Crash

Jun 24 2026

Buns & Thighs @ The dump

3 pax joined me as I Q’d for the first time in a while. Here is how it went

Warm up:

SSH

Windmill

Bean Pickers

Arm circles

Left over right

right over left

Mosey to stairs

Jump squats 10 IC

up stairs

APD 10 IC

down stairs

jump squats 10 IC

Lunges 10 IC

up stairs

APD 10 IC

LBCs 10 Ic

down stairs

Jump squats 10 IC

Lunges 10 Ic

Howling monkies about 10 times around

up stairs

APD 10 IC

LBCs 10 Ic

leg lifts 6″ off ground hold ring of fire to 30

down stairs

Mosey to stage

Crunchy frog 15 IC

american hammer 15 IC

leg swings 15 IC

lap around stage

Supermans 10 IC

Fire hydrants 10 each leg

scuba steves 10 IC

Clean up the stage

Mosey to flag

good mornings

End

Moleskin:

Nice work fellas. My legs were pretty tired from the beat down. I cant do much with my arm so any of my Qs for awhile will be leg heavy.

Thanks for letting me lead

Crash

Apr 18 2026

Get Juicy @ Wicker Park

2 pax joined me as I attempted to burn out uppers lowers and abs. Here is how it went

Warm up:

SSH

Bean Pickers

Windmill

Arm Circles

Seal claps

Skol Claps

willie mayes hayes

right foot over left

left foot over right

butter flys

mosey around tree

Thang:

curls 10 IC

Hold at 45 degrees for 15 seconds

move arms a degree out and squeeze for 15 seconds

military press 10 IC

overhead coupon hold count off until we hit 18

bench press 20 IC

perfect bench (3 second negatives) 20 IC

pull overs 10 IC

hold pull overs count off until we hit 18

tree lap

parking lot

sprint to curb

dead bugs

BJJ sit up

j lows

sprint back to shelter 1 curb

LBCs

leg swings

Alabama prom dates

sprint back to curb

fire hydrant

donkey kicks

broken windsheild wiper

sprint back

side crunches each side OYO

crunchy frog

super mans

sprint back

american hammers

scuba steves

flutter kicks

sprint back

Back to shelter

squat thrusters 15 IC

hold weighted squat ring of fire – timer 2 squat thrusters went around 5 times

lunges 15 IC

hold weighted squat – timer 2 mary katherine lunges went around 5 times

mosey to flame

step ups

seated squat jumps

mosey to flag

good mornings

hold plank

Endddd

Moleskin:

Nice work today fellas

It was a bit chilly but we warmed up quick. I tried to burn out upper body then get some sprints and abs in before legs. Hope you guys enjoyed it.

Reminder to sign up for the 5k. It is a great event WE are putting together for our region and something we can all be proud of.

Thanks for letting me lead

Crash

Mar 26 2026

Double Darko @ The Dump

Part 2 of ht Crash Donnie Darko series

Warm up:

Trader joe had everyone going with windmill and arm circles

** I got here 2 min late**

Bean pickers

SSH

dancing rockettes

right over left

left over right

moroccan night clubs

windmills again

Thang:

partner up dora

100 merkins

200 jump squats

100 carolina dry docks

200 lunges single count

timer is murder bunny down 5 parking lot lines and back

**cut the lunges down for time**

Back to flag

Mary:

American hammer

dead bug?

slow dance APD

heel touches

LBCs

good mornings

Windmills again

Timeeeee

Moleskin:

Part 2 sucked. Everyone thank phiddippides because I hate murder bunnies so I was going to pretend to forget about those even though they fit the theme. But his preblast made me add it. It sucked.

Great work to everyone today. Nice seeing Trader joe out at the dump and talking about our love for Scotland together at coffee.

Still dont understand that donnie darko movie but maybe this will get me to watch it again.

Thank god for everything, even when days are hard.

Thank you for letting me lead

Donnie Crasho

Mar 26 2026

Donnie Crasho pt 1 @ The dump

Warm up:

SSH

Arm circles

Dancing rockettes

seal claps

bean pickers

skol claps

windmills

Thang:

partner up

farmers carry around the park – partner do 28 jump squats and replace pax until back to the start

overhead carry block around the park – 7 burpees and replace pax

overhead carry block around the park – 7 diamond merkins and replace pax

Dora:

100 front raises

200 curls

timer lap around the park

Mary:

leg swings

Crunchy frog

APD

LBCs

scuba steves

superman

Timeeeee

Moleskin:

Nice work guys. I pulled the theme from wanting to mess around about easter coming up yet bringing the pain. That made me think of the movie Donnie Darko. Strange movie. I couldnt tell you what its about. I did look up the spark notes and something about the world ending in 28 days so I tried to make the reps in 28 or 7s.

Grab an April Q. Doubling up at the dump is fun Ive done it twice now. You can build off a part 1 and part 2.

Thanks for letting me lead

Crash

Mar 12 2026

Form week LEGS @ THE DUMP

I got there right at 5:30 and saw pax waiting on me! Here is what we did

Warm up:

SSH

Willie mayes hayes

right leg over left

left leg over right

dancing rockettes

bean pickers

Mosey to stage

Thang:

PROPER SQUATS

Knees never past your toes
ass breaks 90 degrees
dont “duck” your feet
back straight– look up if you need to
spread your chest

Perfect squat 12 IC

lap

al gore ring of fire timer 3 jump squats

12 perfect squats IC

lap

perfect squats 12 IC

hold angry chair line of fire down and back — 3 jump squats

lap

PROPER STEP UPS

back straight
knee ankle hip alignment– foot knee hip making 90 degrees
dont use back leg

10 8 count step ups IC

lap

10 8 count step ups

lap

10 8 count step ups

lap

PROPER LUNGES

knee never past your toe– will mess up your patella tendon
drop straight down
“hips on a string”
knees never bang off the ground

10 4 count step ups

mini lap

10 4 count step ups

mini lap

10 4 count step ups

mini lap

Mosey back to flag

PROPER DEADLIFT

shoulder width
spread chest
drive hips
knees never past your toes

6 deadlifts IC

TIMEEE

Moleskin:

Nice work this morning fellas. Form week is always a good time to slow the cadence down and explain good form and technique. I hope you liked the Q and found it informative.

Thanks for letting me lead fellas

Crash