Category: Uncategorized

AO: Bulldog

QIC: MicroChip

The PAX: Brisket, Hoff, Gigawatt, Bolt, Mutumbo, Shute

WU: Random warmup targeting all areas followed by a bus shuffle through the parking lot consisting of side shuffles, bear crawls and other fun activities led by Shute

Thang: 10×11 Coupon Pyramid of Fun

10-9-8-7-6-5-4-3-2-1 reps of the following exercises:

After sets 3 / 6 added running a lap around the track and 10 x Coupon Man Maker Burpees!

After set 10 and the pyramid complete we did 1x extra set of 15 of all items below for some added fun

11 x 10 Pyramid of fun with Coupon for every one of the items below:

• Derkins
• Goblet Squats
• Overhead Coupon Raises
• Coupon Pickle Pointers
• Bulgarian split squats Shute side
• Bulgarian split squats Right side
• Chest Press
• Triceps Raise
• Right Side Arm Row
• Left Side Arm Row
• Dips

Mary: 1 x round of each below w/ count managed by rotating HIMs

• Windshield wipers
• Long arm crunches
• Reverse crunches
• Heel touches
• Flutter Kicks
• Never cross Dolly
• Squat Hold w/ Coupon (1 minute or longer)

All in each him did +/- 770 reps across the pyramid

COT: Today was about building that team mentality that Gigawatt talked about earlier this week. QIC just designed the workout but instead rotated through the PAX and let all of them lead cadence counts through the entirety. Can’t wait to see what Spring / Summer holds for LoCo and where we can expand.

Observations: QIC didn’t keep good records of Pyramid 8x exercises. PAX ended up doing more than the required reps for some extra credit. Everyone finished all sets and everyone was upbeat today! Well done HIMs, Final observation is Spotify was on point today with random rotation of music from the last 4 decades.

AO: Olympus

QIC: CableGuy
The PAX: Ashe, Citrus, Hawkeye, Hightower, Jag, Phish, Pop Fly, Rambler, Ready Mix, Slider, Snooze, Southpaw, Vespa, Wham-O, Yardsale, Ynab, Zeus
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang (credit Lazlo): 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 (three count), Side Straddle Hop (three count), Lunge (single count each leg), Overhead claps (single count), Supermans. For Burpees (final round) the teams exchanged sets of 10 en route to 100. We then moseyed about the campus circling up for 10 Alternating Shoulder Taps/10 Mountain Climbers x4, then a five-rep Merkin ring of fire.
Mary: Freddy Mercury, Toy Soldier, LBC, The Hightower

COT: Thinking of Dwight Eisenhower, who as president through the McCarthy era along with other challenges that echo today foresaw/forewarned of our current polarization. He said: “The middle of the road is all of the usable surface. The extremes, right and left, are in the gutters.” The usable surface is where the work gets done – it’s really the only way we can work. As a leader, finding common ground with those around you is essential to productivity.

Presidents Day Q

Sparta, Feb 12, 2021

QIC: HT

PAX: Ashe, Yardsale, Derecho, El Niño, PopFly, Nano, Gadget, Zeus,

Warm up:

Fellowship jog, 2 laps around freshly snow covered track.

Theme: Presidents’ Day selected in Feb in honor of our 1 president Washington, his Bday Feb 22

46 presidents

19 presidents served more than 1 term

8 presidents died while in office: Harrison, Taylor,Lincoln, Garfield, McKinley, Harding, Roosevelt, Kennedy

15 Were VP’s before becoming President

The Thang:

8 Rounds:

46 Air Squats

19 Merkins

15 burpees

Each PAX led different round.

Ran out of Time for Mary

Group stayed behind to knock out Monthly Challenge ab of the day.

CoT:

Gratitude. Thankful to parents, grandparents, siblings whoever help us get to where we are today. Think of our lives with out there guidance and support. Be very grateful for those that have helped each of us. How can we pay that forward?

AO: The Farm

QIC: Infinity

The PAX: Gekko and Running Man

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

The Thang: Rocky Balboa workouts done to music from the first four Rocky movies:

Rocky I

1. 400m Run w/weight (water bottles in each hand)

2. 20 Shadow Speed Bag punches IC

3. 10 Typewriter Merkins (1-arm Push-ups)

4. 20 BBS with twist/punch at top w/weight

5. 10 Clapping Merkins

6. 20 Jab-Jab-Cross Punches w/weight

Rocky II

1. Suicide Sprints

2. 10 Typewriter Merkins (1-arm Push-ups)

3. 20 Coupon Block Swings (Chopping Wood)

4. 10 Pull-ups

5. 20 BBS with twist/punch at top w/weight

6. 20 Shadow Speed Bag punches IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 12 American Hammers

9. 20 Lateral and Front Combo Raises IC

10. 20m Walking Lunges

11. 20m Bear Crawls

12. 10 Shadow Jump Ropes w/weight IC

Rocky III

1. Suicide Sprints

2. 20 Jab-Jab-Cross Punches w/weight

3. Apollo Creed Footwork drills

4. More Suicide Sprints

5. 20 Shadow Speed Bag punches IC

6. 15 Swimmers IC

7. 20 Jab-Jab-Cross Punches w/weight

8. 10 Shadow Jump Ropes w/weight IC

Rocky IV

1. 20m Walking Lunge out and 20m Bear Crawls back (Running: up a snow-covered mountain)

2. 20 Shadow Speed Bag punches IC

3. 20 Crossover Punches (Sawing wood)

4. 15 Weighted American Hammers (Lateral medicine ball throw)

5. 20m Bear Crawl out and 20m Standing Long Jumps back (Weighted sled pull)

6. 10 Wide-grip pullups

Mary: V-ups and BBS with twist/ punch at top w/weight.

Observations: This was a non-stop beat down, but we put in a solid performance. YHC ran out of breath during the footwork drills. There were more exercises from Rocky IV, but we ran out of time.

CoT: “Going in one more round when you don’t think you can. That’s what makes all the difference in your life.” – Rocky Balboa

“Every champion was once a contender who refused to give up.” – Rocky Balboa

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Bone, Surely, Subprime, Citrus, Maguire, Sunshine, Lazlo, Undertow, Cable Guy, Fish Fry, Petro

Lucky 13 PAX posted this Friday gloom at The Patriot. Frost covered the ground, and the footing was definitely not sure, but these obstacles could not stop the select #HIM whose desire was to continue moving to advantage! The task before them was not easy, but it was fairly simple — an escalator beatdown that only went higher!

WU: SSH x 40? (or however long it took for all stragglers to grab a coupon and join the circle), IW x 10, WMH x 10, Cherry Pickers x 10, BWS x 10, then slow BWS x 10, and finally 10 x Merkins IC.

The Thang: The Escalator!

5 x Burpee, then a lap (around the turf area due to the track being more akin to a skating rink. Safety is important too!

5 x Burpee, 10 x Merkin, then a lap.

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap

5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 x 2-Count SSH.

Time for Mary!! And yes, the Mountain Climbers were particularly terrible.

Mary: 10 x Flutter Kick. Can’t have Mary without Flutter Kick. Pretty sure that’s illegal, at least for a MP Q. Then 50 x LBC

COT:

I’m stronger because I had to be,
I’m smarter because of my mistakes,
Happier because of the sadness I’ve known,
and now wiser because I learned.

Every challenge you face today makes you stronger tomorrow.
The challenge of life is intended to make you better, not bitter.

With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident, and more and more successful. So keep taking steps forward. That is what makes you a leader in whatever capacity you are: as a husband, a father, a son, a brother, a teammate, a friend.  At work and at home. Embrace the challenges!!

Aye!