AO: LoCo Bulldog
QIC: Gigawatt

The PAX: @MicroChip, @Dial-tone, @Bobcat, @Bolt, @Hoff, @Shute, @Mutumbo, @Brisket, @Nolan, @Rikers, @Pre, @Boone

WarmUp: SSH IC, Arm Circles IC, Plank w/ rotations IC, Cobra Kai, DWD w/ calf stretch, Mountain Climbers IC

The Thang:
Part 1: 1 Minute Reflections – static hold each exercise for 1 minute.
Planks, Merkins, Squats, Lunges
Part 2: Core & Cardio – Hiit 40 on 15 off
Plank up/downs
Side shuffles
Plank w/ side to side jumps
Supermans
Flutter Kicks
High Knees
Peter Parkers
Mountain Climbers
Part 3: Legs Hiit 30 on 10 off
squats
Squat jumps
Lunges
Iron Mikes
Side Lunges
Pickle Pointers
Single Leg Pickle Pointers

Mary: Full of Grace
Flutter Kicks
LBC
Dollies
Leg Lifts

COT: Lent is the time each year where you should spend time reflecting on who you are. As a Christian, as a Man, as a Husband, as a father. Keep it simple, whatever you’re doing right, keep doing it. Whatever you’re doing wrong, stop it!

AO: The Farm

The Thang: based on the snow forecast tomorrow, Thursday Feb 18, at 5:30-6:15 am EST, we will be joining a #virtual AO for a snow-proof beat down. Bring a small step stool and a coupon if you can. We will be using them for couple of exercises. Zoom link below:

https://us02web.zoom.us/j/7219824536?pwd=bitGUTdGTHRTdDhoblJvSklwWFhuUT09

AO: Compound

PAX: Hightower, Zeus, Wham-O, Roddick, Nano, FNG- Popeye!

WARM UP: SSH; Cherry Picker; Willie Mays Hays; Michael Phelps, Mountain Climbers

THE THANG:

Fast paced tour of the compound concrete jungle. STOP 1: the green meadow

2 groups, switching btwn A/B turns

A: lunge walk 30 yds/back/ B: bench jump ups

A: bear crawl 30 yds/crawl bear/ B 10 derkins, dips

A: high knees 30 yds/reverse run/ B: 20 derkins in cadence

Mosey to 7 story garage climb, up the stairs for group plank, down to bottom for al gores

Snake around planters at Mosaic

Mosey to underground for 5 pull ups, 10, merkins, 15 BW squats/ 1/6 mile run (repeat)

Mosey back to field for Mary and a Journey #monthlychallenge inspired round. Ring of Fire to close

CIRCLE OF TRUST: Kaisen is a Japanese term for “continuous improvement.” That’s what we should all be about, not only physically, with daily modest steps, but in our thought life, relationships, faith, etc. ended in pray for Delaware PAX Iron with a family death.

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Kodiak; Disco; Major Payne; Derail; Lightspeed; Mayberry

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC

THE THANG:

Mosey to top of Minor Hill picking up the 6 with Al Gore and Planks. Once at the top, we performed the following 3x:Dip x15
Merkin x15
LBC x30

Mosey to Nottingham parking lot and perform the following 3x:
Diamond Dave Merkin x15
Alternating Shoulder Tap

(in cadence)

x10
American Hammer (in cadence) x10

Mosey back to front of Discovery School and perform the following 3x:
Dip x15

Derkin x15
Freddie Mercury (in cadence) x15

MARY: Mosey back to field.

CIRCLE OF TRUST: PAX did one minute of mindful breathing. Ash Wednesday and its heralding of the Lent season is a good time to think about one’s priorities and perspectives and whether there are things in one’s life he can do without, regardless of faith tradition.

AO: The Patriot

QIC: citrus

PAX: cable guy, citrus, elvis, fish fry, lazlo, mcguire, surely, undertow, wedding singer

WARMUP: SSH, Hillbillies, Cherry pickers, WMH, IBAC, Michael Phelps

THE THANG, Part 1
Each PAX picked a flight of stadium stairs in the stadium, ran up and down, and then completed burpees equal to whatever round they were on (ladder style). This continued until all PAX got to round 10, at which point they switched to body weight squats until everyone completed 10 full rounds.

THE THANG, Part 2PAX lined up on the goal line, and then performed the following (ladder!). We started each round together, but each round was OYO:
Run 10yds, 10 HR burpees, run back and SSH while waiting
Run 20yds, 20 dry docks,

run back

and SSH while waiting
Run 30yds, 30 Merkins,

run back

and SSH while waiting
Run 40yds, 40 squats,

run back

and shoulder taps while waiting
Run 50yds, 50 lunges IC,

run back

and shoulder taps while waiting
Run 60yds, 40 squats,

run back

and shoulder taps while waiting
Run 70yds, 30 Merkins,

run back

and SSH while waiting
Run 80yds, 20 dry docks,

run back

and SSH while waiting
Run 90yds, 10 HR burpees,

run back

and SSH while waiting
Sprint 100yds

THE THANG, Ladder Part 3
7 pyramid (ladder?) with Star Jacks and Joe Louis, 30 yard run

MARY: Flutter Kicks, Freddy Mercuries (courtesy Wedding Singer), Snow Devils (Maguire), and V-ups (Undertow) [YHC is pretty confident he has forgotten one PAX's contribution here. YHC is even more confident that he will remember who/what it was promptly upon hitting the "Send" button.]

COT: It’s Black History Month. We’re not nearly where we need to be as a society, and growth starts with learning. Dedicate 10, 25, or 45 minutes per day (or whatever you can spare) for the rest of the month to continue to learn about racial injustice. Here’s a resource that lays out a reading/learning plan based on how much time you can devote.