Author: El Nino

AO: The Highlands

QIC: El Nino

The PAX:  Jenner; Jag; Obadiah; Derecho; Bandit; Toolbox; Trolley

Warm-up:

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

Follow the Leader: Fellowship jog around park…karaoke, side-shuffles, etc etc… with the niceties ending when we arrived at…. Sled. 😦

Thang 1:

Basic POAS beat-down… just with a 100+lb sled. 😀

Start at center boundary of soccer field, where everyone is given a number (#1-8).

Team sprints to corner, while one member has to push the sled (Team member 1 starts with sled). Team performs SSH until “Six” arrives. When the “Six” arrives, they select the beat down of their choice (exercise & reps)… as soon as “Six” yells recover, then the rest of the team takes off & sprints to next corner and performs SSHs until the next sled pusher arrives. Wash, Rinse, Repeat! This went on for 10 rounds; sporadically the Q would make a member push the sled double the prescribed distance… (Which was deemed “unfair” by some… and made the Q smile on the inside) J

Thang 2:

Never ending circle of Side Straddle Hell…

Team forms a circle around the rowing machine. Team member 1 runs to rower, sprints 100m, while Team member 2 calls cadence for SSHs… Wash rinse repeat until entire team’s calves are dead to the world… and everyone has completed their rowing sprints.

6 Minutes of MARY: Break Dancers; alternating hand position Merkins; Bannana Roll-overs?(I just know they hurt); Freddie Mercury’s; Big-Boy sit-ups; Penguin Toe-Taps; American Hammers; jump squats.

Circle of Trust (COT): This work out was inspired by POW/MIA worldwide, but also inspired by the Motto “Always pick up your six”. It’s designed as a metaphor to remind everyone to ALWAYS pick up your “Six”. While we were forced to watch our teammates endure the sled by themselves, we worked and we waited. While our teammates endured the rower, we worked and we waited…. It is easy to see someone pull a sled, or endure the suck of the rower… but many Sad Clowns push invisible weights that you cannot see. So, it’s important that we be mindful of that… and now more than ever, keep your shields locked!! Look left and right, and take care of your “Six”.  Because life isn’t fair! …and you never know when it’s going to knock you down unexpectedly. Pick your six when your up front, and know that when your the six, we’ll never leave you behind either.

AO: The Patriot

QIC: El Nino

The PAX:

Derecho; Lucius; Elvis; Citrus; Spokes; Cable Guy; Roadkill; McGuire; Traveler; Buggy; Bodett; Wedding Singer; Lazlo.

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai; Michael Phelps; Cherry Pickers; fellowship jog with butt-kickers, high-knees, karaoke, side-shuffles.

The Thang:

Start at the goal line:

10 Burpee Block Jump Overs

25 yard Murder Bunny

25 Thrusters

Return to goal line with block

10 Burpee Block Jump Overs

50 yard Murder Bunny

50 Alternating Block Merkins

Return to goal line with block

10 Burpee Block Jump Overs

75 yard Murder Bunny

75 Curl Presses

Return to goal line with block

10 Burpee Block Jump Overs

100 yard Murder Bunny

100 Block Windshield Wipers

Return to goal line with block

10 Burpee Block Jump Overs

Circle of Trust (COT):

Keeping Faith when everything that you are working towards falls apart, and you are tempted to give up or change plans… Keep Faith. Reminder: Reach out to your extended friends and family and check on them, if you haven’t heard from them in a while!

AO: The General

QIC: El Nino

The PAX: Traveler; Jag; Citrus; Buggy; D’Artagnan; Derecho; Fridge; Fairweather; Citrus; Sam Adams; Welcome FNG Bleu Cheese!

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog/Cobra Kai, Cherry Pickers

Follow the Leader: 10 flights of stadium stairs, butt-kickers, high-knees, karaoke, side-shuffles, and fellowship jog around the field to line up on goal line.

The Thang:

Start at the goal line:

Bear crawl to 20yd line, perform 10 hand release Merkins

Bear crawl to 40yd line, perform 20 4-ct Bonnie Blairs

Bear crawl to 60yd line, perform 30 Burpees

Bear crawl to 80yd line, perform 40 Overhead press

Bear crawl to opposite goal line, perform 50 Air squats

Head back in opposite direction.

Lunge walk to 20yd line, perform 10 hand release Merkins

Lunge walk to 40yd line, perform 20 4-ct Bonnie Blairs

Lunge walk to 60yd line, perform 30 Burpees

Lunge walk to opposite goal line, perform 50 Air squats

Start at the goal line:

Sprint 20 yds and back (75%)

Sprint 50 yds and back (75%)

Merkin Ladder:

AMRAP, Chest to Deck Merkins (10 seconds)

AMRAP, Chest to Deck Merkins (20 seconds)

AMRAP, Chest to Deck Merkins (30 seconds)

AMRAP, Chest to Deck Merkins (20 seconds)

Finish with 10 perfect technique Chest to Deck Merkins (no time limit)

6 Minutes of MARY: Flutter kicks, Freddie Mercury’s, Big-Boy sit-ups, American Hammers, Shoulder taps, Vision Quest

Circle of Trust (COT): Reach out and extend yourself to someone who needs you, that you haven’t talked to in a long time. COVID has turned so many or our attentions inward… Pause and think of someone who you used to connect with before COVID and pick up the phone and check-in on them. Make someone’s day, by showing them that you cared enough to put aside your busy schedule to connect with him or her.

AO: Traveling AO – Woodson High school

QIC: El Nino

The PAX: Monk; Hightower; Zeus; Derecho; Nano; Ashe

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog.

Follow the Leader: Butt-kickers, high-knees, karaoke, side-shuffles, fellowship jog around the field, and one lap up/down the stadium stairs.

The Thang:

Six Stations: (This had a LONG timer, only made it through one round)

1. Up/Down 3 flights of stadium stairs (Timer)

2. *Active Recovery: High Plank (hands on soccer ball)

3. Goblet Squats (35lb kettlebell)

4. Sled push (170lbs)

5. 10lb Mace Squats (fully extend arms; hold mace upright, swing back/forth in an upright position, while squatting)

6. *Active Recovery (World War Ones)

6 Minutes of MARY: Flutter kicks, Merkins, Air-Squats, Freddie Mercury’s, Mountain Climbers, Fire Hydrants

Circle of Trust (COT): Be CONTENT with who you are… today. Although we all have imperfections, everyone woke up PERFECT, made in God’s image. Meditate on that idea; fully comprehend that not one person alive gets to choose the body they are born into, their intellect, parents, income, family, country, or any other circumstances they deal with on a daily basis. Once you accept this idea, as a truth that is self-evident, then you can spend less time judging yourself… and more time getting after it, using what you have to better yourself every day!

AO:  Delphi

QIC: El Nino

The PAX: Major Payne; HighTower; Dunder; Zeus; Derecho; Wham-O; Curry; Nano; Obadiah

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra (Up-Dog)

The Thang: (bear crawl length of soccer field, walking lunge back)

Bear Crawl 20 yds

10 (4ct) Bonnie Blairs

Bear Crawl 20 yds

20 Burpees

Bear Crawl 20 yds

30 Sumo Squats

Bear Crawl 20 yds

40 Overhead Press

Bear Crawl 20 yds

40 Overhead Press

Bear Crawl 20 yds

50 (4ct) Side Straddle Hops

Walking Lunge 20 yds

10 (4ct) Bonnie Blairs

Walking Lunge 20 yds

20 Burpees

Walking Lunge 20 yds

30 Sumo Squats

Walking Lunge 20 yds

40 Overhead Press

Walking Lunge 20 yds

50 (4ct) Side Straddle Hops

Thang 2:

Maximum Merkins to failure (4 rounds of OYO, 15 seconds work, 15 second rest)

6 Minutes of MARY: Flutter kicks, reverse burpees, SSH, Merkins, Sharon Stones, LBCs, American Hammers, Fire-Hydrant/Donkey Kicks, World War Ones, Oblique crunches

CIRCLE OF TRUST: Mark 9:35, NIV: “Sitting down, Jesus called the Twelve and said, ‘Anyone who wants to be first must be the very last, and the servant of all.” It sounds good on paper, until you try to put it in action, and your ego tells us otherwise. Making sacrifices in our own lives in order to serve others, takes strength, courage, and faith. When you serve others, it puts you first in heaven, and strengthens your spirit in ways you can’t on your own.