
Repeato
Move up to the next level
Pax 1 Curls x 15 OYO
Pax 2 Merkins x 10 OYO
Switch and complete exercise you didn’t complete 1 round
Move up to the next level
Pax 1 Shoulder press x 15 OYO
Pax 2 Squats x 15 OYO
Switch and complete exercise you didn’t complete 1 round
Move to the top of the hill
Mary
Low flutter x 20 IC
Reverse pickle pounders x 15 IC
LBCs x 15 IC
Cool down stretch
Moleskin
Monday nigh was a beautiful July evening at Centennial Park.. it was hot and a bit humid, and we had some great symphonic music from the amphitheater (possibly a pax “Class Act” in attendance at the concert) to accompany our workout.
We had a good turnout of steady contributors, two pax who don’t show up often, but came with me to support my effort and 3 FNGs (great work Wiggy!)..
I hadn’t picked up a Q yet in July so I jumped on this date a few weeks back, before I hurt my knee. I thought about backing out, but I got a brace a few days before and made it work. I am grateful to have been able to lead and make it through the workout with minimal discomfort in my knee.
T claps to Wiggy for a trifecta.. great job getting those 3 young men out to work with us for the first time and being a positive influence on their lives.
Special thanks to Gummy for helping me stay on track with counts and ensuring everyone understood the exercises. Good job all around!
SHARKNADO
DATE: 07/27/2024
PAX: OCB, OPTIMUS, BEAKER, ROADSHOW, GUMMY BEAR, 2005, SHUTTERBUG (FNG)
7 PAX paid our monthly Sharknado tax. It was not too hot out today and we had an FNG who seemed to like the workout and the fellowship, I hope to see him out when he can make it!