7/28/18

QIC Hammer

PAX Shanerock, Yamster, Sweet Pea, Bada Bing, Van Gogh, Mustang, Pitino, Ice T, Stone

Warm up

25 SSHs

Indian Run Mosey to Soccer Sport Turf field.

2 Indian run laps around field.

High knees to the midline and back, side shuffle to midline and back, high knees to the midline and back, side shuffle to midline and back.

Line up on the goal line (4 lines are identified on the field)

Run to first line, perform 10 Merkins, run to next line, perform 10 Burpees, run to next line, perform 10 air squats, run and arrive at opposite goal line and perform 10 LBCs, crawl bear back to the original goal line.  Rinse and repeat 3 X.

6 MOM- Medley of flutters, dolleys and LBCs

Mosey through neighborhood to the Alameda

Jacobs ladder on The Hill with Burpees

Mosey back to the AO

50 SSHs

COT

Coffeeteria

7/7/18

QIC: Ice T

PAX: Helo, Bada Bing, Gilligan, Frijole, Hammer

Mosey run to field (5 mins warm up)

25 Side straddle hops
25 Merkins
50 Lunges

2 Lap – Catch me if you can, 20 Merkins or 5 Burpees with the catch

50 yard side hop, 25 merkins
Rev Side hop, 25 Lunges
Reverse run, 25 Burpees
Forward run, 25 Squats

2 rounds of:
50 yard bear crawl forward, lunges coming back
bear crawl reverse, run back

Ultimate frisbee, 3×3
2pts for wood goal, 1 pt for fence goal
Run or throw, can’t stop
Hits the ground, other team gets it
Out of bounds, 20 burpees

COT

1. Coffeeteria

7/718

Hanger 1
VQ: Kaiser
PAX: Virus, Subprime, Turnimus, Mustang, Edison, Droid

STRETCHING

WARM UP LAP

EXERCISE 1
5 burpees
Bear crawl to 20
Crawl bear back to goal line
Sprint to 40yrd line W/ 20 modified V sit-ups
Run backwards

M5 burpees
Bear crawl to 20
Crawl bear back to goal line
Sprint to opposite 40yrd line W/ 20 modified V sit-ups
Run backwards

5 burpees
Bear crawl to 20
Crab crawl back to goal line
Sprint to opposite 20 yrd line W/ 20 modified V sit-ups
Run backwards

5 burpees
Crab crawl to 20
Crawl bear back to goal line
Sprint to opposite goal line W/ 20 modified V sit-ups
Run backwards

EXERCISE 2
12 Jump squats in cadence
12 Squat surrenders in cadence (six on each leg)
Sprint to 40yrd line, 20 LBC’s
Run backwards back to goal line

12 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite 40 yrd line, 20 LBC’s
Run backwards back to goal line

10 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite 20 yrd line, 20LBC’s
Run backwards back to goal line

10 Jump squats in cadence
10 Squat surrenders in cadence (six on each leg)
Sprint to opposite goal line, 20 LBC’s
Run backwards back to goal line

EXERCISE 3
On track, start at corner.
Walking lunges ½ of curve
Sidle shuffle ½ of curve
Sprint straight
20 Merkins at corner

Walking lunges ½ of curve
Sidle shuffle ½ of curve
Sprint straights
20 Merkins at corner

Rinse and repeat to complete two laps.

EXERCISE 4
15 Low flutter IC
15 Low dollys IC
20 LBC’s OYO

15 High flutter in cadence IC
15 High dollys IC
20 LBC’s OYO

Finish with 1 minute plank

COT

Coffeeteria

6/9/18

QIC: Turnimus

Pax: Edison, Virus, Subprime, Corky, MoMo, Rudy, Zelda, Thin Crust (FNG), Turnimus

Warm up:

Static Stretching
-Arm and Shoulders
-Quads and Hamstrings
-Toe Touches

Arm Circles x 10 each way
Over Head Claps x 15 I.C.
Imperial Walkers x 15 I.C.
HIgh Knees in place x 15 I.C.

The Thang:

Line up at the goal line:
15 SSHs I.C.
High Knees to the 50, then backwards run back
15 SSHs I.C.
Side shuffle to the 50 facing the school, then backwards run back
15 SSHs I.C.
Side shuffle to the 50 facing the street, then backwards run back
15 SSHs I.C.
Low Skip (ankle height) to the 50, backwards run back
15 SSHs I.C.
Mid Skip (calf height) to the 50, backwards run back
15 SSHs I.C.
High Skip (knee high to chest) to the 50, backwards run back
15 SSHs I.C.
Sprint to the 50, backwards run back

Mosey Lap around track, then line up at goal line
-25 Merkins I.C.
-25 Air Squats I.C.
-25 LBC’s

Indian Run lap around track
-25 Merkins
-25 Air Squats
-25 LBC’s

Indian Run Lap around track
-25 Merkins
-25 Air Squats
-25 LBC’s

Follow the Leader lap around track (mixed in skips, side shuffles, backwards run and AYGs every 200 meters or so)
-25 Merkins
-25 Air Squats
-25 LBC’s

Dora 1-2-3 :

Split up into teams of 2, pax working together to reach cumulative exercise goals of 100, 200, and 300 reps. Everyone lines up at the goal line and Pax 1 executes as many reps as possible while Pax 2 sprints 100 yards down and back. Flapjack until team goal is reached. Exercises are as follows :

100 merkins per team (chest), once completed plank up and wait for the 6
200 LBCs per team (core), once completed plank up.
300 squats per team (legs).

6 minutes of Mary:

Low Flutters X 15 I.C.
High Flutters x 15 I.C.
Low Dollys x 15 I.C.
High Dollys x 15 I.C.
15 LBCs oyo

Count-O-Rama : 9
Name-O-Rama : 1 FNG
C.O.T./B.O.M.

N.M.S.

Since the launch of HANGAR 1, this may be the first time on a Saturday that we’ve had single digits. Subprime is still Q’ing every Tuesday and Thursday and seems to have a good core of 3-4 guys there. Speaking of Subprime, his persistence on EH’ing via the Nextdoor platform continues to draw FNG’s as we welcomed Thin Crust. He’s an experienced ex tri-athlete who came locked and loaded already sporting HANGAR 1 gear….as an FNG!! Keep giving it away gentlemen, it works!! Continued prayers for Edison’s newborn daughter, who’s made it home after heart surgery. Next week, we have our first V.Q. at HANGAR 1 as Droid is stepping up to the plate. I’m always excited to see what new beatdowns I get to endure. Also, #cervezasalute. If any brothers from HillYeah! feel like coming out, we’ll have a frosty beverage waiting for ya! Get there!!

AYE!!

Light skip – “Deon’s” – Carioca – alternate every 25 yards, repeat for a full turf lap.

Start at goal line – jog 50 yards Knee Hugs, Jog 50 Cradles, Jog 50 Flamingos, Jog 50 Hamstrings, Jog 50 “open the gate”, Jog 50 “close the gate”, Jog 50 low laterals, Jog 50 Toy Soldiers

Start at goal line, lateral shuffle out 3 “steps” then turn and “go!” (to the 40) walk back and repeat (total of 4 reps)

start at the 200 meter start line on the track (staggered in lanes)… 2 x (3 x 200), diagonal walk between reps, full turf lap walk between sets

“4 corners strength” – push ups for 30 seconds, jog 50 clockwise to next corner Squats for 30 seconds, jog 50 CW LBC’s for 30s, jog 50 CW Carolina Dry Docks for 30s, jog 50 CW revers lunge for 30s, jog 50 CW V-Ups

Head to the 50 yard line bear crawl back to goal line – every 10 yards do a quarter turn clock wise

Stretch at goal line

Count-O-Rama

Name-O-Rama

COT

Coffee-O-Rama And fellowship!

5/26/18

Q: Hammer

Pax: Mountie, Scuban, Sailor, Helo, Data, Gilligan, Bada Bing, Stone, Frijole, FNG Speedo, Ice-T

The Thang

The Murph

COT

Coffeeteria