12 days of Christmas
DATE: 2022-12-06 AO: Mount Q: Short Sale PAX: Ashley Hightower – Doughboy, Biscuits (comz), HAS BEEN, Nimon Badgley (Doc), Reading Rainbow, Short Sale FNGs: None COUNT: 6 WARMUP: 12 of everything THE THANG: 12 Days of Christmas 1- Lap around the square (#rectangle) 2- Block Burpees 3- Block Squats 4- Russian Twists 5- 🎶 RRrrrrr […]
Christmas Movie Quote Q
DATE: 2022-12-06 AO: Station Q: Pony PAX: Medball (Nan’tan), Gump Got Gumption, Whittle, Lynn Starnes-Delivery, Feeny, Doghouse, Stovepipe, APPleSauce, HayHay FNGs: None COUNT: 10 WARMUP: little baby armcircles, Michael Phelps, alternating toe touches, good mornings, hillbillies THE THANG: snow angels (elf), start at the polar express and bear crawl (ya filthy animal), merkins and sidestrattle […]
Back to the blocks
DATE: 2022-12-06 AO: Prisonbreak Q: Babyface PAX: Swinger Chris McKay, Bismarck – Todd Van Osdol, Hanger, PBR FNGs: Scribbles COUNT: 6 WARMUP: Standard stuff. plenty of arm circles to get loose…. THE THANG: Grab some blocks. Murder bunnies down and back the whole parking lot. Then circle up and begin lifting! Curls, Overheads, Rows, Squats, […]
Little Drummer Boy
DATE: 2022-12-06 AO: Star Q: Ferdinand PAX: Ferdinand, RPE, Belding, Sparkles, Hot Lips FNGs: None COUNT: 5 WARMUP: SSHx 20, Humpysx10, Alt Toe touchx 10 THE THANG: Little drummer boy song- lunge in place, every time you hear “ba rum ba bum bum”- you do a burpee. 22 during the song. block EMOM-10 rounds 5 […]
The Steeple Christmas 🎄 Party
DATE: 2022-12-05 AO: 1Stf Q: Katniss PAX: Aaron Slutsky – Arby’s, Ashley Hightower – Doughboy, Biscuits (comz), Katniss, Patti Mayo FNGs: Yogi COUNT: 6 WARMUP: 2 participated in the warmup. 4 prerunners lost their ⌚ THE THANG: six stations for two sets of AMRAP exercises.A round of Asheville abs with an extra position thrown in […]
Who? Cindy Lou Who Bit@&!$es!
DATE: 2022-12-05 AO: Diablo Q: Gump Got Gumption PAX: APPleSauce, Chad Bolick-Diamond Dave, Gump Got Gumption, HayHay FNGs: None COUNT: 4 WARMUP: “Every Who down in Whoville liked Christmas a lot. But the Grinch who lived just North of Whoville did not!” The Grinch started with humpees, ATTs, toilet touching 🚽 squats, and an attempt […]
Don’t sit down
DATE: 2022-12-04 AO: Iron-Sharpens-Iron Q: Feeny PAX: APPleSauce FNGs: None COUNT: 2 WARMUP: Prayers THE THANG: Psalm 1 says blessed is the man who doesn’t walk with the wicked; stand with sinners; or sits with scoffers. Be careful who we spend out time with, who we are listening to. They will rub off on us […]
Equipping
DATE: 2022-11-23 AO: Qsource Q: Belding PAX: Feeny, APPleSauce, Gump Got Gumption, Happy Trees, Chad Bolick-Diamond Dave, Medball (Nan’tan), Stovepipe, Markup, Pony, Sparkles FNGs: None COUNT: 11 WARMUP: THE THANG: Teamwork is a cocktail of concerted effort; The Q makes changes in the team’s membership to promote teamwork; A team member must know (and accept) […]
Team Development
DATE: 2022-11-16 AO: Qsource Q: Pony PAX: Feeny, Chad Bolick-Diamond Dave, Medball (Nan’tan), Stovepipe, Gump Got Gumption, Belding FNGs: None COUNT: 8 WARMUP: THE THANG: Dynamic Teams are essential to both communities and organizations; Dynamism is impossible without virtuous leadership; Delegation is the foundation of teamwork. MARY: ANNOUNCEMENTS: COT:
Staying hydrated hurts.
DATE: 2022-12-03 AO: Whipping-Stick Q: Lil Sweet PAX: Skaggs, Tooth Fairy, Ashley Hightower – Doughboy, Beaker, Happy Trees, Squints, Lil Sweet FNGs: None COUNT: 7 WARMUP: Spread em, cross em, WrldsGrtest, SSH THE THANG: incremental Merkins, mosey, tridips, mosey, Blockee/BearCrawl/WWII circuits. MARY: Partner torture tucks, get in the canoe, plank, gas pump, jane fonda ANNOUNCEMENTS: […]