AO: #Loco – BRMS: Bulldog

QIC: Brisket

The PAX: Bobcat, Bolt, Rikers, Dial-tone, Refueler, MicoChip

WarmUp: SSH IC, Tricep Stretch L&R OYO, Arm Circles (Forwards & Backwards) IC, Lunges (L&R side) OYO, Quad Stretches (L&R) OYO, Calf Stretches, CobraKai

The Thang: “Call or Text Me” Workout

Pick a Pax and use their phone number. Do each exercise for each number of their phone number.

1. Coupon Curls x25 IC

2. 20 Lunges – 10 per leg

3. 15 Myrkins

4. Coupon Chest Press x25 IC

5. Coupon Shoulder Press x25 IC

6. 45 Second Wall Sit

7. Goblet Squats x25 IC

8. Bear Crawl

9. Murder Bunnies

0. Plank – Q Determines How Long To Hold It

– The dash between area code/1st three numbers cardio = Side Shuffles down and Karaoke back / The dash between 1st three digits and last 4 digits cardio = High Knees Down and Backwards Run back

Example: (867)-309-2541: Bear Crawl, Wall Sit, Goblet Squat, Cardio #1, Myrkins, Plank, Murder Bunnies, Cardio #2, Lunges, Shoulder Press, Chest Press, Curls, Rest, Rinse & Repeat with another Pax Phone Number

MARY: Flutter Kicks, Dolly Partons, Annie’s, Coupon Pulls from a Plank “Pass The Wrench”

COT: Iron Sharpens Iron – Proverbs 27:17 As iron sharpens iron, so one man sharpens another. What are we doing to hold our brothers accountable and sharp? Are you a Life Giver or a Life Taker. Go be a Life Giver today.

AO: #FreeState
QIC: @Deagle
PAX: 4 – @Winston, @Black Diamond, @Horshack, @Deagle

Warm Up
· SSH x 25 IC
· Merkins x 15 IC
· El Capitan x 10 each direction
· Mosey between shelters
· Hillbillies x 15 IC
· Mountain Climbers x 10 IC
· Cherry Pickers x 15 IC
· Mosey between shelters
· Windmills x 15 IC
· Hairy Rockettes x 15 IC
· Monkey Hampers x 15 IC

The Thang: Ladder (first round 1rep, second round 2reps, … 10reps) with four exercises. Adapting to the snow/ice conditions… with 5 SSH between each round:
o Burpees
o Dips
o Squats
o Merkins

Mary:
o Flutters x 20 IC
o LBCs x 20 IC
o Dying Cockroach x 20 IC
o Plank-o-rama
o Rosalitas x15 IC
o Reverse Crunches x 10 IC followed by 10 Flutters IC

COT

AO: LoCo Bulldog
QIC: Gigawatt

The PAX: @MicroChip, @Dial-tone, @Bobcat, @Bolt, @Hoff, @Shute, @Mutumbo, @Brisket, @Nolan, @Rikers, @Pre, @Boone

WarmUp: SSH IC, Arm Circles IC, Plank w/ rotations IC, Cobra Kai, DWD w/ calf stretch, Mountain Climbers IC

The Thang:
Part 1: 1 Minute Reflections – static hold each exercise for 1 minute.
Planks, Merkins, Squats, Lunges
Part 2: Core & Cardio – Hiit 40 on 15 off
Plank up/downs
Side shuffles
Plank w/ side to side jumps
Supermans
Flutter Kicks
High Knees
Peter Parkers
Mountain Climbers
Part 3: Legs Hiit 30 on 10 off
squats
Squat jumps
Lunges
Iron Mikes
Side Lunges
Pickle Pointers
Single Leg Pickle Pointers

Mary: Full of Grace
Flutter Kicks
LBC
Dollies
Leg Lifts

COT: Lent is the time each year where you should spend time reflecting on who you are. As a Christian, as a Man, as a Husband, as a father. Keep it simple, whatever you’re doing right, keep doing it. Whatever you’re doing wrong, stop it!

AO: The Farm

The Thang: based on the snow forecast tomorrow, Thursday Feb 18, at 5:30-6:15 am EST, we will be joining a #virtual AO for a snow-proof beat down. Bring a small step stool and a coupon if you can. We will be using them for couple of exercises. Zoom link below:

https://us02web.zoom.us/j/7219824536?pwd=bitGUTdGTHRTdDhoblJvSklwWFhuUT09

AO: Compound

PAX: Hightower, Zeus, Wham-O, Roddick, Nano, FNG- Popeye!

WARM UP: SSH; Cherry Picker; Willie Mays Hays; Michael Phelps, Mountain Climbers

THE THANG:

Fast paced tour of the compound concrete jungle. STOP 1: the green meadow

2 groups, switching btwn A/B turns

A: lunge walk 30 yds/back/ B: bench jump ups

A: bear crawl 30 yds/crawl bear/ B 10 derkins, dips

A: high knees 30 yds/reverse run/ B: 20 derkins in cadence

Mosey to 7 story garage climb, up the stairs for group plank, down to bottom for al gores

Snake around planters at Mosaic

Mosey to underground for 5 pull ups, 10, merkins, 15 BW squats/ 1/6 mile run (repeat)

Mosey back to field for Mary and a Journey #monthlychallenge inspired round. Ring of Fire to close

CIRCLE OF TRUST: Kaisen is a Japanese term for “continuous improvement.” That’s what we should all be about, not only physically, with daily modest steps, but in our thought life, relationships, faith, etc. ended in pray for Delaware PAX Iron with a family death.