Backblasts

AO: Virtual

QIC: Infinity

The PAX: 2 Percent

WarmUp: SSHs, Copperhead Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and 30 sec Jog in Place.

The Thang: Tabata (20 seconds on and 10 seconds off, 8 times through)

Tabata Squat Thrusts

30 sec Jog in Place

Tabata Little Bitty Arm Circles

30 sec Jog in Place

Tabata Mountain Climbers

30 sec Jog in Place

Tabata Shoulder Taps

30 sec Jog in Place

Tabata Air Squats

30 sec Jog in Place

5-10-5 Jack Webbs

Mary: Only had time for one exercise: Cup Checks.

Observations: Tabata is always challenging, no matter what exercise, and this was no exception. We focused on form over repetitions though, since full range of motion on the exercises is how to get real gains. We recorded this workout to YouTube, in case anyone wants to give it a try.

CoT: Since it is President’s Day, YHC shared some quotes by US presidents:

“If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.” – John Quincy Adams

“Do what you can, with what you have, where you are.” ― Theodore Roosevelt

“It’s amazing what you can accomplish if you do not care who gets the credit.” ― Harry S. Truman

“Do not pray for easy lives. Pray to be stronger men.” — John F. Kennedy

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

Warm Up – with a change of scenery in the parking lot

• Side Straddle Hop (SSH) x 20 IC
• Hillbillies x 15 IC
• Cherry Pickers x 15 IC
• El Capitan x 10 OYO
• Windmills x 10 IC

The Thang:

• 5K loop, Indian Run, Along C&O Canal Towpath
• Every two leader changes: 10 Merkins OYO
• Estimated 90 Merkins

Mary:

• Reverse Crunches x 20 IC
• Birddogs x 4 Each Side IC
• Dollies x 20 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Rodeo Flutters – 10 x Clockwise – 10 x Flutters – 10 x Counterclockwise – 10 Flutters IC

AO: Bulldog

QIC: MicroChip

The PAX: Brisket, Hoff, Gigawatt, Bolt, Mutumbo, Shute

WU: Random warmup targeting all areas followed by a bus shuffle through the parking lot consisting of side shuffles, bear crawls and other fun activities led by Shute

Thang: 10×11 Coupon Pyramid of Fun

10-9-8-7-6-5-4-3-2-1 reps of the following exercises:

After sets 3 / 6 added running a lap around the track and 10 x Coupon Man Maker Burpees!

After set 10 and the pyramid complete we did 1x extra set of 15 of all items below for some added fun

11 x 10 Pyramid of fun with Coupon for every one of the items below:

• Derkins
• Goblet Squats
• Overhead Coupon Raises
• Coupon Pickle Pointers
• Bulgarian split squats Shute side
• Bulgarian split squats Right side
• Chest Press
• Triceps Raise
• Right Side Arm Row
• Left Side Arm Row
• Dips

Mary: 1 x round of each below w/ count managed by rotating HIMs

• Windshield wipers
• Long arm crunches
• Reverse crunches
• Heel touches
• Flutter Kicks
• Never cross Dolly
• Squat Hold w/ Coupon (1 minute or longer)

All in each him did +/- 770 reps across the pyramid

COT: Today was about building that team mentality that Gigawatt talked about earlier this week. QIC just designed the workout but instead rotated through the PAX and let all of them lead cadence counts through the entirety. Can’t wait to see what Spring / Summer holds for LoCo and where we can expand.

Observations: QIC didn’t keep good records of Pyramid 8x exercises. PAX ended up doing more than the required reps for some extra credit. Everyone finished all sets and everyone was upbeat today! Well done HIMs, Final observation is Spotify was on point today with random rotation of music from the last 4 decades.

AO: Olympus

QIC: CableGuy
The PAX: Ashe, Citrus, Hawkeye, Hightower, Jag, Phish, Pop Fly, Rambler, Ready Mix, Slider, Snooze, Southpaw, Vespa, Wham-O, Yardsale, Ynab, Zeus
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang (credit Lazlo): Pax split into two teams for separation and Burpee control and ran the length of the field ten times for 100 reps of ten exercises: Body Weight Squat, American Hammer (2-count), Merkins, Monkey humpers, Flutter Kick (three count), Side Straddle Hop (three count), Lunge (single count each leg), Overhead claps (single count), Supermans. For Burpees (final round) the teams exchanged sets of 10 en route to 100. We then moseyed about the campus circling up for 10 Alternating Shoulder Taps/10 Mountain Climbers x4, then a five-rep Merkin ring of fire.
Mary: Freddy Mercury, Toy Soldier, LBC, The Hightower

COT: Thinking of Dwight Eisenhower, who as president through the McCarthy era along with other challenges that echo today foresaw/forewarned of our current polarization. He said: “The middle of the road is all of the usable surface. The extremes, right and left, are in the gutters.” The usable surface is where the work gets done – it’s really the only way we can work. As a leader, finding common ground with those around you is essential to productivity.

Presidents Day Q

Sparta, Feb 12, 2021

QIC: HT

PAX: Ashe, Yardsale, Derecho, El Niño, PopFly, Nano, Gadget, Zeus,

Warm up:

Fellowship jog, 2 laps around freshly snow covered track.

Theme: Presidents’ Day selected in Feb in honor of our 1 president Washington, his Bday Feb 22

46 presidents

19 presidents served more than 1 term

8 presidents died while in office: Harrison, Taylor,Lincoln, Garfield, McKinley, Harding, Roosevelt, Kennedy

15 Were VP’s before becoming President

The Thang:

8 Rounds:

46 Air Squats

19 Merkins

15 burpees

Each PAX led different round.

Ran out of Time for Mary

Group stayed behind to knock out Monthly Challenge ab of the day.

CoT:

Gratitude. Thankful to parents, grandparents, siblings whoever help us get to where we are today. Think of our lives with out there guidance and support. Be very grateful for those that have helped each of us. How can we pay that forward?