The Crux of It

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Warm Up Michael Phelps, arm scissors, hillbilly, pulse squats, SSH ME 10 IC sumo squat outer thigh pulses (each leg) 10 burpees OYO 20 IC Bird dog 10 burpees OYO 10 IC clapping crane (each leg) 10 burpees OYO 20 IC break dancer 10 IC hillbilly curtsy (each leg) 10 burpees OYO 20 IC box […]

rotating triangles

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Warmup: 10 SSH 5 burpees OYO 20 SSH 10 burpees OYO 30 SSH 5 burpees OYO Willie Mayes Hayes Grass Grabbers 20 Bonnie Blairs/20lunge walk steps/20 more Bonnie Blairs The Thang: Triangles (as there were three of us) rotated through 3 exercises Exercise 1 (ran through twice) Pax 1 (timer): 10 Bonnie Blairs/20 Lunge walk […]

He Hate Shoulders

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Good to be back at OCL this morning. A top notch site with two even better co-Q’s. When YHC saw that both SDR & TB were in attendance, he knew it was going to be a good day. Warm-up SSH X 20 IW X 15 GM X 10 WMH X 10 Slow Merkin x 10 […]

Comeback Kings, OCL Style

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Back in late August, a great discussion broke out on the #mumblechatter Slack channel. In short, a dozen PAX or so were debating the merits of an AO for men on the IR. That conversation spilled over to #churham_q and an experiment dubbed “Comeback Kings” was born. The goal: pick a site (or two) and […]

OCL tries M/B/Cs Week 1

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Warmup: Even in a mobility workout it’s important to get the blood pumping – flowing to our muscles – before we do any real stretching or work. Let’s do that. MOBILITY Warm-up Salutations (x4) Standing – Reach hands up to the sky – big stretch Forward fold – slight bend in the knee so as […]

Q3 Results

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YHC was staring down his third Q in a row this week (having lead at Vortex and then Ramses), and while a little sore and a little tired, was excited to get after it. YHC had gotten an HC from Exhibit A, and was pleased to find Swamp present and ready to rock as well. […]

Another Brick in the Wall

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I love the little wall behind the school. Its low enough to be used for many exercises. Plus, I never get the feeling like I’m not gonna make and end up with another scar on my chin! 2 pax had a fellowship jog for EC and were then joined by 4 more pax for the […]

Parking Lot 20’s

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YHC originally signed up for today’s Q thinking he wouldn’t be traveling for work this week, but life throws you curves and when 0530 struck this morning he was running on about 4 hours sleep. Still, when YHC rolled up and saw 3 PAX doing a coupon ruck EC (including Ripken from Sunny Florida), he […]

Burpee Medley

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Warm up SSH, WMH, hillbillies, Michael Phelps, slow merkins, slow squats ME 100 burpees in 10 minutes Burp-back mountain Burpee Dans- lunge walk 2 parking spots burpee, repeat Bearbees- bear crawl 2 spots, burpee, repeat Burp-icide- suicide with 5 burpees at every turn Mary Alt shoulder touches, low plank hold, plank jacks, low plank hold, […]