Author: f3nano

6 Strong at #freestate yesterday for Tabata and Tobaggan Relays (plus a double disclaimer in cadence)

AO: #FreeState

QIC: @Horshack

PAX – 6: @Magoo, @CashOnly, @Deagle, @Winston, @Black Diamond, @Horshack

Warm Up

· SSH x 25 IC

· Lounge Act x 15 Each Side IC

· Austrailian Snow Angels x 15 IC

· Rocky Balboa Toe Touches x 30 IC

· 3 Laps around blacktop with Karaoke on the sides

· Cherry Pickers x 15 IC

· El Capitan x 15 Each Way OYO

· Michael Phelps x 15 IC

The Thang

· Tabata Part 1 (20 on / 10 off) x 8 – Mosey one lap between sets

o Squats

o Ozzy Osbournes

o Mountain Climbers

· Toboggan Push Relays (10 mins)

· Tabata Part 2 (20 on / 10 off) x 8 – Mosey Between sets

o Dips

o Alternating Lunges

Mary

· Reverse Plank-o-rama X 15 IC

· Van Goghda (one hand opposite foot) x 10 Each Side IC

· DrWs (8 count) x 10 IC

· American Hammer x 15 IC

· Leg Lifts x 15 IC

COT:

· Third F – trying out new approaches under the leadership of @Monk, deep breathing, meditation, etc.

AO: Horizon

QIC: Lazlo

The PAX: @3mile, @kodiak, @magoo, @disco, @maj.Payne

Warmup: SSH, hillbillies, Moroccan Nightclubs, cherry pickers

It was an icy morning at #horizon-ao but that didn’t deter six brave pax from showing up to find out what sort of nonsense we would come up with. The QIC couldn’t decide if the parking lot was any better than the field, it was all ice, so after a brief warmup we trekked over the the covered cafeteria patio, started some tunes, and got to work. At least that’s what would have happened if the QIC didn’t have a juvenile curiosity about what kind of exercises would work well on ice. But after a quick experiment to find out, we returned to our regular programming.

The Thang:

The first exercise was on the icy turf outside the patio. Remember the scene in Bambi when he’s sliding around on the ice? The PAX did a nominal bear crawl back and forth across the small field, but dubbed it the “Bambi crawl.” @3mile realized that on ice there’s no need to lift your hands off the ground and moved faster than I can run. The rest of us looked pretty much exactly like Bambi. It was awesome. I don’t remember that movie exactly. I think it was sad. But this exercise made the QIC very happy.

We then moved to the patio and split into four stations, rotating until a 5 minute timer stopped us. The coupon station timed the rotation. For round 1, the exercises were:

1. 10 blockies
2. Merkins
3. BWS
4. LBCs

Round 2:
1. 15 thrusters
2. Dips
3. Wall sit
4. Flutter kicks

Round 3:
1. 20 kettlebell swings
2. Balls to the wall
3. Monkey humpers
4. Big boys

Round 4:
1. 10 jump-over burpees
2. Alt side plank
3. Toe taps
4. Heels to heaven

Mary: By the time we made it back we were over time. So Mary was an ice trek.

Then, while chatting about Q Source, the QIC jumped straight to COT. The problem? No count-o-Rama, no name-o-Rama. Just totally spaced out. So a sad ending to an otherwise great time with the PAX.

COT: The night before the ice fest, the M asked why I don’t just take the day off when it’s so bad out there. I didn’t have a great answer ready, but did think about it. It’s because of you guys. I definitely wouldn’t be out there for 1st F on my own. But knowing this group is going to post us enough. Especially in these times, seeing you guys in the morning is my 2nd F also, and I’m very grateful to have it. So the best thing we can do is share it, and grow the group, and pass it forward.

2-20-2021
2.0 Reunion
AO: LVCC
QIC: Bobcat
The PAX: We had a total of 12- Brisket, Gigawatt, Refueler, Microchip, Bobcat and 7 PAX-2.0s. LoCO welcomes 2.0 Cobra Kai!!

WU: Random warmup (SSH, cherry pickers, ladder climbs, side stretches, butterfly, squats, mountain climbers, side hops, merkins, lunges, side planks
Lap around the community center
Thang- Team 1 and Team 2 races (rest of the team planks of hold squat position)= 6 rounds
Butt kicks, Backwards run, Karaoke, Hockey stick, Soccer dribble, Sprint
Mary-Flutter kicks, Baby crunches, Heel-taps, In and outs, 5 superman holds (10 seconds, 15, and 20)
COT

Kids -do you best and stay positive! We support you and love you. This has been a tough year but life will get back to normal. We wish you luck as schools open back up!
Quote for the day
“Do a little more than you’re paid to. Give a little more than you have to. Try a little harder than you think possible, and give a lot of thanks to God for health, family and friends” -Art Linkletter

Had to Frankenstein our “proof of life” for today. Thank you for coming out an enjoy your weekend!

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:

Escalator

Do exercise 1 (for 30s), then rest (for 20s). Do exercise 1 then exercise 2 then rest. Do exercise 1, then exercise 2, then exercise 3, then rest….and so on until all 5 exercises are done.

Format:

• Flying Squirrel, 20s Rest

• Flying Squirrel, Squat Thrust, Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Penguin Crunch , Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Penguin Crunch , Crossover mountain climbers, Rest

20s and 40s (10 minutes)

20s High Knees, 40s: 1 Merkin & 10 Squat Jumps

20s High Knees, 40s: 2 Merkins & 9 Squat Jumps

20s High Knees, 40s: 3 Merkins & 8 Squat Jumps

20s High Knees, 40s: 4 Merkins & 7 Squat Jumps

20s High Knees, 40s: 5 Merkins & 6 Squat Jumps

20s High Knees, 40s: 6 Merkins & 5 Squat Jumps

20s High Knees, 40s: 7 Merkins & 4 Squat Jumps

20s High Knees, 40s: 8 Merkins & 3 Squat Jumps

20s High Knees, 40s: 9 Merkins & 2 Squat Jumps

20s High Knees, 40s: 10 Merkins & 1 Squat Jump

Cardio 10×7

10 Second Intervals:

• 10s Quick Feet

• 10s High Knees

• 10s rest

• 10s Mountain Climbers

• 10s shoulder taps

• 10s rest

Repeat for 7 rounds for 7 minutes

Mary:

15 Box Cutters up and out

15 box cutters out and up

20 sit ups

15 leg raises

15 Wipers

CoT: We watched the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4).

The Blue Pill is the choice of the easy, false life of a Mascot.

The Red Pill is the choice of the hard, true life of the HIM.

The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP.

This is how we combat Sad Clown Syndrome.

Taking the Red Pill is deciding to be a HIM. It accelerates your fitness, fellowship, and faith and moves you toward proper personal alignment. Ultimately, he becomes a man who is fulfilling the role that was designed for him by the SkyQ.

AO: The Patriot

QIC: CableGuy
The PAX: Brown Bag, Citrus, Lucius, Maguire, Spokes
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Fellowship lap around the ice rink (er, Patriot turf)
The Thang: Pax paired up for Dora Round 1: 100 Merkins, 200 Plank Jacks (single count), 300 American Hammers (double count) with a 100 yard run as the travel. We then took a break to run the length of the field and back – one partner forward, one partner backward, maintaining 10 yards distance tossing a tennis ball back and forth. Three burpees when it hit the ice. We did a lot of burpees. Then Dora Round 2: 50 Burpees, 100 Body Weight Squats, 200 Alternating Shoulder Taps (three count). Finished off with a second tennis ball/burpee partner run.
Mary: Freddie Mercury, Toy Soldier, LBC
COT: The aphorism ‘Fake It Til You Make It’ … Most of us do it on some level, especially professionally. But once you make whatever ‘it’ is … Buckle down and learn it. That’s how you gain real knowledge and authenticity as a leader.