Author: f3nano

AO: LoCo BulldogQIC: GigawattThe PAX: @Hydro, @Shute, @Refueler, @Mutumbo, @Mater, @MicroChip, @Rikers, 2.0’s (17 of them) Unicorn, Bananas, Blades, Slapshot, Baby Shark, Rousey, Fin McMissiles, Francsco, Hundred K, Jumpshot, Dabo, London Broil, Orange Crush, Mario and Welcome Draw 4, Bedazzled and Imposter. WOW! WarmUp: SSH IC, Ellipticals IC, Flutter kicks IC followed by a game of Fitness BallThe Thang: American F3 Warrior obstacle course.
Obstacle #1 Weave and Jump – a series of cones and hurdles staggered down the baseline. Side shuffle down and around the cone and back to the next huddle. Jump over the huddle. Rinse and repeat down the baseline.

Obstacle #2 Over, Unders – Jump over the stacked mats and belly crawl under the caution tape.

Obstacle #3 Walk the wall – Hands of the ground and feet on the wall. Walk over the cones until you reach the last cone.

Obstacle #4 Leg Lifts – On your 6, head by the railing, arms above head holding the railing. Lift legs until they touch the railing. 2.0’s 10 rep’s HIM’s 15 rep’s

Obstacle #5 Murder Bunnies/ Bear crawls while pushing med.ball. HIM’s Murder Bunnies up the ramp. 2.0’s Bear crawls up the ramp while pushing a medicine ball.

Obstacle #6 Coupon/Medicine ball carry. From the top of the ramp, carry the coupon or Medicine ball down the steps and around to the bottom of the ramp.

Obstacle #7 Dips/Merkins. 2.0’s 10 reps HIM’s 15 reps

Obstacle # 8 Shoulder Presses. 2.0’s 10 reps HIM’s 15 reps
COT: Put First Things First – Know your priorities. Understand the important things in your life. Never lose focus on what’s important. School, Family, God! As Christians, we know that this means putting God first. Following God’s instruction in Exodus 20, we are to have no other God’s before Him. Jesus said, "But seek first His kingdom and His righteousness. (Matthew, 6:33) We have to discover what this means to our workplace, community and family responsibilities.

5 strong at #freestate navigating the rat race under the VQ of @Winston with @Deagle , @Black Diamond , @Magoo , and @Horshack .

AO: #freestate
QIC: @Winston (VQ!)
PAX: 5 – @Deagle, @Black Diamond, @Magoo, @Horshack

Warm up

• Side straddle hops
• Air pushes
• Mountain climbers
• Two laps
• Cherry pickers
• Wind mills
• Hip bridges

“Rat Race”

Round one:

• Four coupons lined up on base line of blacktop court
• “Rats” count off in sequence
• “Rats” take turns in sequence moving coupons from one end of the blacktop to the other
• While one rat is moving coupons the other rats complete the following

◦ Set 1: merkins
◦ Set 2: squats
◦ Set 3: low plank
◦ Set 4: incline merkins
◦ Set 5: alternating lunges
◦ Set 6: plank jacks
◦ REPEAT until each rat completes coupon move two times

Intermission: BURPEECIDE-Suicide to four lines…one burpee first line, two second, three third, four fourth

Round two:

• Three coupons lined up on base line of blacktop court
• “Rats” count off in sequence
• “Rats” take turns in sequence moving coupons from one end of the blacktop to the other
• While one rat is moving coupons the other rats complete the following

◦ Set 1: merkins/Carolina dry docks
◦ Set 2: squats
◦ Set 3: low plank/flutters
◦ Set 4: dips
◦ Set 5: alternating lunges
◦ Set 6: plank jacks
◦ REPEAT until each rat completes coupon move two times

Mary

• Flutters
• Reverse crunch/heels to heaven
• Seesaw planks (thanks, Magoo)
• Freddie flutters (10 freddie mercury/10 flutter in cadence, repeat twice)

COT
* Coffeeteria

3-5-2021
LoCo Crazy 8
AO: BRMS, Bulldog
QIC: Bobcat

The PAX: We had a total of 18- Primanti, Dial-Tone, Brisket, Gigawatt, Refueler, Microchip, Rikers, Silver, Nolan, Bolt, Shute, Huskers, Hydro, Mutumbo, Hoff, Mater, Beast, Bobcat. LoCO welcomes @Primanti!!

WU: Random warmup (SSH, cherry pickers, side stretches, cobra Kai, DD)

Thang- Team 1 (more running) and Team 2 (more beatdown)-simultaneous for 40 minutes

Team 1- follow the 8 around track and school (.6 mile) then 1 exercise- target 8 rounds (Burpees 30, Squats 50, Merkins 50, Lunges 50, SSH 50, Inverted Rows 25, Merkins 50, Baby Crunches 100. Those who got to 8 in 40 minutes ran 4.5 miles

Team 2-follow shorter 8 around soccer field (.25 mile) then 1 exercise-target 8 rounds (Burpees 60, Squats 100, Merkins 100, Lunges 100, SSH 100, Inverted Rows 50, Merkins 100, Baby Crunches 100. Those who got8 had 710 reps!!
Mary-6’s- Freddie mercuries, In and outs, pickle pointers

COT

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.” Corinthians 6: 19-20

You house the Holy Spirit-working out is awesome physically but improves you mentally and spiritually. Be the best version of yourself!!

AO: The Farm
QIC: Chile
The PAX: Running Man and Infinity
Warm Up:
20 Seal Jacks
20 Doggy paddle
15 Mountain climbers
10 Scorpion dry docks (switch legs each time)
30 second Baby Cobra

The Thang:
“I probably don’t show fear, but I suffer from fear like everyone else.”
Frog Hop 10 yards –
 10 merkins;
 20 copperhead squats

“We don’t own the planet Earth, we belong to it. And we must share it with our wildlife.”
Bear Crawl 20 yards –
 15 crab cakes;
 10 Howling Monkeys X 2 rounds
 (everyone grabs their ankles in Monkey Humper fashion. The first person does ten monkey humpers followed by the next person and so on as in other "ring of fire" exercises. Don’t let go of the ankles!

“If we teach people about wildlife, they will be touched. Humans want to save things that they love.”
Duck walk – 20 yards –
 10 Dancing bears (Hands and feet on the ground, lift left leg and right arm to an uncomfortable height, then back on ground. Lift right leg and left arm to an uncomfortable height, return to the ground. Works great with a 4 count.);
 10 Flying squirrels

“All you have to do in life is be passionate and enthusiastic and you will have a wonderful life.”
Inch worm 10 yards –
 Bat Wings
 Start with 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Everything is on a 4-count.

Then repeat working back to beginning.

Mary:
 15 Dirty Dogs
 10 Dying cockroach
 15 Australian snow angels
 20 Penguin crunches
 12 Starfish Crunches –
 The PAX lay spread eagle on their backs, feet just above ground. On count of 1, the PAX crunch at the core bringing the left leg and right arm together, On 2, return to start. On 3, crunch bringing the right leg and left arm together, on 4, return to start.
 10 Flutter kicks

CoT/WoW
“I have a message for my fans. Whatever you want to do in this world, it is achievable. The most important thing that I’ve found, that perhaps you could use, is to be passionate and enthusiastic in the direction you choose in this life, and you’ll be a winner.” – Steve Irwin, the Crocodile Hunter

This quote reminded me of Matthew 6:21, which says: “Where your treasure is, there will your heart be also”

Set your priorities and then place your passion and enthusiasm into what you most care about and you will find joy and satisfaction in life.

AO: Olympus

QIC: Gadget

PAX: Pop Fly, Zeus, YNAB, Ashe, & Rambler.

WarmUp: Arm Circles, Merkins, Air Squats, Cherry Pickers, Down Dog, Cobra Kai

The Thang:
Set 1: PAX did 10 reps of Goblet Squats at the end zone, 25yrd, 50yrd, 25yrd, opposite end zone and return stopping at the same markers. Murder Bunnies between markers.Set 2: Same as above, but 10 reps of Ruck Plank Pull-throughs at each marker. Walking lunges on the way back to the starting line.
Set 3: Circled up for 20 CPRs IC.
Mary: BBSUs with coupon, Freddie Mercuries, Ins & Outs, Heels to Heaven.

Announcements: El Nino will take on the 4x4x48 Gogging’s Challenge & HIMs have been encouraged to join in support; Burden Run Q by Hightower at Olympus on 3/6.