Category: Uncategorized

2-20-2021
2.0 Reunion
AO: LVCC
QIC: Bobcat
The PAX: We had a total of 12- Brisket, Gigawatt, Refueler, Microchip, Bobcat and 7 PAX-2.0s. LoCO welcomes 2.0 Cobra Kai!!

WU: Random warmup (SSH, cherry pickers, ladder climbs, side stretches, butterfly, squats, mountain climbers, side hops, merkins, lunges, side planks
Lap around the community center
Thang- Team 1 and Team 2 races (rest of the team planks of hold squat position)= 6 rounds
Butt kicks, Backwards run, Karaoke, Hockey stick, Soccer dribble, Sprint
Mary-Flutter kicks, Baby crunches, Heel-taps, In and outs, 5 superman holds (10 seconds, 15, and 20)
COT

Kids -do you best and stay positive! We support you and love you. This has been a tough year but life will get back to normal. We wish you luck as schools open back up!
Quote for the day
“Do a little more than you’re paid to. Give a little more than you have to. Try a little harder than you think possible, and give a lot of thanks to God for health, family and friends” -Art Linkletter

Had to Frankenstein our “proof of life” for today. Thank you for coming out an enjoy your weekend!

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and SSHs.

The Thang:

Escalator

Do exercise 1 (for 30s), then rest (for 20s). Do exercise 1 then exercise 2 then rest. Do exercise 1, then exercise 2, then exercise 3, then rest….and so on until all 5 exercises are done.

Format:

• Flying Squirrel, 20s Rest

• Flying Squirrel, Squat Thrust, Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Penguin Crunch , Rest

• Flying Squirrel , Squat Thrust, Reverse Lunges with reach, Penguin Crunch , Crossover mountain climbers, Rest

20s and 40s (10 minutes)

20s High Knees, 40s: 1 Merkin & 10 Squat Jumps

20s High Knees, 40s: 2 Merkins & 9 Squat Jumps

20s High Knees, 40s: 3 Merkins & 8 Squat Jumps

20s High Knees, 40s: 4 Merkins & 7 Squat Jumps

20s High Knees, 40s: 5 Merkins & 6 Squat Jumps

20s High Knees, 40s: 6 Merkins & 5 Squat Jumps

20s High Knees, 40s: 7 Merkins & 4 Squat Jumps

20s High Knees, 40s: 8 Merkins & 3 Squat Jumps

20s High Knees, 40s: 9 Merkins & 2 Squat Jumps

20s High Knees, 40s: 10 Merkins & 1 Squat Jump

Cardio 10×7

10 Second Intervals:

• 10s Quick Feet

• 10s High Knees

• 10s rest

• 10s Mountain Climbers

• 10s shoulder taps

• 10s rest

Repeat for 7 rounds for 7 minutes

Mary:

15 Box Cutters up and out

15 box cutters out and up

20 sit ups

15 leg raises

15 Wipers

CoT: We watched the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4).

The Blue Pill is the choice of the easy, false life of a Mascot.

The Red Pill is the choice of the hard, true life of the HIM.

The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP.

This is how we combat Sad Clown Syndrome.

Taking the Red Pill is deciding to be a HIM. It accelerates your fitness, fellowship, and faith and moves you toward proper personal alignment. Ultimately, he becomes a man who is fulfilling the role that was designed for him by the SkyQ.

AO: The Patriot

QIC: CableGuy
The PAX: Brown Bag, Citrus, Lucius, Maguire, Spokes
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Fellowship lap around the ice rink (er, Patriot turf)
The Thang: Pax paired up for Dora Round 1: 100 Merkins, 200 Plank Jacks (single count), 300 American Hammers (double count) with a 100 yard run as the travel. We then took a break to run the length of the field and back – one partner forward, one partner backward, maintaining 10 yards distance tossing a tennis ball back and forth. Three burpees when it hit the ice. We did a lot of burpees. Then Dora Round 2: 50 Burpees, 100 Body Weight Squats, 200 Alternating Shoulder Taps (three count). Finished off with a second tennis ball/burpee partner run.
Mary: Freddie Mercury, Toy Soldier, LBC
COT: The aphorism ‘Fake It Til You Make It’ … Most of us do it on some level, especially professionally. But once you make whatever ‘it’ is … Buckle down and learn it. That’s how you gain real knowledge and authenticity as a leader.

AO: #Loco – BRMS: Bulldog

QIC: Brisket

The PAX: Bobcat, Bolt, Rikers, Dial-tone, Refueler, MicoChip

WarmUp: SSH IC, Tricep Stretch L&R OYO, Arm Circles (Forwards & Backwards) IC, Lunges (L&R side) OYO, Quad Stretches (L&R) OYO, Calf Stretches, CobraKai

The Thang: “Call or Text Me” Workout

Pick a Pax and use their phone number. Do each exercise for each number of their phone number.

1. Coupon Curls x25 IC

2. 20 Lunges – 10 per leg

3. 15 Myrkins

4. Coupon Chest Press x25 IC

5. Coupon Shoulder Press x25 IC

6. 45 Second Wall Sit

7. Goblet Squats x25 IC

8. Bear Crawl

9. Murder Bunnies

0. Plank – Q Determines How Long To Hold It

– The dash between area code/1st three numbers cardio = Side Shuffles down and Karaoke back / The dash between 1st three digits and last 4 digits cardio = High Knees Down and Backwards Run back

Example: (867)-309-2541: Bear Crawl, Wall Sit, Goblet Squat, Cardio #1, Myrkins, Plank, Murder Bunnies, Cardio #2, Lunges, Shoulder Press, Chest Press, Curls, Rest, Rinse & Repeat with another Pax Phone Number

MARY: Flutter Kicks, Dolly Partons, Annie’s, Coupon Pulls from a Plank “Pass The Wrench”

COT: Iron Sharpens Iron – Proverbs 27:17 As iron sharpens iron, so one man sharpens another. What are we doing to hold our brothers accountable and sharp? Are you a Life Giver or a Life Taker. Go be a Life Giver today.

AO: #FreeState
QIC: @Deagle
PAX: 4 – @Winston, @Black Diamond, @Horshack, @Deagle

Warm Up
· SSH x 25 IC
· Merkins x 15 IC
· El Capitan x 10 each direction
· Mosey between shelters
· Hillbillies x 15 IC
· Mountain Climbers x 10 IC
· Cherry Pickers x 15 IC
· Mosey between shelters
· Windmills x 15 IC
· Hairy Rockettes x 15 IC
· Monkey Hampers x 15 IC

The Thang: Ladder (first round 1rep, second round 2reps, … 10reps) with four exercises. Adapting to the snow/ice conditions… with 5 SSH between each round:
o Burpees
o Dips
o Squats
o Merkins

Mary:
o Flutters x 20 IC
o LBCs x 20 IC
o Dying Cockroach x 20 IC
o Plank-o-rama
o Rosalitas x15 IC
o Reverse Crunches x 10 IC followed by 10 Flutters IC

COT