Author: Pop Fly

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Sports Training is Back

AO: Olympus

QIC: Pop Fly & Slapshot

The PAX: Ashe, Magic, Zeus, Monk, Glee, Ba Da Boom, Infinity, Grease Monkey

WU:  SSH, Mountain Climbers, Merkins, WMH, Cherry Pickers, Cobra and Calf Stretch

The Thang: 
Round 1: Climb the Stairs
— 3 rounds across Up and Down and across the Home stairs
— Active Rest after each round consisted of: 20x Merkins (Rd 1), 10x 1.5 Squats – 4 Count (Rd 2), and 100 Calf Raises (Rd 3)

Round 2: Killer Bs (20 yds)
— Broad Jump 10 yards. Perform 10 Burpees, 10 BBSUs, 10 Bonnie Blairs (single count)
— Broad Jump 10 yards. Perform 10 Burpees, 10 BBSUs, 10 Bonnie Blairs (single count)
— Bear Crawl back 20 yards to start

Round 3: Hockey Training (With Partner)
— The Field was laid out in a hockey rink 200ft x 80ft
— 1st Period:
– PAX 2 does 10x each of Squats, Lunges, Dips, and Step-Ups – as many times as possible while PAX 1 does:
– PAX 1 (a) sprinted to the 15yd line, performed 20 SSH / Reverse run to Goal Line – 20x SSH. (b) Then sprint to the 30yd line – 15 Merkins / Reverse run to goal line – 15 Merkins. (c) Then Sprint to 45 yd line – 10 squats / Reverse run to Goal Line – 10 squats. (d) Then sprint to opposite 40 yd line and sprint back.
– PAX Switch and PAX 2 does what partner did and vice versa
— 2nd Period (2x):
– PAX 2 does flutter kicks while PAX 1 does:
– PAX 1 (a) sprinted to opposite 40 yd line, perform 5 squats. (b) reverse run 15 yards, perform 5 squats, (c) forward sprint (back towards start line) 15 yards, perform 5 merkins, (d) sprint to goal line.
– PAX Switch and PAX 2 does what partner did and vice versa
— 3rd Period:
– PAX 2 does hand-release merkins while PAX 1 does:
– PAX 1 (a) sprinted to opposite 40 yd line, back to goal line. (b) sprint to your 45 yard line, back to goal line (c) sprint to 30 and back (d) sprint to 15 and back.
– PAX Switch and PAX 2 does what partner did and vice versa

Round 4: Baseball Training
— PAX threw various baseball sized objects 100 yards down the field, chased them down and brought them back
— While partner(s) were chasing after their balls, PAX alternated between dips and squats

Mary: Flutter Kicks, the Glee, Freddie Mercuries, Leg Lifts, Mountain Climbers, Merkins, Dying Cockroaches, Shoulder Taps, Bi-lateral Arm Raises (aka Chicken Wings), 6 Inches.

COT: When it’s your time to lead, you’ll be find. No one else knows your plan. So be confident, be strong, and be caring; everyone else will follow.

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Take Cindy Block to the Bell

AO: Olympus

QIC: Pop Fly

The PAX: Hightower, Roddick, Ashe, and the dynamic duo: El Nino & Derecho

WU:  SSH, Leg Swings, Imperial Walkers, Calf Stretch, 4 Burpees, Arm Circles

The Thang: 
Round 1: 300 Kettle Bell Swings
— Perform Kettlebell swings until you reach 300
— Every minute, on the minute, perform Burpee(s) to match elapsed time. Start with 1 Burpee after 1 minute, the 2 Burpees after 2 minutes, 3 burpees after three minutes, etc.

— PAX stop upon completing 300 Kettlebell swings, or if named Ashe, you break your Cindy Block.

— Hightower brought the base-pumping speaker to keep PAX focused on the repetition of swinging a cinder block 300 times. Burpees become a welcomed active recovery exercise after each minute

Round 2: 1 Mile Mosey
4 Rounds of:
– 25 Merkins
– 25 Air Squats
– 25 Sit-Ups
– 400M run

Mary: See above

COT: It’s about the work you put in when no one is looking.

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Leg-a-thon

AO: The Patriot

QIC: PopFly

PAX: Brown Bag, Cable Guy, Citrus, Fish Fry, Lazlo, Bone, Bambino, Sticks, Sunshine, Three Mile, Wild Thing, Choo Choo, Lucius, Jag

Warm Up: SSH; Hillbillies, WMH, Hand Release Merkins, and Glees

Tha Thang: 15 Strong for a wee bit of a leg focused workout in the Gloom

Round 1 (The Warm Up): Dora 1-2-3: As partners, PAX completed 100 Merkins, 200 LBCs, and 300 Squats. One partner performed REPS while #2 Partner would run backwards to the 50 yard line and sprint back to the goal line. The low plank was held by all until all PAX completed their warm up.

Round 2: The Al Gore Ring of Fire:  
1) 10 Squats: The PAX, while in an appropriately distanced circle, held the Al Gore squat position while each PAX performed the rest exercise – 10 Squats. Once each PAX had completed their rest exercise, they returned to the Al Gore until all PAX completed their 10 squats
2) 150 Calf Raises
3) 5 Squats: PAX held the Al Gore squat position while each PAX performed the rest exercise – 5 Squats.

Round 3: Leg Time: 8 Minutes  
Starting at your goalline:
1) Backwards sprint to 30 yard line / 30 squats
2) Lunge Walk to 20 yard line / 20 Bonnie BLairs (single count)
3) Reverse Lunge to 10 yard line / 10 Jump Squats
4) Broad Jump to Goal Line / 1 Burpee
Repeat as many times as possible in 8 minutes (At this point, PAX had determined we were working legs today. PAX responded well.)

Mary: Toy Soldiers, Freddie Mercuries, Scissor Kicks

COT: YHC has been thinking about the Nationals and going 1-0 each day. Small wins, big wins, it doesn’t matter. Take the wins when you get them and take them into the community because the community will feed off you. Everyone needs a win now and then, so go 1-0 today and every day.

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Cinder Block Dance Party (Never Leave your Dance Partner)

AO: Olympus

QIC: Pop Fly

PAX: Hightower, Dunder, Nano, YNAB, Glee, Roddick

7 PAX assembled on a damp morning, found a dance partner (cinder block) and got to dancing

Warmup: SSH, Willie Mays Hayes, Cobra Stretch, Hip Flexors, High Knees, Butt Kickers, Frankenstein’s, Leg Swing Lunges, Cross Body Shoulder Stretch, Tricep Stretch

The Thang:
Prior to The Thang, PAX trotted over to the Olympus Shelter with our dance partners
Part A:
7 Exercises x 3 Rounds – All exercises performed with your dance partner
1) CPRs: Curl, Press, Tricep Raises (x10)
2) Kettle Bell Swings (x10), Lunges (x20), Decline Merkins (x10)
3) Arm Extensions to Bench Press (x15) – performed from supine position
4) Squat to Calf Raises (x25)
5) Plank Jacks (x50) and right into
6) Incline Merkins (x10) and right into
7) Plank for 30 seconds
Part B:
2 rounds of Wind Sprints – simulating a 10U Hockey shift for a defenseman.
— Sprint 100 feet, 25 SSHs: run backwards to start, hold squat position; spring 200 feet, 25 SSHs; sprint back 100 feet, 15 SSHs; sprint remaining 100 feet back to start. X2

Mary:
50 Flutter Kicks (4 Count), 50 LBCs. Short and sweet

Announcements:
1. Convergence on 21 March @ Olympus
2. 28 March 5K at Lake Braddock HS
3. 0500 session this Saturday (8th) at St. Leo’s – to try and bring them onto the team.
4. 0700 start at Olympus on the 8th

COT: Faith in ourselves, our loved ones, and our faith. Trust in ourselves, our loved ones, and our faith. We strive to get a little better each day and accept that sometimes that we can’t always get better each day and that a “push” is an okay thing. Amen.

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Counting for Dummies + the Classic Quarter Pounder with Cheese

AO: Olympus

QIC: Pop Fly

The PAX: Roddick, Toolbox, Hightower, Obadiah, Nano

6 Strong came out for an early morning workout in advance of our first 3rdF event of the 2020. As a team, we learned to count as well as what the Quarter Pounder with Cheese is called in France (Le Royal with Cheese) . Such language lessons come with a price.

Warm Ups: SSH, WMHs, Cobra Stretch, Hip Flexors, Arm Circles and Standing Toe touches

The Thang:

  • Traveling Jack Webbs: PAX bear crawled 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Merkin / 4 Air Shoulder Presses.
    • Each 10 yards of bear crawl was rewarded with +1 Merkin & + 4 Air Shoulder Presses (the 20 yard line was 2 Merkins / 8 Air Shoulder Presses, 30 yd line = 3 merkins/12 Air Shoulder Presses, and so forth each 10 yards )
    • This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 merkins / 40 Air Shoulder Presses
  • Traveling Jill Webbs: PAX lunged walked 10 yards at a time. Stopping at the 10 yard line, PAX performed 1 Big Boy Sit-up / 4 Flutter Kicks
    • Each 10 yards saw an increase of 1 Big Boy Sit-up / 4 Flutter Kicks
    • This continued until PAX reached the opposite goal line, and for the final iteration, completed 10 Big Boy Sit-up / 40 Flutter Kicks
  • Thankfully Toolbox took over counting since NO ONE seemed to understand how to count flutter kicks. The phrase, “Counting for Dummies” might have been uttered at some point.
  • Quarter Pounders:
    • PAX sprinted to the 25yd line and performed 25 Air Jumps. Run backwards to goal line
    • PAX Sprinted to the 50yd line and performed 50 Bonnie Blairs. Run backwards to goal line
    • PAX sprinted to opposite 25 yd line and performed 75 Squats. Run backwards to goal line
    • PAX sprinted to opposite goal line and performed 100 SSH. Run backwards to goal line
  • Quarter Pounders with Cheese (Cinder Block):
    • PAX sprinted to the 25yd line and performed 25 Kettle Bell swings. Run backwards to goal line
    • PAX Sprinted to the 50yd line and performed 50 decline merkins. Run backwards to goal line
    • PAX sprinted to opposite 25 yd line and performed 75 bicep curls. Run backwards to goal line
    • PAX sprinted to opposite goal line and performed 100 Calf Raises. Run backwards to goal line
  • 1 round of Howling Monkeys: Monkey Humper Ring of Fire – each PAX performs 10 monkey humpers while PAX hold the monkey squat position
    • PAX Rejoiced that only one round of Howling Monkeys was completed

Mary: Spider-mans, Break Dancers, Sharon Stones, Banana Rolls, LBCs, and Rocky Sit-Ups.

COT: The 3rd F of this group – Faith – means something different to everyone. It’s that difference, and our groups acceptance, with an open heart, of those differences that makes this group strong. We are reminded to keep an open heart at all times as we walk through this world.