Author: f3nano

AO: FreeState
QIC: @Deagle
PAX: 5 – @Deagle @Winston, @CashOnly, @BlackDiamond, @Horshack

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Merkins (traditional pushups) x 15 IC
· Mosey around the blacktop x2 knee up on the sides
· Hillbilly x 20 IC
· Hairy Rockets x 15 IC
· Air Pushes x 20 IC
· Michael Phelps x15 IC
· Mosey around the blacktop x2 butt kickers on the sides
· Cherry Pickers x 15 IC
· Windmills x 15 IC

The Thang:
3 rounds of 5 exercises each, first round 60 seconds each exercise, second 45, third 30.
No rest between exercises in each round
Bear crawl between rounds and recover
Exercises:
· Mountain Climbers
· Squats
· Spiderman Merkins
· High Knees
· Air Pushes

Jacob’s ladder (1-2-3)

Mary:
· Dying Cockroach x 20 IC
· Reverse Crunch x 20 IC
· Travoltas x 15 each side IC
· Flutters x 20 IC
· LBCs x 20 IC
· Dolly x 10 IC + 10 Freddie Mercury IC

AO: #Olympus
QIC: @Zeus
The PAX: Whamo (not in photo), Wallet (new FNG welcomes!) Hightower, Nano, Obadiah, Pop- Fly

WarmUp: Side Straddle Hops followed by 8 burpees, Willie Mays followed by 8 burpees, Cherry Pickers followed by 8 burpees, Wiley Mays followed by 8 burpees, Clockwise and counter clockwise arm circles – Downward Dog- Cobra Kai followed by 8 burpees, Up and down Olympus stairs 3x’s followed by 8 burpees
The Thang: Everybody Burpee Workout!
*Workout took place on Olympus parking lot.

1. Bob and Weave w/ coupon 12x followed by 8 burpees then 40 yard dash and back. (Four rounds)
2. Curls w/ coupon 12x followed by 8 burpees then 40 yard dash and back. (Four rounds)
3. Calf raises w/ coupon on shoulder 12x followed by 8 burpees then 40 yard dash and back. (Four rounds)
4. . Overhead presses w/ coupon 12x followed by 8 burpees then 40 yard dash and back. (Three rounds)
Mary: Big Boy’z, LBC’s, Flutter Kicks

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. You guys kept me true to myself following my Q and pushing me to finish each exercise.

Take away message: This morning’s workout taught me the true meaning of holding myself accountable. Also I learned how it is very important to have a strong circle of individuals around you that want see you win at life… This workout was not easy at all. I made a comment after the first round of exercise that “The workout looked really good on paper.” After each exercise into followed by burpees then the 40 yard dash and back and over again actually got harder rather than easier. When I’d start to walk I’d hear Pop – Fly and the rest of the PAX yell out “Come on Zeus NO WALK!!” And I trotted on. The PAX were teaching me how to be accountable. I received this lesson with a positive mindset. With that said I thank God for today’s lesson. I am grateful for the PAX that came out and pushed as well as the PAX that couldn’t make it this morning. I pray all homes are safe and sound. I pray that God looks at the desires of our hearts and not give us what we want, but bless us with what we need to be better husbands, fathers, brothers, mentors and contributors to our community. Amen

Sent from Yahoo Mail for iPhone

AO: Highland

QIC: Trolley

The PAX: Jenner, Jag, Citrus

WarmUp: SSH, Arm circles, WMH, cherry pickers, down dog calf stretch, cobra kai, merkins, hillbillies.

The Thang:

Run lap. Stopped on diagonal corners for 10 Burpees -> 50 LBC’s

Run to Costco Garage: 15 Durkin, 15 Box jump, 10 Burpee

Climb stairs to top floor of garage (7 floors) -> Wall plank

Cross parking lot 3x – 1. Bear crawl, 2. Hop, 3. Lunge walk

Down stairs to exit of garage -> 5 Burpee, something else?

Run to Apartment complex parking lot: 15 Mountain Climbers, 15 Jump Squats

Cross parking lot loop -> 1. Bear crawl, 2. Hop, 3. Lunge walk

10 Diamond Merkins, 30 WW2, 10 Burpees

Run to Library: 15 Durkins, 15 Box jump, 10 Burpees

Run to soccer field: Cross the field changing exercises at the penalty markers & half field

1. Hop, 2. Lunge, 3. Bear crawl, 4. Hop, Sprint back

Mary: Freddie Mercury, flutter kicks (called it on account of time)

CoT:
At each location, we got on the ground and then back up again. Getting knocked down and getting back up again is the name of the game; it’s how we grow. When we get back up as strong or stronger than before, we demonstrate what is called resilience. Burpees do that, and we are in the burpee challenge. So, in the immortal words of Chumbawamba, "I get knocked down, but I get up again, you’re never gonna keep me down." Or, as the Apostle Paul said, "I can do all things through him who strengthens me" (Phi.4). Face adversity, test yourself, and seek to come back stronger than ever, if not on your own strength then by the strength of the Almighty God.

AO: LoCo- Wolverine

QIC: Rikers

The PAX: Microchip, Empire, & Pre

WarmUp: SSH x 15 IC, IW x 10 IC, HBW x 10 IC, MPx15 IC, & Hairy Rockettes x 10 IC

The Thang: Coupon swings 15 IC x 3, Coupon single arm row 10 ea arm x 3

Mosey to

MVES playground pull ups/ dry docks 25 (10/15 or 5/20 or …)per set divided to OYO modification x 3

Mosey to

WGHS bench dips 15 x 3 sets/ OG burpee 10 x 3 sets

Mosey to

Launch of for Man maker burpees 10 IC x 3 sets with coupon

Mary: Heels to Heaven x 15 flap Jack to Y-Supermans x 15 3 sets

COT: heavy hearts after word of another young life taken by suicide yesterday. Men do not stay silent! Vulnerability in our hurt is strength. Find our hope in God and not in a country or an elected official. My truth is in His name and for His glory. Let us be men that open to our wives, our friends, and use of 43ft of influence to change this equation- in our faith communities, our healthcare communities, education communities, and work communities. Be a voice for those in need and arms of love to those hurting. Be light in a dark place and be love.

Aye!!

AO: PatriotQIC: Fish Fry
The Pax: Cable Guy, Flipper, Lazlo, Citrus, Spokes, Road Kill, Surely, YHC

Warm Up: To the tune of Thunderstruck by AC/DC, Side Straddle Hops and Burpees on Thunder or Thunderstruck for a total of 34 burpees. LBACs. Rockettes. Mosey around the track with high knees, karaoke, and butt kickers interspersed.

The Thang:
A tabata in 5 sets, comprised of 20 second son 10 seconds off tabatas. Each exercise was repeated twice for a total of 1 min. At the end of the set of 5 exercises, we got a rest of 10 burpees. The sets:

Start

Power Squat

Alt Wide Merkin

Diamond Merkin

Diamond Hold

Dolphin push up

Break 1-10 burpees

Bonnie Blairs

Back lunge kick

4 count dry dock

Dry dock hold

Wide pike ups

Break 2-10 burpees

Ski Abs

Knee tap merkins

Bear Squats

In-out abs

Bobby Hurley’s

Break 3-10 burpees

Mummy kicks

Globe jumps

Side lunges

Jack Jabs

Air Press

Break 4-10 burpees

Mary:

Sit up hold while Rihanna sings, full sit ups while Eminem raps to Love the Way You Lie

Plank jacks

COT:

The early church faced far worse circumstances than us, including political revolution and oppression and deadly pandemics. But they realized that we become what we worship. Rather than focus on the circumstances and becoming fearful people, they kept their focus higher. Because of their devotion to fellowship and the prayers, these Christians had awe in their souls and generosity and gladness in their hearts. That generosity and gladness won over critics in hostile governments and changed cultures. May we be focused on higher good and improve our community by letting our gladness flow into good works families, work, and community.