Category: Uncategorized

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Dictator

WarmUp: 20 SSHs IC, 10 Don Quixotes IC, 10 Cherry Pickers IC, and 10 Michael Phelps IC.

The Thang:

Variation of 2020 Iron Pax week 4 (IPX4), but scaled down to 60% and done together as a group:

5 Jump-Over Burpees

15m Murder Bunnies (Al Gore until all arrive)

15 Coupon Thrusters

15m Coupon Carry

5 Jump-Over Burpees

30m Murder Bunnies (Al Gore until all arrive)

30 Alternating Block Merkins

30m Coupon Carry

5 Jump-Over Burpees

45m Murder Bunnies (plank until all arrive)

25 Curl Presses with Coupon

45m Coupon Carry

5 Jump-Over Burpees

60m Murder Bunnies (plank until all arrive)

60 Window Wipers over Coupon

60m Coupon Carry

We had some extra time, and needed to collect the cones and puck lights, and so did the following:
15m Bear Crawl
15m Walking Lunge
10 Merkins
15m Crawl Bear
10 Jump Squats
15m Reverse Lunge Walk
10 HRR Merkins
30m Walking Lunge
15m Standing Long Jumps
15m Backward Long Jumps

Mary: 10 Cup Checks IC, 10 Dying Cockroaches IC, 20 Side Crunches each side, 20 Flutter Kicks IC, and 6 Nolan Ryans IC each side.

Observations: We moved a lot quicker through the 60% IPX4 workout than last time, and we did more distance/reps this time. So, this was a positive indication of progress against a benchmark.

Announcements: Thursday’s workout (12/31, New Years Eve) will be held at 0700 instead of 0530 due to the holiday.

CoT: YHC shared some thoughts and experiences with leveraging the power of role models in confronting life’s choices and challenges. It is difficult to consistently stay on the harder path of meaning rather than the cheap and easy way. Asking ourselves what our role model would do when we are confronted with such choices brings power. Establish your own role model. Live your life as if your role model were watching you always.

Be a role model. Your children will learn more from who you are than from what you say. Try to demonstrate proper behavior more consistently to those in our stewardship. Strive to be worthy of emulation.

We all have an ultimate role model in the form of Jesus Christ, whom we can use at any time and in most situations. “What would Jesus do?” Brings power. Leverage Him if all else fails.

AO: Virtual

QIC: 2 percent
THE PAX: Infinity; Rocketman
; Zeus; Big Kahuna
5 PAX participated in a post holiday high intensity interval workout (a P.H.H.I.I.W., if you will) Here’s what we did:
WARM UP: SSH; Imperial Walkers; Cherry Pickers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps
THE THANG: 2 rounds of interval training, 11 sets, OYO, 30 seconds of exercise, 30 second rest period, rinse & repeat. Bonus/Speed round at the end.
Round 1:
1. Sideways coupon hops (place coupon on floor, jump over it with both feet together)
2. Shoulder taps
3. Football fast feet – drop down to plank on command
4. Coupon (or weighted) tricep press
5. One-sided lunge jumps (R) – drive knee into the air
6. One-sided lunge jumps (L) – drive knee into the air
7. Bear crawl/crawl bear – back and forth
8. Squat jumps with a knee slap – on command
9. Figure 8’s
10. Diamond push ups
11. Coupon curls

Round 2: Repeated the above w/ a modified
Round 3: Bonus/Speed Round – PAX completed all 11 exercises back to back with no rest period. 5 minutes and 30 seconds of continuous exercise.
THE MARY: Flutter kicks; LBC’s; Side Straddle Toy Soldiers (same as Toy Soldiers but legs move horizontally); Peter Parkers (w/ an optional push up); Freddie Mercury’s
COT: It is always an honor to lead this group of fine men. May the new year bring a renewed sense of purpose and appreciation for each other.

AO: LoCo

QIC: Shute
The PAX: Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Pre, Rikers, Hydro, Boone
WarmUp: SSH, Arm Circles, Cherry Pickers, Neck Stretch, DD, Cobra Kai
The Thang Part 1: Partner up with 2 coupons and bar through

• Cleans x15 – Partner does dips AMRAP
• Rows x15 – Partner does Mountain Climbers AMRAP
• Shoulder Raise x15 – Partner does SSH AMRAP
• Rinse and Repeat 3x

The Thang Part 2: Take coupons on a tour of the AO – 4 corners

• Jump overs, toe taps, around the world – 10 reps
• Overhead pulls, Nose Bleeds, Chest Press – 15 reps
• Squat jacks, Coupon swing – 15 reps
• Squats, Overhead press – 10 reps
• Extra Credit: Axe Swing led by Bobcat

Mary: crunches, in/out, freddie mercury, scissor kicks, obliques, crunches – 20 reps each
COT: 2020 Reflection. Thankful for the start of F3 at Loco. Getting stronger together is motivating. Knowing that my fellow brother is waiting in the gloom gets me there. Seeing my fellow brother sweating makes me push harder.

AO: The Patriot

QIC: Citrus and Undertow

THE PAX: Choo Choo, Lazlo, Lucius, Maj. Payne, Spokes, Surely, Wedding Singer, Undertow, and Citrus.

THE WARMUP: SSH, buttkickers, Imperial walkers, lunges

THE THANG:
The PAX lined up on the end zone goal line, with YHC standing next to one sideline. In a line, the PAX followed YHC in the transition movement to the sideline (e.g., bear crawl), turned upfield 5 yards, then moved along that yard line toward the other sideline. The PAX then performed the exercise listed for whatever yardline they were at, with a mixture of in cadence and OYO, at YHC’s sole and arbitrary discretion.

Goal line – bear crawl
5 – burpees / crawl bear
10 – Jump squats / crab walk
15 – Hand-release merkins / shuffle right
20 – Bonnie Blairs / shuffle left
25 – Squats / jog backwards
30 – Lunges / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / lunges
50 – Toe-touch SSH

Work back down the list, arriving at the other end zone.

MARY: LBCs, Freddie Mercuries, Flutter kicks

COT: Happy holidays!

AO: Olympus

QIC: Lucius

THE PAX: Choo Choo; Dunder; Hightower; Maj. Payne; Monk; Obadiah; Slidah; Spit Valve (DR); Yard Sale

THE WARM UP: SSH; Wind Mills; Arm Circles; Sun Gods; Air Press; Downward dog; Cobra; Merkins

THE THANG:
The PAX rocked their way around a Christmas tree of cones, with exercise recommendations written on each. They performed 20 repetitions of each exercise, while listening carefully to a series of catchy Christmas songs. The PAX performed 1x burpee each time any of the songs mentioned “Christmas,” “bells,” or “snow.” Luckily, those themes do not often arise in the music of the season.

Exercises on the tree included: Calf Raises; Squat Jumps; Body Weigh Squats; Lunge Steps; Tempo Merkins; Carolina Dry Docks; Shoulder Taps; Dive Bomber Merkins; Merkins; Air Press; Overhead Claps; Mountain Climbers; High Knees; Plank Jacks; Atlas Shrugs; Magellans; and Curl-and-Presses.

The PAX teamed up, pulling sandbag “sleighs” in a relay around the tree to further celebrate the season. Burpee rule (and musical accompaniment) remained in place.

The PAX revisited the tree, performing 10x repetitions at each cone and more musically inspired burpees to finish the workout.

Playlist included: “Silver Bells;” “It’s Beginning to Look a Lot Like Christmas;” “It’s the Most Wonderful Time of the Year;” “All I Want for Christmas is You;” “Carol of the Bells;” “Santa Claus is Comin’ to Town” (Springstein version, of course); “Here Comes Santa Claus;” “Sleigh Ride” (Ronettes version); “I’ll be Home for Christmas;” “White Christmas;” “Jingle Bells;” “Jingle Bell Rock;” “Welcome Christmas” (from the Grinch); “God Rest you Merry Gentlemen;” and “Have Yourself a Merry Little Christmas” (Judy Garland version). “All I want for Christmas is You” is the worst Christmas song, at least from a burpee perspective. Perhaps from several other perspectives too.

THE MARY:
50x Flutter Kicks; 50x LBCs; 30x Hello Dollys; Bastogne (PAX form defensive circle, then perform 101 Merkins in succession, planking between Merkins).

THE COT:
The PAX’s playlist ended with “Have Yourself a Merry Little Christmas,” sung by Judy Garland. This song is about separation from loved ones, and a yearning for better times in the future. It says that “faithful friends who were near to us will be dear to us once more” and that someday soon we all will be together, if the fates allow; until then, we’ll have to muddle through somehow.” These words resonate with YHC in what has been a strange holiday season, marked by unusual distances and absences. Know that things will improve. And, to borrow a phrase from Pop Fly, keep your friends and loved ones socially close, even if physically distant.

BONUS COT:
Today, the PAX reprised the Bastogne movement from the Battle of the Bulge workout, which we first performed on December 16 (the anniversary of the start of the Battle of the Bulge). Today is the anniversary of the breakthrough at Bastogne, when US armor finally relieved the troops encircled in the town (including members of the 101st Airborne Division, among others). U.S. troops would not fully regain the lines held at the beginning of the battle until January 25, 1945–another month off. Persistence, patience, and a bit of stubbornness can pay off.