Author: f3nano

AO: Horizon

QIC: Maj Payne

The PAX: 3-Mile, Magoo, Sticks, Kodiak, Derail, Kombucha, Disco, Grease Monkey, Infinity, FNG Ozark, Attaché, Fuzz

Warmup:

• SSH x10
• 5 x Burpee
• BWS x 15
• Imperial Walker x10
• 5 x Burpee
• WMH x10
• Cherry Pickers x 10
• 5 x Burpee

The Thang: Mosey to the corner hill for Jacobs Ladder – climb hill, 6 x body weight squat, back down, 1 burpee, back up, decreasing body weight squats and increasing burpees each time, maintaining 7 reps total.

Continue to mosey around school. Then 5 x steps, 1 x Merkin, 5 x steps, 2 x Merkins, 5 x steps, 3 x Merkins. And so on up to about 10 x Merkins or so.

Continue forward to parking lot for…

Two steps forward and one step back. Broad jump 2x parking spots, crawl bear back one. Do this for 8 spots.

Then…

One step forward and two steps back. Run backwards 2x parking spots and bear crawl forward one. Do this for 8 spots.

Move back to the soccer field for a quick 10 x Rollover Merkins.

Finish the Thang with a 4 corners Payne Box:

10 x Burpees, sprint to next corner for…

20 x Merkins, sprint to next corner for…

30 x BWS, sprint to next corner for…

40 x LBC, sprint to final corner and plank it out.

Once the six finishes, repeato, but in reverse!

Mary: 25 x Flutter kicks

COT: Progress feels difficult at times, and like our workout today, it sometimes feels like we’re not moving forward. Two steps forward and one step back, or sometimes even one step forward and two steps back! It’s important to remember that everything we do with earnest effort makes us better. We improve by pushing through our obstacles. Every challenge we encounter makes us better, and it’s important to embrace that reality. It’s about the process. Always keep pressing!

Aye!

AO: The Farm
QIC: Chile
The PAX: Infinity, Rocky, Brooklyn, and Running Man
WarmUp:
10 Arm circles
10 reverse arm circles
15 SSH
10 Michael Phelps
10 Don Quixotes
10 Radish Pickers
30 count Baby Cobras
10 Doggy paddle

The Thang:
Linear Interval workout
– Bear crawl to first cone
Cone 1 – 15 Merkins
– Lunge walk to next cone
Cone 2 – 16 coupon swings
– murder bunnies to next cone
Cone 3 – 17 coupon curls
– murder bunnies to next cone
Cone 4 – 18 goblet squats
– moroccan night club to next cone
Cone 5 – 19 mountain climbers
– moroccan night club to next cone (other direction)
Cone 6 – 20 big boy sit ups
Walking lunges to opposite white line
10 count rest

Then reverse order back to original line
Walking lunges to cone 6
20 big boy sit ups
Moroccan night club to cone 5
19 mountain climbers
Moroccan night club to cone 4
18 goblet squats
murder bunnies to cone 3
17 coupon curls
murder bunnies to cone 2
16 coupon swings
lunge walk to cone 1
15 merkins
bear walk back to white line

Mary:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
6 Australian snow angels in cadence
10 Rosalitas

COT:
count a rama/ name a rama
Words of wisdom
A Spanish proverb reads: “Habits are at first cobwebs, then cables.” The English author, Samuel Johnson said, “The chains of habit are too small to be felt until they are too strong to be broken.” These quotes are referring to bad habits. But we have the power in us to change bad habits and build good, healthy habits.
We are all here, in the early morning gloom doing strenuous workouts. Why? Because we wanted to make a change for the positive, to overcome unhealthy habits that have developed in our lives over time.
Charles Duhigg wrote a book called The Power of Habit: Why We Do What We Do in Life and Business. He wrote: “Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.” He says it takes time and effort to make changes, to overcome a bad habit.

Often when people give up in making changes its because they tried to take a shortcut and either skimp on time or effort or both. We must use determination to avoid the natural inclination to give up before the appropriate amount of time or effort is given to making a change.

It is interesting that exercise is often a first step that people take in changing habits in their lives to improve their lives. Charles Duhigg writes:
“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.”
I like what that says: Exercise is a keystone habit that triggers widespread change. So by being here, we are not only doing something for our health, we are also building a habit that will help us to improve all aspects of our life.

AO: Free State

Q: @Horshack

PAX: 3: @BlackDiamond, @Deagle

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• 4 laps jog around blacktop, with high knees on one side, and karaoke on opposite side
• Will Mays Hays x 10 IC
• Michael Phelps x 10 IC
• Arm circles – front mini, front wide, reverse mini, reverse wide x 10 each IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover and get to next

• • Box Steps
  • Derkins
  • Bonnie Blairs
  • Chin up rows

Jacobs Ladder, 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round

Mary:

• Plank Center, Right arm, Center, Left Arm, Center x 10 IC

• LBCs x 20 IC

• American Hammer x10 IC
• Protractor for 60 Seconds followed by 10 Flutters IC
• Stretches (self-pace)

COT:

• Announcements:
• @Horshack is out next Week
  • Deagle and Black Diamond will Q next week of Tues 11/24, and Sat 11/28
  • Thurs 11/26 (Thanksgiving) FreeState will be closed
• Black Diamond is out for two weeks beginning December 15

AO: Horizon
QIC: 3 mile
The PAX: Brown Bag, Magoo, Disco, Styx, Attache, Laslo, Kodiak, Fuzz (welcome back!)
WarmUp: while gazing at stars and planets (Venus?), SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog, Merkins * 10
The Thang: EMOM 100 yd sprints * 8 /// mosey to pull up bars for 2 rounds of pull-ups and planks /// escalating broadjumps + merkins to end of parking lot / escalating lunges + BWS back across parking lot /// mosey to field /// ring o’ fire 1: all PAX – 3 merkins then sprint around circle, hold plank till all PAX complete; ring o’ fire 2: all PAX – calf raises to 5
Mary: Brown Bag led Freddy Mercurys; Magoo led a on-your-6, boat hold as all PAX counted to 30 something
COT: my oldest son turned 8 today, which always makes me reflect on being a dad. some days it’s a challenge having 3 small kids (or any kid of any age), it is a gift and cause for gratitude. what are the other gifts hidden in plain sight (e.g. F3, our health, the air we breathe) that we take for granted?