Category: Uncategorized

Isometrics

Pax:
Rudy – Q
Big spoon
Manchester
Warrior
Sven
Nomad
Lyman
Rumor
Meatloaf
Landslide

The Thing:
We worked out our muscles while staying in one place.

Q: Gold Star
Pax List:
Huckleberry
Ponzi
Everest
Anchor
Wario
Red October

We did all the work from the pre-blast, plus a round of 50 block curls together as a group to wrap it up.

Should know that this was a Q school run. We went over the purpose of picking up the six, it’s part compassionate leadership part safety. During a run, you should know the basics like who is in your group, the route planned, and when guys should turn back. If you’re going to be running on roads, encourage guys to wear lights.

Pax
Ukulele
Photon
Guardian
Fossil
Flat Rate
Bourbon
Isosceles- Q

10/7 – NVG Murph

Q – Viper

PAX:
Rudy
Full Pull
Big Spoon
Fault Line
Vespa
Bulldog
Brickyard
Footloose
Fat Amy
Lonzo
Nomad
Mercy
Norm

Standard Murph. NVG show and tell before/after.

CoT:

6 – Vespa

Prayers – none (a bunch of heathens)

10.6.2025 At Camelot

Pax
Fat Amy
Echo
Cliffard the big red dog
Doubtfire
Carmen Sandiego
Big Spoon
Mercy
Norm
Purdy
Arcy
Rudy
Brickyard
Vespa
Viper
Waldo – Q
The Thang

Warm Up Stretch
1. Windmills
2. Arm circles
3. Circle Arms
4. Air presses
5. T-Claps
6. Chain breakers
7. Downward dog – alternating calf stretches
8. Hip flexor stretch
9. Glut Bridge
10. Glut Bridge March – alternating right/left
11. Calf raises, slow on the negative
Aerobics
1) Alarm clock
2) Block jump over
3) SSH
4) High Knees
5) Mountain Climbers
6) Jungle Boys
Core
1) LBC
2) Freddie Mercury
3) Plank
4) BBS
5) Flutter Kicks
6) American Hammers
Upper
1) Triceps dips
2) Curls
3) Overhead Press
4) Man Makers
5) Block Press
6) Bent over rows

Lower Body
1) Block Squats
2) Lunges
3) Mike Tysons
4) Flying Squirrel
5) Donkey Kicks
6) Jump Squats

Cool Down/Stretch
1) On your 6 – left leg on the right, pull your hamstring in
2) Runners lunge – left leg/ right leg
3) On your 6 hug your knees
4) Drop to the right
5) Drop to the left
6) Childs pose
7) Corpse

10/6 The Murph

Irish Hoss – Q
Guardian
Huckleberry
Tarnish
Flipper
Spaulding
Mile high

Q school week
Run 1 mile
100 pull-ups
200 merkins
300 squats
Run 1 mile

Practiced som cadence during the work

Ended in COT

9/22 – in Cadence

Irish Hoss – Q
Huckleberry
Longhorns
Oil Change
Hamm
Flipper

Rotational cadence work to build strength and confidence.

Various exercises including below:

Cadence
SSH
Merkins
Curls
Burpee
Slow block Squats
Press jacks
Hillbilly Walkers
Inch worms
Apollo ono
WW3
Pudding scoops
Block Bows
Block rows
Block swings
Run to monkey bars
Pull ups
Ape hangers
Monkey humpers
Run back to flag
Carolina DD
Boy bands
T plank
Big boys
Lunges

Ended in COT

Q School: Pre-Beatdown

Pax:
Armstrong
Deliverance (Q)
Fallout Boy

Reviewed steps to Q'ing a beatdown. Then did a DORA workout.
One partner did reps at Homebase, while the other went to the Far Point (other side of parking lot) and did 5 reps of an exercise. Home Base Block round: 50 WW3 sit ups, 100 Press, 150 KBS, 200 Curls. Non-Block 50 Burpees, 100 Mike Tysons, 150 squats, 200 Flutter Kicks 2:1. Far Point exercises: for when partner does 50 reps exercise = 5 donkey kicks, 100 reps = Supermans, 150 = Peter Parkers, 200 = Starfish (2:1).

Meatloaf – Q
Isosceles
Nomad
Gulliver
Photon
Landslide
Wario

Buy In:
10 Potato Pickers
10 Windmills
10 Chainbreakers
30 second plank

Round 1:
15 Merkins
20 Squats
25 Flutter Kicks 2:1

Round 2:
8 Burpees
12 Lunges 2:1
16 Penguin Taps 2:1