AO: thequacken
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG: did a wet ruck
MARY:
ANNOUNCEMENTS:
COT:
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG: did a wet ruck
MARY:
ANNOUNCEMENTS:
COT:
Category: Quacken
Stadium Ruck Plus
AO: thequacken
Q: Lizzy
PAX: Z-Pack, FixerUpper, Gmail, Quiet Place (Peyton Willeman)
FNGs: None
COUNT: 5
Q: Lizzy
PAX: Z-Pack, FixerUpper, Gmail, Quiet Place (Peyton Willeman)
FNGs: None
COUNT: 5
WARMUP:
Ruck lap around the track at the park.
THE THANG:
Rucked to Central HS football stadium to ruck stadiums! Also, we did sandbag leap frog to and from the stadium. We took turns doing 5 burpees with or without the sandbag, and then ran with the sandbag to catch up to the group who continued walking.
MARY:
no
ANNOUNCEMENTS:
Bro Olympics
COT:
Prayer time.
Have a great weekend!
More I love Monday rucking
AO: thequacken
Q: Lizzy
PAX: Z-Pack, Tripp
FNGs: None
COUNT: 3
WARMUP: walk over Central High School and do stairs with a ruck
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Q: Lizzy
PAX: Z-Pack, Tripp
FNGs: None
COUNT: 3
WARMUP: walk over Central High School and do stairs with a ruck
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
Groundhog Day
AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Back Draft (Caleb Haney), FixerUpper
FNGs: None
COUNT: 4
WARMUP:
SSH admin by Lizzy
Disclaimer
Hamstring stretch
Cherry Pickers IC
Baby Arm Circles for’erds and back’erds IC
Michael Phelps
Some of these, some of those
5 each of exercises for The Thang (see below)
Q: FixerUpper
PAX: Lizzy, Z-Pack, Back Draft (Caleb Haney), FixerUpper
FNGs: None
COUNT: 4
WARMUP:
SSH admin by Lizzy
Disclaimer
Hamstring stretch
Cherry Pickers IC
Baby Arm Circles for’erds and back’erds IC
Michael Phelps
Some of these, some of those
5 each of exercises for The Thang (see below)
THE THANG:
Groundhog Day AMRAP
10 burpees
10 merkins
10 big boi situps
10 squats
1 lap around the park (.33 mile)
MARY:
Flutter kicks 30 IC
Hello Dollys 15 IC
Heels to Heaven 10 IC
Star Gazers IC
ANNOUNCEMENTS:
Biggest loser challenge. Z-Pack and Lizzy weighed in. FixerUpper committed to continue fasting on Mondays.
Guest Q, Brick and Matlock next Wednesday
COT:
This workout is called Groundhog Day because it is the same thing over and over and over. Our daily lives often feel like this, but in the middle of the mundane, we can be consistent.
In Q Source, simplicity is the foundation of consistency. I have a joke that I talk a lot about in December. “January 1, everthing’s gonna change!!” Of course, things rarely do. However, with small and simple incremental changes, we can build routines, and form better habits. Living out those habits will make us into consistent men.
Prayer for Lizzy’s day at work, Wedding Singer’s foot, and Backdraft’s business.
Solo ruck
AO: thequacken
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG:
MARY: solo ruck over to Central High School and did some stairs
ANNOUNCEMENTS:
COT:
Q: Lizzy
PAX: Lizzy
FNGs: None
COUNT: 1
WARMUP:
THE THANG:
MARY: solo ruck over to Central High School and did some stairs
ANNOUNCEMENTS:
COT: