Category: Uncategorized

AO: The Patriot

QIC: Lazlo

The PAX: Bone, Elvis, Major Payne, Bodett, Cable Guy, Sunshine, Grease Monkey, Sticks, 3 Mile, Slapshot, Wedding Singer, Murdoch, Citrus, Lucius,

Warmup: SSH, 1 burpee, Imperial Walkers, 1 burpee, Moroccan nightclubs, 1 burpee, cherry pickers, 1 burpee, downward dog, 20 merkins

Thang 1: PAX spread around a(n approximate) square, along the goal line, down the sideline to the 50 yd line, across the 50 yd line, and back along the other sideline. They proceeded to move clockwise per the Q’s recommendation, until a new recommendation was given. Bear crawl, lunge walk, jog, traveling burpee, shuffle right, crawl bear, shuffle left, reverse lunge walk, and jog.

Thang 2: The PAX then split into 4 groups, each in a corner of the square. Each group, counting together completed a pyramid, moving to the next corner between levels, of 10 burpees, then adding 20 flutter kicks (IC), then adding 30 squats (single count), then adding 40 plank jacks (IC), then adding 50 SSH (IC). For time, rather than working back down the pyramid, the PAX performed the first exercise, moved, then the next exercise, then moved, etc. until all 5 exercises were complete.

Mary: Captain Thor. Pyramid up to 5 WWIs / 20 American Hammers and back down to 1 / 4.

COT: QIC talked about taking some time in the day to be with your thoughts. Many of us are surrounded by constant input, often by necessity (spouse, kids, Teams calls, etc.) and often self-imposed (talk radio, podcasts, etc.). There’s nothing wrong with any of that, but it can be constant and it’s healthy to have a little time to reflect. It can be intentional, like meditation or prayer, or just walking the dogs without your headphones on. If this sounds like you, try taking a little time each day to be with your thoughts. Unless, like @Sunshine, it turns out that your thoughts are scary. Then turn on a podcast.

AO: Traveling AO-West Springfield HS

QIC: Nano

The PAX: Derecho, Hightower, POP Fly, El Niño, Ashe, Obadiah

WarmUp: The PAX were a little tight after IPC3 so we started with a little fellowship jog. Then SSH, jogged a little more, Willy Mayes Haze, arm circles, Michael Phelps, and cherry pickers

The Thang: The PAX continued for tour of the facility:

• Run to cones: Count up, 1 burpee/ 2 frog jumps, 3/4, 5/6, 7/8, 9/10, and ended with 11 burpees.

At West Springfield, the home of the Spartans, it was time for a Spartan quote:

“He who sweats more in training bleeds less in war.“

• Run to bus lane and all PAX lined up along the road for some Ricky Bobby Planks:

• All PAX in a plank
• Last man hopped on left foot to front of line
• Repeat with right foot
• Repeat with broad jumps
• We made it through the line about 5x for each exercise

“There’s no room for softness… not in Sparta. No place for weakness. Only the hard and strong may call themselves Spartans. Only the hard, only the strong.” -Dilios

• Circle the poles- we ran circles around the 26 street poles with fast feet

“The Spartans are the equal of any men when they fight as individuals; fighting together as a collective, they surpass all other men.” -Damaratus

• On to the columns of Sparta

• Pyramid down starting with 10 box jumps
• 9 dips
• 8 box jumps …

“That city is well fortified which has a wall of men instead of brick.”

Mary: Al Gore ring of fire with 10 squats each, then Sharon Stones, Glees, American Hammers, 6”, Freddie Mercury, Zeus in-outs

COT: IPC is a time where we are pushing each other to achieve things we wouldn’t do alone. This is evidence of the fact that we can achieve more than we think and should be setting our sights higher. Dream bigger, set more challenging goals, get out of your comfort zone and begin failing fast so you can learn from your mistakes and more forward!

Weather: 52 degrees with light breeze

AO: Annapolis

QIC: Counselor (VQ)

PAX: Almanac, Agassi, Chew Toy, Countdown, Dreadsquid

Warm-up:

Opened with disclaimer, mosey to garage and up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).

The Thang:

After a mosey to the 2nd floor garage. The PAX began cardio circuit training with no break until the end of each round. The circuit included three rounds of:

Side Straddle Hops (40)(30)(20)

Bear Crawls (20)(25)(30)

Lateral Shuffle 3 step/Agassi (30)(25)(20)

Forward Lunge Twist (10)(16)(20)

Basic Burpee (No Jump) (25)(20)(15)

A Skips (30)(40)(50)

Lunge Squat (30)(40)(50)

Bonus:

Bear Crawls (22)

Basic Burpees (22)

CoT:

Count-o-rama, name-o-rama, announcements: upcoming 2nd F event on 9/24, and words of wisdom ending in group prayer.

AO: The Patriot

QIC: Lucius

PAX: Bone; Citrus; Cable Guy; Elvis; Fish Fry; Maguire; Major Payne; Refueler; Road Kill; Spokes; Wedding Singer

WARM UP: SSH; Michael Phelps; Downward Dog; Arm Circles (Fore and Aft); Mumble Chatter

THE THANG: The PAX tacked week 3 of the ironpax challenge, by completing the following for time: 400 M Run; 100 Merkins; 400 M Run; 90 Squats; 400 M Run; 80 Merkins; 400 M Run; 70 Squats; 400 M Run; 60 Merkins; 400 M Run; 50 Squats; 400 M Run; 40 Merkins; 400 M Run; 30 Squats; 400 M Run; 20 Merkins; 400 M Run; 10 Squats; 800 M Run.

Bonus points to Road Kill, who smoked all PAX who dared join him on the final 800.

COT: Nice job. Attack the day with the same vigor that you attacked today’s challenge.

 AO: Olympus

QIC: Derecho

The PAX: Ash, Magic, Hightower, Vault, Roddick, Pop Fly, Chedder, Nano, Greece Monkey, Slider, Yardsale, YNAB, El Niño.

Warm-up:

SSH, Arm circles, Imperial walkers, Downward dog, Cobra Kai, WMH.

The Thang: The PAX lined up on end zone line and began a sprint ladder climb:

Sprint 20yd line and back, 25 Bonnie Blaires

Sprint 40yd line and back, 20 Merkins

Sprint 60yd line and back, 15 WW1’s

Sprint 80yd line and back, 10 jungle boy squats with two scoops

Sprint 100yd line and back, 5 Burpees

Then the PAX did a three round planking ring of fire. Merkin and chase.

The PAX were divided into two teams and started a game of hand ball using a soccer ball with mixed in exercises. If a player with the ball touches their defender the defender must drop and do 5 merkins. Kicks if caught were in play, if dropped earned entire team, 5 Merkins. 2.0s much touch ball before every score!

MARY: Flutter kicks, Row boats, LBC’s, fast feet sprawl, chicken wings, Freddy Mercury’s

Circle of Trust (COT): games/sports force us to communicate effectively with each other in order to win, and it helps grow our camaraderie.