AO: The General
QIC: Traveler
The PAX: @Traveler, @Citrus, @Jag – This workout is an homage to the recently crowned AFC East 2020 Champion Buffalo Bills (YHC’s hometown team), who won their first division title since ‘95.
WarmUp: 95 Side Straddle Hops. Run the length of the football field, alternating every 25 yards between high knees, butt kickers, karaoke. Then sprint back the length of the field at 80% speed.
The Thang: We celebrated the Bills’ vanquishing their demons by vanquishing our own. The 3 big numbers for this workout are:
65: As in 1965, when the Bills won the AFL Championship
25: Number of years since the Bills last won the division
4: Four straight AFC Championships in the early 90s
The PAX performed repeats of the following, each to be completed in 4 minutes:
Travel 100 yards
65 of an exercise
25 of an exercise
Plank or Al Gore until the 4 minutes are up
Round 1: 100 yard sprint, 65 flutter kicks, 25 burpees
Round 2: 100 yard backwards sprint, 65 LBCs, 25 Bonnie Blairs (each leg)
3: 100 yard sprint, 65 drunken mountain climbers (each leg), 25 jump squats
4: Backwards sprint, dips, v-ups
5: Sprint, tuck jumps, hand release Merkins
One final leg: Move down the field in 25 yard bear crawl increments, stopping to do 10 of a “rest” exercise of the PAX choice in between 25 yard segments. Exercises included squats, big boy sit ups, and hand-release Merkins.
7s: Leg raises and squats (adding up to 7 each time), with a 10 yard lunge walk in between each round.
Sprint around the track. 1 mile for every year of life YHC had lived the last time the Bills won the division…zero.
Mary: Around the horn – Freddie Mercuries, Jack Knives, LBCs.
COT:
“It’s not what you’re facing, but where you’re looking.”
We will all encounter challenges. It’s how we orient ourselves towards these challenges that defines how we’ll come out on the other side.
If we are inward looking, we can get in a spiral of pride at our successes or self-pity at our failings. But if we are outward looking, giving thanks for our gifts and offering up the obstacles we face as sacrifices for other people and to God, we can adapt to any suffering.
F3 The Capital 