Category: Uncategorized

AO: BulldogQIC: GigawattThe PAX: @Mutumbo, @Bobcat, @Treadstone, 2.0’s Luigi, Cobra Kai, Samba, Cool gloves, Boy, Baby shark, Rousey, (FNG) Little Rocky, (FNG) Orange Justice and Special Guest @Popeyes WarmUp: SSH IC, Don Quixotes IC, Mountain Climbers IC, Shoulder stretch, and Tricep stretchThe Thang: Fitness GamesGame 1 – Tic Tac Go – Partner up – the pair get 1 tic tac toe board and each person gets 5 bean bags. Each person stands roughly 15ft away from the board on opposite ends. On go, each player runs to the board and places a bean bag on the board in one of the tic tac toe boxes. They turn and run back to their pile of bean bags and grab another one. It is a race to see who can get three in a row. Play several rounds and then switch with the group next to you.
Game 2 – Fitness Jenga – Split Pax into two teams. Each team has half of the Jenga set. Place Jenga set at one end of the basketball court and the team lines up at the half count line. One at a time, a team member will run down and pick up one Jenga block and bring it back to their team. There is an exercise on the block. Team will perform 10 reps of that exercise before sending another member to get another block. Second team task is to build the Jenga stack. The stack needs to be two block levels, meaning, for each level you can only use two blocks. The first team to build the Jenga stack wins.
Game 3 – Fitness Ball. Traditional dodgeball, but it’s everyone against everyone and when you get hit you must perform 15 squats before you are allowed back into the game.
Mary: Due to time, we cut out MaryCOT: Every single choice you make follows a logical progression, I won’t, I can’t, I’d like to, I’ll try, I can and I will. The I will, means a pledge to stay on that path no matter what, good or bad, you committed to it. Life is full of challenges and resistance. If you settle for choosing, I won’t or I can’t every time a challenge or some resistance comes your way, you never feel fulfilled. We learn from our failures and we appreciate more the things we had to work hard to earn.

Q – Fail – Didn’t get the proof of Life!! Sorry!

AO: The Farm

QIC: Infinity

The PAX: Chile, Jag, Sea Dog, Judo, Tripoli, and Running Man

WarmUp: SSH, Don Quixote, Cherry Pickers, Merkins, Mountain Climbers, LBAC with leg raised, Michael Phelps, and 300m Mosey.

The Thang: HIIT stations with Toys

While listening to 80’s rock music, we executed the following workouts in stations, 40 sec on, 20 sec off rotations through all of them four times:

• Resistance Band Squats

• Jump Rope

• Wall Ball Tosses 10’

• Slosh Pipe Walking Lunges

• Coupon Swings

• Leg Raises over Coupon

• Resistance Band Merkins

• Resistance Band Bent Over Rows.

Mary: Reverse Plank, LBC, Nolan Ryan, Flutter Kick, and Penguin Crunches.

Observations: This was a workout where the PAX set their own difficulty—how hard they pushed or did not push was up to them. All appeared exhausted, especially YHC, indicating we all pushed ourselves hard. This indicates our determination to succeed, and is a mark of good character.

Announcements: Litter pick-up on Saturday, May 1st. Tentative time will be 0730 instead of the workout to enable families to join us. More to come as the time approaches.

CoT:

Matthew 17:20 – “If ye have ​​​faith​ as a grain of mustard seed, ye shall say unto this ​​​mountain​, Remove hence to yonder place; and it shall remove; and nothing shall be ​​​impossible​ unto you.”

“Through your faith, Jesus Christ will increase your ability to move the mountains in your life, even though your personal challenges may loom as large as Mount Everest.

Your mountains may be loneliness, doubt, illness, or other personal problems. Your mountains will vary, and yet the answer to each of your challenges is to increase your faith.” – Russell M. Nelson

The 3rd F is F3 is faith. We need to look outside ourselves at our families, communities, mankind, and our God to really succeed.

AO: The Patriot
QIC: CableGuy
The PAX: Bone, Brown Bag, Citrus, Elvis, Fish Fry, Flipper, Lucius, McGuire, Spokes
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey to Nottingham ES front parking lot (~1 mi via Yorktown blvd). Spread out in the parking lot and stand by for the Merkin (40 on my count) and the Body Weight Squat (40 on my count). Mosey to the base of Minor Hill. Bear Crawl to top and hold Al Gore. Stand by for the Dip – 30 OYO (in waves – rest exercise is the burpee). Mosey back to Nottingham ES front parking lot – over top of the hill first. Stand by for the Shoulder Tap (10 reps) and Mountain Climber (10 reps) in cadence x5. Mosey back to The Patriot. Basketball court for 21 Merkins in on my count. To the railing for 21 Aussie Pushups on my count.
Mary: Freddy Mercury, LBC, Toy Soldier
COT: Lead by example. There’s always somebody watching and learning from you, for good or ill.

4-16-2021
Purcellville 500 Raceway
AO: LVCC-Loudoun Valley Community Center
QIC: Bobcat

The PAX: We had a total of 14- Pre, Gigawatt, Dial-Tone, Brisket, Nolan, Bolt, Shute, Hoff, Scranton, Boone, Water hammer, Mater, Banjo, Inglewood, Bobcat.

WU: Warmup (SSH, cherry pickers, side stretches, cobra Kai, DD)
Thang- 1 minute plank to kick it off to Shimmy Shimmy Ya, Partner Teams – Team 1 (lap around the community center ~.25mile) while Partner 2 does continuous exercise. Continued trading on and off for 30 minutes

Rounds- 1-Merkins, 2-Squats, 3-Burpees, 4-Balboas, 5-Shoulder Press

Mary-ABC Abs in circle to “explosions in the sky”, 50-Freddie Mercuries

COT

Act in Humility– Being humble is mentioned in the Bible 100 times!! Note-this does not include all the verses that talk about overcoming pride. The practice of humility is absent in our society and full of materialism. Neighbors, friends, family concentrate on houses, titles, jobs, clothes, sex, power, etc. We should always stay grounded and humble in the eyes of the Lord. Be the example for your wife, children, brothers. Dan read from the Book, Strong Fathers, Strong Daughters, by Meg Meeker- pg 77. “A father’s humility is his gift to his daughter”

AO: THE BURG

QIC: MATER

The Pax: Microchip, Crotch Rocket

WU:
25 x SSH
25 x DON KEOTTIES
25 x Cherry Pickers
50 x Arm Circles
~TOWN RUN to look for future workout equipment = 1 Mile
The Thang: FAT E
50 x Squats + 10 Burpees
40 x Big Boy Sit-Up + 10 Burpees
30 x Coupon Raises + 10 Burpees
20 x Durkins + 10 Burpees
10 meter Bear Crawl + 10 Burpees

20 x Durkins + 10 Burpees

30 x Coupon Raises + 10 Burpees

40 x Big Boy Sit-Up + 10 Burpees

50 x Squats + 10 Burpees

Mary:
Done ‘Pass The Mic Style’
20 x Reverse Curls
20 x American Hammers
20 x Side Bends
25 x Supermans
20 x LBCs

COT:
Acts 24: God, who made the world and Everything in it, since He is Lord of Heaven and earth does not dwell in temples made with hands
– God is everywhere. You do not need to go to Church to have a relationship why your Higher Power. You aren’t a bad Christian if you miss a Sunday. God is everywhere and with you with whatever you do. Your relationship with God doesn’t have to start on Sundays at a place of worship.**Flags were at 1/2 Mask for Virginia Tech Remembrance Day