On 15 Aug, The OG Westbank AO celebrated its 5 year anniversary. The goal was to visit all the favorite beatdown locations at the AO in under 45 minutes. Fortunately, we had a cool breeze and a great turnout of westbank and eastbank PAXs. Thighs opened up the beatdown with …
Halfway through 2023, YHC knew it was time for a re-focus on acceleration: reviewing where we are with goals we set up back on January 1st, and setting up for growth over the rest of the year. So today’s Q would focus on Goals and Accountability. And even better – …
YHC decided to try some new things today, and some twists on popular and beloved exercises – let’s see how the crowd felt about that. Warm up: SSH Hill Billies IWs Grass Grabbers Arm Circles 5 8-Count Bodybuilders Thang: Starting at the top of Roosevelt Mall, exercise, run 2 benches …
Having worked out at Wolfpack on Friday with Gabby (still waiting on backblast) and Mothership with Rudy on Saturday, my arms and legs were a little sore. My core was not, so with the intent to make my core sore I devised an ab-centric workout. Arriving with 45 seconds to …
Last minute fill in and honored to Q on this special day. Weather was nice. Along the way I threw out some history on civilization, St. Patrick, Dark Ages, Shroud of Turin Facts, Warm up – Various arm circles Slow combo of Grass Grabber to Good Morning to Extra Slow …
366 days ago I saw my father alive for the last time. Taking a queue from Saban, I thought it’d be a good idea to Q as a way to remember him and to give myself some perspective on the gift of life I still have. I would have done …
Catfish met up with us at Wakin’ Bakin’ after Sweaty Bells couple Sundays ago. During breakfast, he asked if I would take the Mothership Q few Saturdays away. Of course I said yes. We woke up to a beautiful, sunny morning in the mid 60’s. I got in my vehicle …
Warm up with movement – Walking Imperial Walkers (AKA Gabby’s) , Bear Crawl, Crab Walks – IC around the NOMA bacon fountain. Face the Bacon for Jack Off/Jacked Up- SSH, Smurf Jacks, Red Bull Smurf Jacks, Plank Jacks – seal the deal with some Seal jacks – I thought the …
The Renaissance started off with a speaker blasting classic rock and facing the bacon to warm up. YHC was counting cadence but the Pax were too quiet. That brought a 5 burpees penalty. Pax were louder, then dropped off again, which brought 5 more burpees! That got their attention! Mosey …
