Author: Jag

January 9, 2020

AO: The Highlands

Q: Jag

PAX: Toolbox and 2 Percent

Warm-Up: Side Straddle Hops; Potato Pickers; Willy Mays Hays; Imperial Walkers; Itty-Bitty Arm Circles; and a fellowship run.

The Thang:

Round 1: Run to 18, perform 10 Burpees, and then run back to the goal line.  Run to midfield, perform 20 Merkins, and then run back.  Run to opposite 18, perform 30 WWIIs, and then run back.  Finally, run to opposite goal line, perform 40 Squats, and then run back to the goal line.   Upon convening at the goal line, the PAX went to the nearby jungle gym to take turns executing a Bear Crawl over the apparatus and Australian Merkins.  The PAX moseyed back to the field for Round 2.

Round 2: Repeat the sequence, but with 20 Diamond Merkins, 30 LBCs and 40 Bonnie Blairs instead of the previous 20-30-40 exercises.  The PAX then went to the jungle gym for Dips, Derkins, and a L-Hold.  The PAX then performed Walking Lunges back to the field for Round 3.

Round 3: Repeat the sequence, but with 10 each of Carolina Dry Docks and Werkins, 30 WWIs and 40 Pistol Squats (20 each leg) instead of the previous 20-30-40 exercises.

Mary: Flutterkicks, Freddie Mercuries, Penguin Crunches, Dirty Dogs, Mule Kicks and Toy Soldiers.

COT: The Q noted that this was his 4th Q of the new year, and quite frankly, he was running short of ideas.  Today’s workout was a modified — and hopefully, improved — version of his very first Q back in May.  So, when things get a bit complicated, simplify and get back to basics.  Aye!

January 7, 2020

AO: The General

Q: Jag

PAX: Traveller, Trolley, Monk

Warm-Up: Side-Straddle Hops, Potato Pickers, Imperial Walkers, Itty-Bitty Arm Circles and a fellowship lap.

The Thang: The PAX convened at the pull-up bar, where they each took a turn performing Pull-Ups AMRAP while the other PAX performed a wall sit.

They then moseyed to the near corner of the field to execute 10 Burpees.  The PAX then ran to the small amphitheater on the side of the W&L building to perform Box Jumps and offset Australian Merkins – 10 each side.

At the next corner of the field, the PAX completed 20 Merkins and then did a Serpentine Bleacher Stair Climb.  Upon reaching the next corner, the PAX performed 30 WWIIs and then did a Bear Crawl to the other corner. There they executed 40 Squats.

The PAX completed the lap by ambling over to the bench for Dips and Derkins.

And then they did it again, substituting in Offset Merkins and LBCs for Merkins and WWIIs on the second lap.

Mary: Flutterkicks and Penguin Crunches

COT: Jocko Willink advocates that you deal with adversity with a simple creed – good.  You did not get the promotion that you had been seeking?  Good, it provides you with an opportunity to build skills and improve.  Life is not always fair, and occasionally, kicks you in the you-know-where.  PAX, use the disappointments you encounter as springboards to becoming a better you.  Good!

January 2, 2020

AO: The Highlands

PAX: JAG; Jenner; 2 Percent

Warm-Up: Seal Claps; Windmills; Willie Mays Hays; IBAC and Imperial Walkers – 20 each.

The Thang: The PAX completed 10 circuits of merkins, walking lunges, squats, WWIIs and butt kickers.  The merkins, squats and WWIIs totaled 20 in each circuit.  Upon finishing those circuits, they moseyed around lush Highlands grounds, executing dips, derkins and box jumps at the nearby bleachers – again 20 each.  They then performed a set of 5 diamond merkins, 5 Carolina Dry Docks, 5 bear crawls and 5 Bonnie Blairs.

The PAX then ambled to the nearby jungle gym where they completed toe taps, “L-holds”, single arm swings and what can only be described as hanging gas pumpers.  They returned to the field to do broad jumps and walking lunges as they set up cones for the next torture exercise, which was slaloming bear crawls through those cones while dribbling weighted balls with their hands and then their feet.  The PAX finished this part of the beatdown with walking lunges while holding the same weighted balls overhead.

Mary: A set of 5×20 LBCs and 20 penguin crunches

COT: As noted on New Year’s Day, tomorrow is tomorrow and yesterday was yesterday – there is nothing you can do about either.  Use this workout as a springboard to make today the best you make it.

January 1, 2020

AO: The Patriot

Q: JAG

PAX: Pop Fly; Mayberry; Bone; Jenner; Maj. Payne; 3 Mile; Lazlo; Fish Fry

Warm-Up: SSH; Imperial Walkers; Potato Pickers; LBAC and Merkins – 20 each.

The Thang: The PAX celebrated 2020 by performing a circuit centered on – what else? – the number 20.  The circuit started at the goal line, where the PAX executed 20 coupon curls.  The PAX then bear crawled to the 20-yard line, did an Al Gore and then performed 20 flutterkicks.  The PAX returned to the goal line via walking lunges.  After the PAX convened in the end zone, they took a mosey around the track to the home side bleachers.  There they serpentined up and down the stairs and performed dips, derkins and ierkins – 20 each.

Subsequent rounds of the circuit included: 20 each of squat thrusters, overhead presses and skull crushers with a coupon at the goal line; crab walks and inchworm merkins to get to the 20-yard line; 20 each of WWIIs, LBCs and Freddie Mercuries at the 20; and finally, Mt. Everests, travelling burpees and walking lunges to get back to the 20.  Additional laps around the track and bleachers included more dips and derkins and box jumps (sets of 20, natch) and a Ricky Bobby.

Mary: 20 of WWIs, protractors, dirty dogs (x2), mule kicks (x2) and boxcutters.

COT: Today is the first day of the new decade.  Tomorrow is tomorrow and yesterday was yesterday – there is nothing you can do about either.  Use this workout as a springboard to make today the best you make it.  Lather, rinse, repeat for tomorrow.  Aye!

November 25, 2019

AO: The Patriot

QIC: JAG

The PAX: Poe, Sticks, Shark Week, Bone, Sunshine, Maj. Payne, Elvis, Brown Bag, Jenner, Fish Fry, Lucius, Lazlo and FNG Mayberry.

Warm-Up: Side-Straddle Hops; Musclemakers; Imperial Walkers; Musclemakers; Itty-Bitty Arm Circles; Musclemakers; Cherry Pickers; Musclemakers; Windmills; Musclemakers

The Thang: The PAX took a fellowship lap around the track and up and down the home side bleachers.  The PAX then did a Bear Crawl across the field, completed an Al Gore, and Crab Walked back to the far hash mark.

The PAX continued their tour by moseying over to the school’s “amphitheater” to complete Derkins, Box Jumps and Dips.  They performed a Crawl Bear up the stairs to execute two sets of Australian Merkins and a Plank.   The tour resumed with a Mt. Everest walk behind the school and another Plank.  The PAX then performed Repeater Knees and Incline Merkins at the baseball field.  Finally, they completed their tour of The Patriot with Suicides at the football field that included Burpees and Squats.

Mary:  Flutterkicks, Speedbikes, Penguin Crunches and LBCs.

COT:  Upon declaring Thanksgiving a national holiday in 1863, President Lincoln said: “The year that is drawing towards its close, has been filled with the blessings of fruitful fields and healthful skies. . . . To these bounties, which are so constantly enjoyed that we are prone to forget the source from which they come, others have been added, which are of so extraordinary a nature, that they cannot fail to penetrate and soften even the heart which is habitually insensible to the ever watchful providence of Almighty God. . . . No human counsel hath devised nor hath any mortal hand worked out these great things. ”  As we give thanks on Thursday, let us remember that this should not be an annual exercise, but a regular one.  Aye!