Author: f3nano

AO: Virtual.

QIC: Infinity.

The PAX: 2 Percent and Pavarotti

Warm up:

20 SSHs IC

12 Imperial Walkers IC

10 Willy Mays Hayes IC

10 Don Quixotes

12 Itty Bitty Arm Circles IC

30 sec High Knees

The Thang:

Wheel of Time circuit 40 seconds on, 20 seconds off:

Merkins (purpose)

Big Boi Sit-ups (hope)

Squat Jumps (joy)

Coupon Swings (balance)

Lunges (faith)

Coupon Arm Curls (gratitude)

“Say Anything” (hold coupon over head) (patience)

Coupon Rows (love)

Bonnie Blairs (momentum)

Seal Claps (praise)

Burpees (perseverance)

Plank (reflection)

Active Rest: Run in Place and High Knees.

Repeat Wheel of Time Circuit (as shown above).

2x: Run in Place, High Knees, and Butt Kickers.

Mary:

15 American Hammers IC

15 Flutter Kicks IC

16 Dying Cockroach

15 Penguin Crunches IC

Observations: Each PAX put in a good effort. Welcome back Pavarotti! In addition, 2 Percent really rocked the Bonnie Blairs, along with other movements. YHC was so tired at the end of the workout, that he had trouble getting a group photo (apologies). This type of workout will give a good caloric burn for hours afterward—be sure to each very soon after these workouts to avoid zombification.

Announcement: We will continue the virtual workouts on Mondays, Tuesdays, and Fridays. Wednesdays we will continue joining Rousey’s Safehouse virtual workout group. Mondays and Friday’s will just be our own small group—there are pros and cons to either (this way, we get all the pros and few of the cons). 2 Percent agreed to take Q for Monday.

CoT:

The PAX reflected on the principles that accompanied the exercises (purpose, hope, joy, balance, faith, gratitude, patience, love, momentum, praise, perseverance, and reflection). Throughout the workout, YHC emphasized proper form over number of reps. Doing lots of reps with bad form is like spending lots of money buying junk bonds—you won’t get the dividends you seek. As in our workout, so in life: we need to pursue that which is meaningful, not what is expedient. As we pursue that which is meaningful, we will be taking the harder path, but it is a path that leads to better results.

AO: Olympus

QIC: Nano

The PAX: Yard Sale, Pop Fly, Hightower, Slyder, Wham-O, Zeus

WarmUp: SSH, Cherry Pickers, Hillbillies, Good Mornings, WMH, CB crossover merkins, CB mountain climbers.

The Thang: With the PAX warm and ready to go they lined up in the parking lot, cinder block in tow. An exercise was called out and the PAX would begin at the Same time. After 2-5 reps, the first man in line would do murder bunnies 5 yards out and continue with the exercise. As soon as he returned, the next man would follow, until everyone made it 5 yards. The process repeated 7x, for 7 different exercises, and for each, the next PAX in line was the first to move.

The exercises included (All with CBs):
1. Curls
2. Calf raises
3. Shoulder Presses
4. Kettle bell swings
5. Air squats
6. Cross over merkins
7. Reverse lunges

At this point it was time to start laying some brick. The PAX lined up down the parking lot with a CB on each side. The man at the end of the line swung his block man, and ran to the front of the line, where he would begin receiving blocks and passing them on. This continued for about 100 yards, until they ran into the fence.

The return trip began with a 20 yd bear-crawl cinder block drag. This was followed by 20 goblet squats IC.

Dying for more, the PAX performed crossover push-up CB drag (moving sides ways) for 10 yards, with 180 def rotation halfway through. This was followed by 25 CB calf raises IC.

The next 40 yards was forward lunge, followed by 20 CB curls.

The final push consisted of all PAX holding plank on their CB. The first man completed 2 merkins then murder bunny for 5 yards, followed by a sprint to the start (5 yd) and back (5yd), then the next PAX went. This was done again, but the sprint was 10yrds.

Mary: Short and simple: Cinderblock flutter kicks IC 25. And from the IPC, leg raises of the cinderblocks.

COT: A nice story from my daughter’s Stoic practices… From the manly book challenge BOTM (book of the month), the author emphasizes a common theme among the Stoics that:

“…If any external thing causing you distress, it’s not the thing itself that troubles you, but your own judgement about it.”

Over the last few weeks, I’ve been saying this to my kids as they become upset with school, or more often, their sibling.

Well it seems like this message was received by my daughter. She was asked in class to evaluate the following statement: “Sticks and stones may break my bones but words will never hurt me.” Most of her classmates said it’s wrong and names can cause someone to be hurt mentally. That’s when my daughter chimed in (via chat during her virtual schooling) and said it’s right because “the words can actually hurt you, it’s what you think about the words that makes you upset.” Many classmates still disagreed but she stood her ground and in the end a few of her friends started to agree with her.

The point of this is actually two fold. First, this is a great concept and can really help you stay relaxed especially when lots of things are coming at you. You don’t need to respond, you have the choice to judge things how you want and get upset if you want, you have the full control. Second, our kids (in this case a 9 year old) is able to learn concepts like this and turn around and apply them right away. Be the one to feed your kids minds with empowering ideas to help them grow and develop. If it isn’t you, then who will?

AO: FreeState
QIC: @Deagle
PAX: 4 @Deagle, Winston, CashOnly, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Goofball (like mountain climber but standing) x 15 IC

· Merkins (traditional pushups) x 15 IC

· Cherry Pickers x 15 IC

· willie mays hayes x 10 IC

· Arm pushups x 15 IC

· Michael Phelps x 20 IC

· Wind mills x 15 IC

· 2 loops of light jog around blacktop, karaoke on the sides

The Thang:

· Gorilla Complex (with coupons, 5-4-3-2-1 repeats each exercise, 4 cycles)
In between we’ll do mosey around the blacktop

o Curls

o High Pulls

o Overhead Presses

o Drop the coupons and do Merkins

o Wait in Al-Gore until last one finishes

· Mary:

o Flutters x 15 IC

o Heels to Heaven 5 repeats, count up to 10 each direction (starting at 90 degree)

o Regular crunches x 20 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Outlaw x 12 IC rotating side to side

o American Hammer x15 IC

o Rosalita x15 IC finishing with flutters

AO: The Farm
QIC: Rocketman

The PAX: Chile, Running Man, Chile, Rocketman

Warmup CoP:
Side Straddle Hop x 16 IC
Mountain Climbers x 16 IC
Imperial Walkers x 16 IC
Michael Phelps x10 IC
Mosey around and out to the field

The Thang:
The Al Carmichael. Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Do six sets of this, changing the exercise each time.

– Burpees, OYO
– High plank, 30 count
– Forward Lunges, IC
– Big Boi Situps, Ups
– Nolan Ryans, IC
– Jump Back Push Up, IC
– Burpees, OYO
– Elbow Plank, 30 count
– Big Boi Situps, Ups
– Nolan Ryans, IC
– Squats, Downs
– Al Gores, 15/30 count

Because the PAX were so good, we had to do 12 rounds instead of the initial 6 planned! Everyone was very warm afterwards.

Mary
Australian Snow Angels x 8 IC
Dying Cockroach x 8 IC
Superman x 14 IC
Hello Dolly x14
Flutter Kick x20
American Hammers x8

Announcements
New #virtual channel on Slack! Stay in and feel the burn MWF.

Circle of Trust
1 Corinthians 9: Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.

Why do we practice discipline? What’s the goal? Paul here has a clear one: that he would gain that imperishable crown, that life everlasting at the feet of the Lord Jesus Christ.

What about you? Why did you come out this morning? Where are you trying to get to in your work? Your relationships? Find that goal, that target, that crown. Run with certainty. Run in such a way that you may obtain it. And don’t let yourself become disqualified, particularly when it comes to that imperishable crown.

AO: Horizon

QIC: Mayberry

The PAX: 3Mile, Mayberry, Sunshine, Sticks-with-a-Y, Magoo, Grease Monkey, Kombucha, Kodiak, Obadiah, Attaché, Disco, Brown Bag, Derail, FNGs Lightspeed and Roswell, and special cameo Jenner braved the sub-30 temps to help Santaberry spread some holiday cheer.

WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs

The Thang: With YHC decked in his best Santa hat and candy cane socks, the PAX served admirably as elves, reindeer, or non-denominational holiday helpers, as all moseyed around the world delivering toys out of Santa’s sack. Said sack contained several different toys representing all your favorite exercises, which each PAX helped deliver as we made our way around North Arlington the world. As a stunning sunrise dawned over the horizon, the group made it back just in time for a quick Mary and COT.

Mary: LBCs

COT: Many folks (my family included) started decorating for and celebrating the holidays early this year, likely to try to find some joy and seasonal spirit during a challenging year. That’s cool. But it’s also become quasi-cliché to declare 2020 the “worst year ever.” That’s fine too, especially with all the hardships many have faced and are facing. Despite the down year, however, I ask you why can’t we spread some seasonal cheer? Why can’t we share joy with our families and friends? Why can’t we give more of ourselves, whether to charity or with gifts to family and friends? We can. I certainly plan to, and hope you do too.

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