Author: f3nano

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Einstein; Kodiak; Sunshine; Mayberry; Attache; Sticks; Lazlo; Lightspeed

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC; Down
Dog/ Up Dog; Mosey around the field

THE THANG:

Dora #1: 100 Burpees; 200 single count plank jacks; 300 double count American Hammers.

PAX mosied for about 5 minutes alternating easy mosey with 85-90% sprint pace

Dora #2: 50 burpees; 100 merkins; 150 LBCs
,
MARY: Superman x10

CIRCLE OF TRUST: PAX did one minute of mindful breathing. It was the longest any one of us had ever gone without hearing Sunshine speak! 😀
It’s important to stop sometimes and take a breath. With everything going on in the outside world and in our immediate lives stopping to do this a couple times a day can work wonders.

AO: The Farm
QIC: Rocketman
The PAX: Infinity, Running Man, Chile, Rocketman

Warmup/CoP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Merkins x10, downs
Imperial Walkers x12, IC
Mosey on to the field

The Thang

Noah’s Ark

Done either across the length or width of a football or soccer field. Mix and match
these in varying combinations.

Two stations, AMRAP.

– Sprint
– Backward Sprint
– Karaoke right
– Karaoke left
– Bear Crawl
– Crawl Bear
– Backward Crab Walk
– Forward Crab Walk
– Leapfrogs
– Walking Lunges

Exercises at each end until the PAX come in:

– Merkins
– Diamond Merkins
– Elbow Plank
– Stag Walk
– Nolan Ryans
– Squats
– Burpees

6 MoM:

12 reps or so of each:

– Superman
– Big Boi Situps
– Penguin crunches
– Flutter Kicks
– Sweat Angels
– Rosalita
– Crab cakes

CoT/Words of Wisdom

A worker without genius is better than a genius who won’t work.
– Leopold Auer

We often think of gifting as the reason a person reaches his goal. "That guy started a successful company because he is just really smart! That musician is amazing because he’s just got the touch!"

But Leopold tells us that someone who works hard is better than someone with gifting. And who is this fellow? Well, he was known as an outstanding violin teacher, one sought after for gifted students, yet he highly regarded _those who put in the work more than raw gift._

In other words, those who develop the skill of tenacity, of consistency, of discipline. In our own lives we need to build discipline into your spiritual life, your work life, your family life. That is, if we ever want to get anywhere and judging by the fact you’re here, I’m guessing you do. So take that discipline it took to get up today; build on it in your labors, put in the work, and you will reap the reward.

AO: The Patriot

QIC: CableGuy
The PAX: Bambino, Citrus, Elvis, Fish Fry, Flipper, Lucius, Maj Payne, Roadkill, Spokes, Surely, Undertow
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey from Field to Arena via Yorktown Boulevard to get that hill in. Find a spot on the wall for Step Ups x10 straight into Derkins x10 – five sets. Mosey toward basketball court with a quick ~50 yard Bearcrawl break. Mosey to gym entrance, find a spot along the railing for Aussies x10 straight into Merkins x10 – five sets. Mosey back to the arena and back to that wall for Dips x30 followed by Air Squats x30. Mosey on back toward the basketball court with a ~50 yard Crab Walk thrown in. Line up along the b-ball court sidelines for Shoulder Taps x10 straight into Mountain Climbers x10 – five sets. Mosey to the field for Burpee / Jump Squat pyramid concluding with 11 Burpees for total of 66 toward your daily goal. Between the moseying, mountain climbing and pyramid, YHC’s watch tracked 1.9 miles of travel.
Mary: Freddy Mercury, LBC, Toy Soldier
COT: Empathy, tolerance and accountability are prominent themes in the culture today and important azimuths (@Lucius!) for us all. Hold yourself accountable for starting with empathy, avoiding the urge toward anger and judgement.

AO: LoCo Wolverine

QIC: Rikers

The PAX: Bobcat, Refueler, Beast, Silver, Pre, & YHC

WarmUp: 2 laps around the track; for YHC it was 80 coupon Man Maker burpees- Bobcat and Refueler joined for a few sets too

The Thang: 400m up tempo intervals with 200m mosey recovery OYO AMRAP. Goal was each HIM achieve at least 3 miles which was accomplished; all but Pre who lapped everyone and may have gotten 5miles
YHC was focused to not going too much too soon on a bad pedal.

Mary: focus on those running muscles: Alternating opposing arm/leg Superman 20 IC, Fire Hydrants 15 count each side, Pickle Pointers 20 count, Heels to Heaven with a twist up 20 count, LBC 20 count, Pickle Pointers 20 count, Plank hold (a Jewish lady coffee talk session – SNL popped up), Cobra Kai- stretch abs and move lower lumbar spine

COT: Burpee intentional fall down and get back up = resiliency. That is a lost trait it seems in our culture driven by performance and the constant need to measure up to someones definition of success: academics, socially, etc; we have become a performance based society. NoVA is one of the highest teenage suicide rates in our country…sad.
As we saw community tragedy with a young life lost too soon we are reminded of our eyes on things above (our God) and not on Earthly things- not leaders, not party, not definitions of success in the world. Our 43ft of influence is an opportunity to impact others and shine light and love. Our eyes should not be on what the world defines as success but that of our Heavenly Father.

#back_blast #loco

AO: Loco BRMS

QIC: Bolt, Co-Q: Microchip

The PAX: @Microchip, @Hoff, @Shute, @Mutumbo, @Gigawatt, @Brisket, @Nolan, @Boone

WarmUp: SSH, Arm Circles FW+BW, Leg stretch Shuteside+R side, DDD, Cobra Kai

Warmup Part 2: LIIT: Archer Pulls with bands 30s each Shute hand+Right hand, Banded Highknees 30s, Standing Squats w/coupons 30s, Hillbillies w/Coupons 30s, Sally Up downs 30s, Stationary Lunges Shute foot+Right foot 30s each, Mosey Lap

The Thang: In Cadence physically and with our breathing 3 sets total:
10 Decline Carolina Dry Docks, 10 Walking lunges w/coupons, 10 Coupon Curls, 10 Sumosquats w/coupons, 10 Dips rinse and repeat.

Mary:
Everything x 10
· Windshield wipers
· Long arm crunches
· Reverse crunches (Arms flat under butt head down)
· MAN MAKER BURPEES (10)
· Freddie Mercuries
· Modified v-sits (straight arms down bent legs)
· Heel touches (20)
· Burpee Mix
· Flutter Kicks
· Never cross Dolly
· Squat Hold or Wall Sit 30 seconds
· Burpee Mix and Repeat above as time permits

COT: Talked about the MABA challenge and why it is important: MABA! Why!

Falling down and getting back up again. Just because it is HARD doesn’t mean it can’t be done.

Getting knocked down and getting back up again! 1 million times with your fellow HIMs

More important than the burpees are how we planned to do them: together in fellowship. Research shows people who are in tight-knit communities fare better when disasters like the pandemic hit.

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