Category: Uncategorized

Posted on

Renewal Beatdown

AO: Horizon

QIC: Maj Payne

The PAX: Magoo, Kombucha, Attaché

WU: 15xSSH, 15xIW, 15xWMH, 15x Cherry Pickers, 15xBWS, 15xMerkins

The Thang: mosey to the coupon bin to grab a cinderblock.

2 x Round 1 :
10 x Alternating Block Merkins
20 x Coupon Overhead Press
30 x Coupon Goblet Squats
Lap around field perimeter

2 x Round 2:
10 x Burpee Block Jump Overs (BBJOs)
20 x Coupon Curls
30 x Coupon Lunges
Lap around field perimeter

2 x Round 3:
10 x Blockees
20 x Skullcrushers
30 x Coupon Back Squats
Lap around field perimeter

Mary:
15 x Flutter kicks
25 x LBCsouu

COT: Spring is finally coming, and it is Easter week as well. Within Christianity, it is a Holy Week, and a time of renewal and hope! The leaves are budding, birds are singing and the weather is warming! This is a time of the year where we can think about how we can renew our lives as we emerge out of the pandemic’s darkness. What is our vision for ourself, for our families and for those around us? Take the time this week to really think about how you can strengthen those within your Concentrica.

Get Right. Live right. Lead right. Leave right.

Aye!

Posted on

Spring Break Road Trip (Compact Car Version)

AO: #thepatriot

QIC: @WeddingSinger

ThePAX: @lucius

WarmUP: SSH, Cherry Pickers, WMH, Imperial Walkers, Michael Phelps

TheThang: “College Tour” Mosey to front of Yorktown High School
10 Step ups IC
10 Incline Merkins
Repeat 3x

Mosey – “pitstop” 10 burpees

“The Country Club” – Mosey to Knights of Columbus
Bear crawl to front
10 plank jacks IC
10 shoulder taps IC
Repeat 3x

Mosey – “pitstop” 10 squats

“The Amusement Park” – Playground
10 dips
10 merkins
Repeat 3c

Mosey back + one lap on the track

Mary:
Glute bridge leg lifts – 10 each side
Freddie Mercies – 20 IC
Flutter Kicks – 20 IC
American Hammers – 20 IC
Straight let crunches – 10 IC
Bird Dogs – 10 each side
Supermans – 20 IC
Side plank crunch – 10 each side
LBC – 30

COT: Make the most of Spring Break, or any break, no matter where you go. Thanks so showing up Lucius!

Posted on

Deagle Returns to FreeState and Delivers a EMOM Thumpin’

AO: FreeStateQIC: @Deagle
PAX: -6 @Retail (visiting from AO in Valley Forge, PA!), @Winston, @CashOnly, @Black Diamond, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 20 IC
· Imperial Walkers x 20 IC
· Side Skating x 15 IC

Mosey around the blacktop, high knees on the sides

· The Chinook x 20 IC each side
· Michael Phelps x 15 IC
· El Capitan x 15 each direction
· Cherry Pickers x 15 IC

Mosey around the blacktop, karaoke on the sides

· Frankenstein x 15 out and back
· Merkins x 15 IC
· Baby burpees x 10 on Q
· Windmills x 15 IC
· Plank and shoulder taps x 15

Mosey around the blacktop, ass kickers

The Thang:

10 minutes of EMOM (Every Minute On the Minute) with coupons
· Pull ups x15
· Bi-ceps x10
· Push ups x10

Jacob’s Ladder 4-3-2-1

10 minutes of EMOM (Every Minute On the Minute)
· Dips x15
· Squats x10
· Merkins x10

Mary:
· Flutters x 20 IC
· Freddie Mercury x 15 IC
· Windshield wipers x 20
· Travoltas x15 IC
· Little Mermaid x20 IC
· Dollys x 10 IC + 10 flutters

COT:

  • Coffeeteria

Posted on

Improvise, Adapt, and Overcome

AO: The Patriot

The PAX: Bone, Cable Guy, Citrus, Elvis, Fish Fry, Flipper, Maguire, Maj. Payne, Mayberry, Spokes, Sunshine, Undertow

The Q: Lucius

The Warm-Up:
25x SSH; 10x Windmills; 10x Cherry Pickers; 12x LBACs; 1x Downward Dog; 1xCobra Kai; 15xMerkins;
100-yard mosey; and
200-yard bear crawl with 15x BWS (IC), 15xAir Press (IC), 15x Overhead Claps (IC).

The Thang:

Thanks, HighTower: PAX split into 4 groups. Two groups exercised at opposite corners of the track, while two groups ran 200 meters to relieve them. Flip Flop and Repeat. Exercises included AMRAP of: CB Overhead Press; Carolina Dry Docks; CB Curls; BWS; CB Magellans; Air Press; CB Curl-Press; and Alternating Shoulder Taps.

Lunging Bear-i-Cides: PAX lunge-walked 40 yards; bear-crawled 40 yards; lunge-walked 30 yards, bear-crawled 30 yards; lunge-walked 20 yards; bear-crawled 20 yards. No disparaging words heard. Only spontaneous expressions of joy.

The Mary:
26x Flutter Kicks (IC)

The COT:
Sometimes things don’t go as planned. Today was one of those days, due to a missed Q opportunity. As you go through your day today, don’t forget to improvise, adapt, and overcome.