Backblasts

AO: #Olympus
QIC: @Zeus

The PAX: 15 including M’s and 2.0’s

WarmUp: Side Straddle Hops, Willie Mays, Michael Phelps, Clockwise and counter clockwise arm circles, Several leg and hip stretches (On your own)

The Thang: 5k Turkey Trot including a run around the beautiful Lake Braddock. Map of run was plotted by @Hightower.

Mary: No ending ab exercise run was more than enough. All 15 Pax completed run.

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. Special thanks to @Hightower for pushing an idea that I spoke of out loud back in latter part of September. Also thanks @Hightower for plotting our course as well as spray painting Arrows for PAX to follow. Special thanks to @El Niño and @Gadget for your help as well. Many, Many, Many (I can’t say Many enough) Thank You to all Pax, M’s and 2.0 for taking time out from your family time and coming out for the run.

Take away message:

1 Thessalonians 5:18 “In everything give thanks: for this is the will of God in Christ Jesus to you – ward.”

I am very great-full even during an unusual Thanksgiving day. I have my life, health and strength. I have my beautiful strong supportive wife. And I am a part of a brother-ship encourages me to be a better Man, husband, and leader of my community.

May God bless you all today as you sit around the table with your families.

Sent from Yahoo Mail for iPhone

AO: #Olympus
QIC: @Zeus

The PAX: 15 including M’s and 2.0’s

WarmUp: Side Straddle Hops, Willie Mays, Michael Phelps, Clockwise and counter clockwise arm circles, Several leg and hip stretches (On your own)

The Thang: 5k Turkey Trot including a run around the beautiful Lake Braddock. Map of run was plotted by @Hightower.

Mary: No ending ab exercise run was more than enough. All 15 Pax completed run.

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. Special thanks to @Hightower for pushing an idea that I spoke of out loud back in latter part of September. Also thanks @Hightower for plotting our course as well as spray painting Arrows for PAX to follow. Special thanks to @El Niño and @Gadget for your help as well. Many, Many, Many (I can’t say Many enough) Thank You to all Pax, M’s and 2.0 for taking time out from your family time and coming out for the run.

Take away message:

1 Thessalonians 5:18 “In everything give thanks: for this is the will of God in Christ Jesus to you – ward.”

I am very great-full even during an unusual Thanksgiving day. I have my life, health and strength. I have my beautiful strong supportive wife. And I am a part of a brother-ship encourages me to be a better Man, husband, and leader of my community.

May God bless you all today as you sit around the table with your families.

Sent from Yahoo Mail for iPhone

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Buzz, Cadence, Grease Monkey, Dictator (FNG), and Sourdough (FNG).

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Michael Phelps IC, 10 Willy Mays Hayes IC, 5 IT Band Stretches each side IC, and 300m mosey.

The Thang:

Went over the basics of frisbee throwing and catching.

Split up into two teams for Ultimate Frisbee!

3 burpees every time your team’s disc hits the ground

Every time one team scores, they get to choose the intermission exercise

2.0’s under the age of 15 get to take 10 steps while holding the frisbee

Observations: There were some great plays and some great blunders out there. Everyone was part of both—there was no perfection, nor absolute failure to perform. The most important thing is that YHC got in lots of burpees and had fun.

CoT:

You’ve heard me say before that athletes eat and train, they don’t diet and exercise. In like manner, it’s not what you do some of the time, but what you do most of the time that matters when it comes to health and fitness. Go ahead and indulge today guilt-free, but know that you will be back at it the next day.

We closed with a quote that really uplifted me last night when I was in a down mood: “Gratitude unlocks the fullness of life. It turns what we have into enough, and more. It turns denial into acceptance, chaos to order, confusion to clarity. It can turn a meal into a feast, a house into a home, a stranger into a friend. Gratitude makes sense of our past, brings peace for today and creates a vision for tomorrow.” – Melody Beattie

AO: Horizon

QIC: Brown Bag

The PAX: 3 Mile; Attache; Derail; Disco; Grease Monkey; Infinity; Kodiak; Kombucha; Magoo; Major Payne; Mayberry; Sticks; Sunshine.

WARM UP: SSH; Moroccan Nightclub, Cherry Picker, Burpees (x10), Willie Mays Hays, LB Arm Circles.

THE THANG:
Mosey to the Arena near @Patriot (~2/3 miles), with PAX doing two Merkin stops to pick up the 6.

PAX split into four groups and rotated four time around doing wall taps (x15 each leg each set), Dips, Derkins and Aussie Pullups (x15 each set).

PAX then mosied back to the AO in a Ricky Bobby fashion and did some SSHs to pick up the 6.

MARY: Ring of Fire with Diamond Merkins (x5); Flutterkicks, American Hammers and LBCs.

CIRCLE OF TRUST:
2020 has been a difficult year, but despite it all there is still much to be thankful for. I’m personally thankful for the health of me and my family. I’m thankful for the extra time I’ve been able to spend with my family this year, even if 10-20% of the time I’m not. I’m thankful for the vaccines that will help us get back to something more closely resembling normal soon. And I’m very thankful I get to come out here and challenge myself with this group. Happy Thanksgiving!

AO: The General

QIC: Lazlo

The PAX: @trolley, @jenner

A music-inspired beat down this morning. If you have kids, you’ll remember those horrible ear worms. Not literal ear worms. The kids songs that you couldn’t get out of your head. Like, say, Dora…

WarmUp: SSH, imperial walkers, Moroccan night clubs, cherry pickers, Willie Mays Hayes, downward dog, 200 yd jog

The Thang: Musical Dora. PAX partner up, and alternate Dora-style between running to the 50 yd line and back and doing an exercise. Rather than getting to a specific count, the PAX did a new exercise for each song. Exercises were:
-body weight squats
-merkins
-flutter kicks
-monkey humpers
-dry docks
-burpees
-LBCs
-lunges

Mary: sticking with the music theme, this went along with the song Proud Mary. Even verses were Big Boi sit up, odd verses were flutter kicks, and for the chorus in between (“Rollin’…”) were gas pumpers. It was a lot of fun.

COT: A pre-Thanksgiving reminder of how powerful gratitude can be, and even more so when things aren’t going so great, or at least when it feels that way. @jenner added a note about an email that someone had written about all the things that have been GREAT about 2020, which is awesome.