Author: El Nino

AO:  Delphi

QIC: Derecho (VQ)

THE PAX: Hightower, Pop Fly, Dunder, Roddick, Hoolihan, Nano, El Nino, Ashe.

THE WARM UP: Fellowship jog with butt kickers, high knees, and side shuffles. SSH, down dog, cobra, Willie Mays Hays, and arm circles.

THE THANG : A nonstop four round leg based, moving end-end on soccer field, workout consisted of many bear crawls, walking lunges, and side step squats with leg and core exercises in between.

Round 1: 20 yard bear crawl & 9 Bonnie Blaires (BB) IC, 20 yard bear crawl & 9 Flutter Kicks IC, 20 yard bear crawl & 9 Sumo Squats, 20 yard bear crawl & 9 Plank Jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.

Round 2: 20 yard walking lunge & 10 BB IC, 20 yard walking lunge & 10 flutter kicks IC, 20 yard walking lunge & 10 sumo squats, 20 yard walking lunge & 10 plank jacks IC, 20 yard walking lunge,  then 100yd sprint back to other end of field.

Round 3: 20 yard side step squats & 11 BB IC, 20 yard side step squats & 11 flutter kicks IC, 20 yard side step squats & 11 sumo squats, 20 yard side step squats & 11 plank jacks IC, 20 yard side step squats, then 100yd sprint back to other end of field.

Round 4: 20 yard bear crawl & 15 BB IC, 20 yard walking lunge & 15 flutter kicks IC, 20 yard side step squats &  15 sumo squats, 20 yard bear crawl & 15 plank jacks IC, 20 yard bear crawl, then 100yd sprint back to other end of field.

Marry:  Big boy (stand up) sit ups, fire hydrants, reverse planks, merkins, penguins, over head arm claps, and more.

CIRCLE OF TRUST: Discussed the importance of being aware of your surroundings and the people around you at all times, when making even the smallest decisions all the way up to the largest decisions. Every action we take has a ripple effect on every PAX within your circle. Understanding the reactions and ripples based on your own actions, enables you to be kind, and keep your circle strong.

SATURDAY SLEIGH-RIDES (GIDDY-UP!):

AO:  Olympus

QIC: El Nino & Derecho

THE PAX: Hightower, Pop Fly, YNAB, Roddick, Derecho, Nano, Jag, Pele, Banner, Honey Badger, Welcome FNG (Ash)

THE WARM UP:

SSH, Imperial Walkers, WMH, Arm Circles, Down-dog, Cobra, mosied in circle – shuffled right, shuffled left, high-knees

THE 2.0s THANG 1:

4 x 2.0s led by Derecho completed 4 rounds of coned shuttle runs, burpees, Merkins, mini hurdles, ladder foot work, bear crawls, sprints, and air squats

THE PAX THANG 1:

PAX completed 2 rounds of 4 stations:

Station 1 (TIMER): 30 yard sled pull (87lbs empty), + teammates weight on sled, (switch); teammate pulls back.

All other stations, teammates switch at sled pull halfway point.

Station 2: Tire flip (step/jump over tire), flip back, repeat //  teammate performed 8-ct Perfect Merkin Burpees

Station 3: Sledge Hamer swings on tire // teammate performed deep sumo squats with wooden pole extended overhead.

Station 4: Weighted Step-ups on bench w/35lb dumbbells //  teammate performed snatches, w/30lb dumbbell (alternating arms)

In between every rotation, before moving to next station, PAX actively recovered by completing variations of bear crawls, crocodile crawls, inchworms, and sprints, between 20-30 yards.

THANG 2:

F3 style Ultimate Frisbee, sponsored by burpees, air-squats, merkins, and mountain-climbers.

CIRCLE OF TRUST: Invest deliberately in your roots and the roots of those around you.  Where, when, and who you invest your time and energy in matters! The invisible strength, hidden underneath the ground that supports PAX through difficult times are grown in the dark, through hard work, over long periods of time. Grow your roots wisely and grow them deep, and you will survive any climate, and any storm!

Jeremiah 17:7-8 “Blessed is the man who trusts in the Lord, whose trust in the Lord. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when the heat comes, for its leaves remain green, and it not anxious in the year of the drought, for it does not cease to bear fruit”