Author: willhlaw

I am a UX full stack developer and GIS mashup manager who has been working in emergency operations, cyber security, jobcinity.com, reminduslater.com, open source sharejPoint and other projects.
Posted on

Hurdles getting to the Circus

AO:  The Patriot

QIC: Jenner

PAX: Deflator, Laslo, Wham-O, Poe, Dr. D, Lucius, Bone, Major Payne, Noodle, and FNGs Good Year and Villa

WARM UP: SSH; Imperial Walkers; High Knees Tap; Windmills. Run the stairs and half of the stadium stopping behind the field house for Arm Circles; Air Pushes. Finish running the stadium.

SECONDARY GOAL: Similar to Deflator’s Kiss My Grits audible, at any time, yell a name for that man to lead the PAX in 10x LMAs (LBCs, Merkins, Air Squats). Goal is to reach the monthly challenge’s daily 100x LMA.

THA-THANG:

Hurdle Mobility Progression: Each PAX grabs a hurdle and carries it above the shoulders to the corner of the track by the stairs. Place 5 hurdles in lane #6 and 5 hurdles in lane #3. Each hurdle is placed behind the next one 5 feet apart at the base.

  1. Run Stairs then 5x Right leg swing skip then 5x Left leg swing skip
  2. Repeat above steps then 5x Right leg skip over then 5x Left leg skip over
  3. Repeat above steps then 5x Alternating leg skip over and then Alternating leg skip over pausing with high knee (at 90 degrees) in the middle for a 3 count
  4. Repeat above steps then 10x hop overs. Mention that a modifer is to hop over the along side the hurdle. Look back and see if anyone who doesn’t modify eat plastic hurdle as the quads start to give out.

Circus Progression: Mosey over to the end zone and line up behind the green cone.

  1. Gorilla Crawl to 10yd line
  2. Repeat above steps and then Frog Jump over the cones to 20 yd line
  3. Repeat above steps and then Butt Scoot back to 10 yd line in-between cones (if there are any bocci balls at the start, carry one with you)
  4. Repeat above steps and then Bear Crawl pushing bocci ball along the rope to the 20
  5. Repeat above steps and then Spider Crawl to the 30 (time permitting)
  6. Repeat above steps and then Inch Worm to the 40 (time has got to be expiring)

MARY: PAX choice of Corkscrew, Flutter Kicks, American Twists, and Bonnie’s Torture

COT:   As I was thinking about how I would be leading the PAX today through life’s hurdles and on to some fun animal-like activities as if it were the circus, I realized some PAX may have to modify and stray from the path so to speak. Then I remember my father telling me an ancestor’s gravestone said “As I am now so you shall be, so be prepared to follow me.” Then a gravestone that was put next to it said, “I will not be bent, until I know which way you went.” Basically, I take this as follow great leaders that have the same core values as you. Don’t blindly follow leaders that veer from the path and steer you away from your core values. So whether you are the leader or have influence over leaders around you, ensure that the vision is communicated and try to have everyone align to the same core values and no matter what, remain true, strong, and steadfast in your own beliefs.

Posted on

Pick Your Poison

AO: Patriot on 9/5/18

QIC: Jenner

The PAX: Subprime, Major Payne, Flutie Flakes, Prince Harry, FNG BP, Soot, Noodle, Bone, Jenner

Warmup:
20 SSH, then Imperial Walkers, Cherry Pickers, and Arm Circle stretches. Followed by sideline to sideline high knees, butt kickers, and a jog.

The Thang:

So this concept is still developing, but I like to call it Pick Your Poison. The premise is you throw out a quick exercise like a sprint along with a technical exercise like a Release Alternate Shoulder Tap Merkin, and have the Pax decide which one they think they can do faster. Pax split and do both, but compete on their chosen exercise last. Underlined exercise won. Losers do 8 burpees. Winners do only 4 burpees.

  1. 10m and 20m shuttle run vs 15 Release Merkins
  2. 2 different stair runs vs 40 Release Merkins; then mosey over towards the Toy Box
  3. Sprint to wall for 5 Dwight Howards vs 15 Release Alternate Shoulder Tap Hang Pulls; mosey over towards dugouts
  4. Sprint to do 10 pull-ups vs 25 Release Air Squats (it was a tie!)
    • Release Air Squat: go down in the full body air squat position and touch the ground in front of you, then you fall back on your hands and raise both feet off the ground, and then return to standing position. That’s 1 rep.

Then split into 3 groups and do a Squad Shuffle. Throw out 3 exercises of equal length.

  1. Sprint and do 12 dips on bicycle rack
  2. Sprint and do 8 leg pistols each leg
  3. Perform 5 regular Pull-ups and 5 Release Pull-ups
    1. Release Pull-up: Pull chin up over bar and lower your body and at the bottom, tap your thigh with each hand. That’s 1 rep.
  4. Each team does each exercise, keeping track of which team finishes 1st, 2nd, and last so, time permitting, overall winner can dole out penalty burpees.

Mary:
Round of Mary included Flutter Kicks, American Twists, LBCs, Elbow to Opposite Knee Crunches, Plank and touch opposite foot with each hand.

COT:
Wanted to juxtapose the fast and quick exercises with the technical and slow exercise, and choosing which one with number of reps could be done in less time is similar to how we approach problems in life. Some times, an issue is worth just diving in and tackling without much thought or preparation. Other times, a challenge is worth thinking about and analyzing before getting started. We should all be aware of when these approaches should be used and just like coming out in the gloom to work on our health and our bodies, staying sharp mentally and making the right choices also helps us become better leaders at work, home, and in our communities.