Author: El Nino

AO: Olympus

QIC: Slider & El Nino

The PAX:  Pop Fly, High Tower, Zeus, Nano, Vespa, Rambler, Fish Fry, Roddick, Yardsale, Welcome FNGs (16 Candles, Ready Mix, Mug Shot)

NOTE: New exercises.

1. Air Squats were modified to simulate fielding a ground ball, in tribute to Bill Buckner’s muff in the 1986 world-series.

2. The Boston Crème Pie (8-ct, in cadence) a modified reverse burpee, roll up into a high plank, Merkin, into a Jump Squat. We only got 6 in, but we came back to them later, (dropped the in cadence and did them OYO).

Warm-up:

SSH; Neck Rotations, Michael Phelps, Arm Circles; Down-dog; Cobra Kai; High Knees, Butt Kickers, Mosey/Fellowship lap around track.

The Thang:

Number one goal of this workout was to keep PAX moving (warm)! Temps were in the mid 20’s and the frigid winds were slicing through everyone’s layers. We rotated between stadium stairs, to last man up runs around the track, to 70 and 100 yard wind sprints & ladder sprints on the field; and used 20 yard bear crawls, inch-worms, crawl bears, crab walks, lung walks, and broad jumps to get to our next stations, where we completed bonnie blairs, merkins, burpees, Boston cream pies, Bill Buckner Air Squats, overhead air presses, calf raises, and more!

We finished the workout with three 70 yard wind sprints. First at 70%, next at 80%, then 90%, and then the last was a 100 yard sprint at 100%.

Some exercises to note: Workout started with 26 Merkins as tribute to Boston Marathon, and finished with 3 Boston Cream Pies in memory of those killed in the bombing, and lastly 5 more Boston Cream Pies in dedication to the 5 men killed during the Boston Massacre which tied into the COT them; Boston Strong  – Resiliency.     

6 Minutes of MARY:

Since we finished on sprints, we cut into Mary time, but we got some pickle pounders in for Pop Fly.

Circle of Trust (COT):

Boston has always been a major City at the center of many controversial and tumultuous times in our country, but have continually proved that unity and resiliency, and a little bit of old fashioned grit, can overcome unthinkable tragedy and even down right evil. Spending the morning reflecting on the strength of this City and it’s resiliency in tough times, while sharing a beat down brings hope and optimism to me that as unified HIMs we can make a more powerful impact on our communities, together. Boston Strong!

AO: Olympus

QIC: El Nino

The PAX:  Zeus, Nano, Banner, Slider, Monk, NAFTA, Jag, South-Paw, Derecho

Warm-up:

SSH; WMH; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps.

Thang 1 — The Filthy Forty competition:

PAX divided into two teams (5v5)

PAX had to nominate/volunteer a scorekeeper, and then they received the competition rules:

Rules: Teams have 20 min to earn as many points as possible.

Points available:

– Navigate 1 PAX (who is blindfolded) thru the obstacle course (about 30 yds of cones/hurdles) with only verbal commands. PAX giving verbal commands must doing (Merkins, Air Sqauts, or Burpees) = 100 pts

– Bear Crawl to the 40yd line and back = 10 pts

– Sprint to the 40-yd line and back = 2 pts

– 40 Burpees = 50 pts

– 40 Merkins = 20 pts

– 40 Air Squats = 20 pts

After 3 rounds of burpees, and 3 rounds of Merkins, I couldn’t use my arms for a while and Jag sprinted across the finish line as the buzzer sounded for one last 40-yd sprint… However, Team Derecho, NAFTA, Monk, Slider, Banner (earned 2000+ pts) by concentrating their time using the obstacle course, and they edged out Team Nano, El Nino, Zeus, Jag, South-Paw by a mere 100 pts. Close race!

Thang 2 – Filthy Forty Ball:

PAX divided into two new teams (5v5)

Using a soccer ball, teams can move the ball up/down the field by passing the ball, or dribbling with their feet. (Can’t run with ball in hands, also can’t bend over and pick ball up)

Scoring: Kicking ball to team-mate who controls the ball in goal = 2 pts, passing the ball to team-mate in goal = 1 pt.

6 Minutes of MARY:

Coincidentally we only had time for 40 Flutter Kicks

Circle of Trust (COT):

“He who is of a calm and happy nature will hardly feel the pressure of age, but to him who is of an opposite disposition, youth and age are equally a burden.” ~ Plato (427-346 B.C.)

“The longer I live the more beautiful life becomes.”  ~ Frank Lloyd Wright

“Age is an issue of mind over matter. If you don’t mind, it doesn’t matter.” ~ Mark Twain

“Those who love deeply never grow old; they may die of old age, but they die young.”  ~ Ben Franklin

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.” ~ Henry Ford

“In the end, it’s not the years in your life that count.  It’s the life in your years.”  ~ Abraham Lincoln

Last but not least, the quote below is the reason why we played a game, that challenged your wits as well as our brawn, and forced us to work as a team to be creative in order to find the best solution that helped us win.

“It is not the strongest of the species that survives, nor the most intelligent that survives. It is the one that is most adaptable to change.” ~ Charles Darwin

AO: Delphi

QIC: El Nino

The PAX:  Zeus, Roddick, Gadget, Derecho, Nano, Pop-Fly, Slider, Ba Da Boom, Wham-O, Hightower, Dunder, YNAB

Warm-up:

SSH; WMH; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps.

The Thang: 13 Stations (PAX made it through one rotation)

1. 300 yard sprint (out and back) TIMER

2. Curls with 2x25lb dumbbells

3. Incline row using TRX

4. KB swings w/30lb KB

5. Farmer’s carry with 2xCBs

6. Body weight Air Squats

7. Weighted overhead lunge walk (10lb mace, alternating arms)

8. Perfect Push-ups

9. Pull-ups (using rings)

10. Weighted reverse pickle pounders (35lbs)

11. Step-ups (on stadium stairs)

12. Derkins (feet on steps)

13. Jump rope

6 Minutes of MARY:

Freddie Mercurys, Pickle Fluffers, World War Ones, Mountain Climbers, Flutter Kicks, Plank Variations, Hello Dolly’s,

Circle of Trust (COT):

Seeking a deeper understanding of personal sacrifice for the greater good.

AO: Olympus

QIC: El Nino

The PAX:  Zeus, Roddick, Gadget, Ashe, Derecho, Nano, Pop-Fly

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps, Pickle Pounders.

Thang 1: Ricky Bobby Race

Broke group into two teams (4 vs 4)

Ricky Bobby Race 100 yds (25 Air Squats)

Ricky Bobby Race 100 yds (25 Merkins)

Ricky Bobby Race 100 yds (25 SSH)

Ricky Bobby Race 100 yds (25 OHD Arm Press)

Thang 2: Tire Flip Vs Sled Push (x4)

Broke group into two teams (4 vs 4).

(Team 1) Tire Flip ladder sprints. Vs. (Team 2) Sled Push ladder sprints.

Teams raced each other 4 times, switching back and forth between the sled push and tire flip with varying distances (40yds/80yds). Team members were only allowed to move the sled/tire 5 yards at a time, before sprinting back to goal line, releasing the next team member from planks to flip tire/push sled. (Team members not pushing sled/flipping tire were rotating through Air Squats, Planks, and reverse planks)

NOTE: In between each race, all members performed 25 Air Squats and 25 Merkins in cadence.

Thang 3: The Last Dance (Race)

Broke group into two teams (4 vs 4). (same rules as above, both teams performed Air Squats while waiting for their turn)

Team 1: Push sled to the 50yd line and back (5 yds at a time)

Team 2: Sprint 100 yards and back (10 yds at at time)

Finished with 25 Air Squats and 25 Merkins in cadence, followed by 75 calf-raises (single count)

6 Minutes of MARY:

Freddie Mercury’s, In & Outs, Break Dancers, Dirty Dogs & Donkey Kicks

Circle of Trust (COT):

Let go and let god

AO: Sparta

QIC: El Nino

The PAX: Zeus, Obadiah, Hightower, Roddick, Infinity, Ashe, Derecho, Hoolihan, Nano

Warm-up: SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra Kai; Cherry Pickers; Michael Phelps

Thang 1: (using marble benches/blocks about 48″ high) 20 Step-ups (alternating legs), 20 Durkins, 10 Block-Jumps, 10 Burpee Block Jump overs.

Thang 2: Timer was a two-person “log” carry/lunge walk, w/ 7’ long 4×4, out 20 yds/back. Circuit with stations: kettlebell swings, man-makers with a row/merkin, durkins on cinder block, thrusters with cinder block, goblet squats (35lbs), around the world swings with a mace, Curls (35lbs), overhead squat with 4×4.

Thang 3: Mosey to track for 200m sprint work, 2 rounds of stadium stairs, and a race back to the coupons for Mary.

6 Minutes of MARY: American Hammers, Plank Jacks, Freddie Mercury’s, Break Dancers, LBCs; Mountain Climbers, 1-minute plank.

Circle of Trust (COT): “Blessed are you who are poor, for the Kingdom of God is yours”