Category: Uncategorized

AO: The Patriot

QIC: CableGuy
The PAX: Bone, Citrus, Coconut, Elvis, Fish Fry, Jenner, Maguire, Major Payne, Piccolo, Wedding Singer
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: 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 (IC), Side Straddle Hop (IC), Lunge (single count), Overhead claps, Supermans. For Burpees (final round) the teams exchanged sets of 10 en route to 100 er no, 120! Fellowship lap to cool down for Mary.
Mary: Freddy Mercury, Toy Soldier, LBC, The Wedding Singer, Merkins

AO:BulldogQIC:GigawattThe PAX:@pre @Nolan @CrotchRocket @Brisket @Bobcat @Boone @Mutumbo @Hoff @Rikers @Scranton WarmUp: SSH IC, Hairy Rockettes IC, Michael Phelps IC, Don Quixote ICThe Thang: 4 Corner AMRAP – Each corner has four exercises. PAX will rotate to each corner every two minutes and perform any exercise from the list. No repeating exercises. Corner 1:
Dips
Tricep Pushes
Coupon Overhead Press
Merkins

Corner 2:
Coupon Swings
Burpees
Plank
Plank Tuck Jumps

Corner 3:
Coupon Rows
Supermans
Back Lifts (Reverse Push ups)
Balls to the Walls

Corner 4:
Squats
Iron Mikes
Lunges
Jump Squats

Mary: LBC (40ct) Flutter Kicks (20 IC) Peter Parkers (20 IC) COT: Prayers for the Todd Family. Declan Pierce Todd of Lovettesville, 4 yr of age, passed away April 16th. Please keep his parents Michael and Crystal and brothers Blake and Grayson in your prayers.

If you want to change the world, get over being a sugar cookie and keep moving forward.
“Sometimes no matter how well you prepare or how well you perform you still end up as a sugar cookie.”

“For failing the uniform inspection, the student [in Basic SEAL training] had to run, fully clothed into the surfzone and then, wet from head to toe, roll around on the beach until every part of your body was covered with sand. The effect was known as a ‘sugar cookie.’ You stayed in that uniform the rest of the day — cold, wet and sandy.”

“There were many a student who just couldn’t accept the fact that all their effort was in vain. . . Those students didn’t understand the purpose of the drill. You were never going to succeed. You were never going to have a perfect uniform.”

Life isn’t fair, no matter how hard we prepare ourselves, we’ll have a bad day. Things will go wrong. Hold strong and know that tomorrow will be another day and that God is always with you!

AO:  #freestate
QIC: @Deagle
PAX: 2 – @Horshack, @Winston

WarmUp:

• SSH x 25 IC 
• Randy’s x 20 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:

• 3 rounds of the following (45 seconds in each station) 
•     Upper location – plank 
•     Middle LBCs 
•     Down – Merkins 
•     One round of running around the stairs with Burpees, Dips and Step ups 
• Mosey on our way back to the blacktop 

Mary:

• Reverse Crunches x 15 IC 
• Dolly x 15 IC 
• Travoltas x15 IC 
• Dying Cockroach x 15 IC 
• Outlaws x 10 each side IC 
• Protractor followed by 10 Freddie Mercury IC 

COT:

• Reflecting on Earth Day and the wonders of Mother Nature 

AO: Virtual / SafeHouse

QIC: Infinity

The PAX: Vit D, 2 Percent, Wall-E, The Rock, and Lone Wolf (FNG).

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:

5 Rounds of the following exercises. OYO AMRAP for 30 seconds each, 20 seconds rest in between, and 30 second rest between rounds:

1. Bent over rows with coupon

2. Jump squats

3. Wall Sit w/Shoulder Presses

4. Coupon Cleans

5. Bent Over DB Lateral Raises

6. Bonnie Blairs

Tabata LBACs (8 rounds of 20 sec on and 10 sec rest)

Mary: Supermans, Penguin Crunches, Reverse Plank Holds, and Flutter Kicks.

CoT:

Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.

So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.

AO: the general
QIC: @Obadiah
The PAX: @MajPayne, @Fairweather, @Buggy, @Citrus, @Trolley, @Traveler, @Toolbox, @SubPrime, @PreNup
Warm-up: SSH, cherry pickers, 40 jumping squats, 40 BWS, some down and slow up Merkins. 1/2 mile fellowship jog.

The Thang: the Q brought along with him 3 15 foot 1 1/4 inch PVC Pipe for teams of 3,3,4. This was used for jumping over, high reach, and get low rounds of roughly 100 yards. 2 PaX would hold ends and third (and fourth) would leap over or shimmy under.

The “get low” round was a crowd favorite with PAX having to progress from a run to a shuffle to a bear crawl to a crawl with the pipe overhead.

The Main event: in the circle two PAX in bear crawl position grabbed opposite ends of the pipe and proceeded to try and take it from the opposing PAX.

Mary: LBCs, @Toolbox low plank concoction, more slow rise/fall Merkins, penguins, Freddy Mercuries

CoT: teachability is undervalued today. Jeremiah 36 tells the tale of Jehoiakim and keenly refers to his father Josiah in the telling of two vastly different responses to correction in the form of unraveled scrolls. One chose humility and fear and was honored and raised up and the other chose pride and self righteousness and was brought low and torn to pieces. Be teachable. Be willing to be corrected and rebuked. Properly ordered, from that posture you can do great things.