Category: Uncategorized

AO:  Delphi

QIC: El Nino

The PAX: Major Payne; HighTower; Dunder; Zeus; Derecho; Wham-O; Curry; Nano; Obadiah

Warm-up:

SSH; WMH; Imperial Walkers; Arm Circles; Down-dog; Cobra (Up-Dog)

The Thang: (bear crawl length of soccer field, walking lunge back)

Bear Crawl 20 yds

10 (4ct) Bonnie Blairs

Bear Crawl 20 yds

20 Burpees

Bear Crawl 20 yds

30 Sumo Squats

Bear Crawl 20 yds

40 Overhead Press

Bear Crawl 20 yds

40 Overhead Press

Bear Crawl 20 yds

50 (4ct) Side Straddle Hops

Walking Lunge 20 yds

10 (4ct) Bonnie Blairs

Walking Lunge 20 yds

20 Burpees

Walking Lunge 20 yds

30 Sumo Squats

Walking Lunge 20 yds

40 Overhead Press

Walking Lunge 20 yds

50 (4ct) Side Straddle Hops

Thang 2:

Maximum Merkins to failure (4 rounds of OYO, 15 seconds work, 15 second rest)

6 Minutes of MARY: Flutter kicks, reverse burpees, SSH, Merkins, Sharon Stones, LBCs, American Hammers, Fire-Hydrant/Donkey Kicks, World War Ones, Oblique crunches

CIRCLE OF TRUST: Mark 9:35, NIV: “Sitting down, Jesus called the Twelve and said, ‘Anyone who wants to be first must be the very last, and the servant of all.” It sounds good on paper, until you try to put it in action, and your ego tells us otherwise. Making sacrifices in our own lives in order to serve others, takes strength, courage, and faith. When you serve others, it puts you first in heaven, and strengthens your spirit in ways you can’t on your own.

Q- Chewtoy

PAX- Countdown, Counselor, WildThing

Run 1 mile to park

50 Merkins

150 squats

250 Flutterkicks

50 Catalina wine mixers

150 single leg lunges

250 LBCs

Run 1 mile

CoR

NoR

Announcements- IronPax dropping Week 0 tomorrow!!

Prayer-WildThings friends Father in Law with a very rare disease that can be recovered from; ChewToys coworkers brother who was in a serious motorcycle accident earlier this week. All first responders and military

AO: Traveling AO – Woodson HS

QIC: @Nano

The PAX: @Pop Fly, @Monk, @Zeus, @Hightower

WarmUp: SSH, windmills, Arm Circles, WMH, Merkins

The Thang:
After the brief warmup, the PAX grabbed their cinder block and headed over to the base of the Woodson HS stadium stairs; its about 50 to the top.

Exercise 1: Cinder block Burpee to the first isle (about 18 stairs). This included an over head CB press.

Exercise 2: Progression up the stairs:

• Start with 5 CB arm curls
• Carry CB up 5 steps and leave the CB, run down 5 steps,
• Right Leg Hops to CB, run down
• Left Leg Hops to CB, run down
• Both Leg Hops to CB, pick up block, 5 CB rows
• Carry CB up 5 steps and leave the CB, run down (now 10 steps),
• Repeat until first isle
• Carry CB all the way down.
• Rinse and repeat two more times.

Exercise 3: #11s

• Start with 10 merkins at the bottom
• Run up and do 1 air squat
• Repeat with 9 and 2, 8 and 7, until 1 and 10.

Mary: On the benches along the first isle the PAX spread out for a series of:

• Flutter kicks
• Dips
• Bench Sit ups
• Bench “in and outs”
• Slow Merkins
• More Dips

COT: The top of the bleachers is a long way up, but taking it one step at a time eventually gets you to the top. We pushed ourselves today and need to carry that forward throughout the day as we proceed with purpose and overcome obstacles by breaking them into manageable tasks.

-No the cinder block doesn’t have an elbow, that’s @Zeus!

AO: The Patriot
QIC: Brown Bag
The PAX: Petro, Daunte, Lucius, Bone, Elvis, 3 Mile, Lazlo, Choo Choo, Infinity, Cable Guy, Sticks, Road Kill, Citrus
WARM UP: SSH; LB Arm Circles.
THE THANG:
Mini-Sasquatch Workout #1: PAX lined up on the sideline and ran to the opposite sideline and performed 10x Merkins, then back to the other sideline for 10x Squats, then back for 10x LBCs, then back for 10 Burpees. This was done twice for a total of 80 reps.
Run #1: PAX left the AO for a one-mile run, stopping about ¾ of the way to perform 3 burpess.
Mini-Sasquatch Workout #2: PAX partnered up with one partner on the goal line and one on the five-yard line where PAX #1 performed 8 jump squats and when complete PAX #2 performed 16 Merkins, with PAX #1 performing his 16 Merkins after PAX #2 finished, and PAX #2 then performing 8 jump squats after PAX #1 finished. The PAX worked their way down the ladder to 1 jump squat and 2 Merkins each.
Run #2: QIC initially instructed the PAX to run 3 laps around the track, and the PAX rejoiced when that was cut to 2 laps for time.
Mini-Sasquatch Workout #3: PAX performed Captain America, starting with 1 Burpee and 4 lateral hops and worked their way up the ladder adding 1 Burpee and 4 lateral hops each time until they got to 10 Burpees and 40 lateral hops.
Run #3: PAX ran one lap.
MARY: Flutter Kicks; Freddie Mercurys, American Hammers, LBCs
COT:
Marilyn Ferguson observed, “No one can persuade another to change. Each of us guards a gate of change that can only be opened from the inside. We cannot open the gate of another, either by argument or by emotional appeal.”
This is important to remember when thinking about our own lives and trying to inspire change in others.
We must have patience when we seek change from others and remember that all we can do is give those we love, work with, etc. the keys they need to unlock, or tools they need to tear down, that gate.
Conversely for ourselves, don’t wait for some outside event to force the changes you want to see in your life. Understanding that and committing yourself to make those changes will yield incredible results, and the fact that everybody showed up in the rain this morning demonstrates their ability to make such a commitment.

AO: Highland

QIC: Trolley

PAX: JAG, Toolbox, Katniss, Infinity, Grease Monkey, and Sea Dog

Warm up:

15 SSH, 10 Windmills, 10 Arm Circles (big and small) each way, 10 Williemayhays, 10 Cherrie pickers

The Thang:

The theme of the workout was a tour of the expansive Arlington Highland Park, and its many fields, while avoiding the pesky rubber pellets of the upper soccer field. Starting from the upper soccer field parking lot, we began our moseys to each of the stations, taking the long way to each one:

• Station 1: (at the 9/11 memorial) = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
• Station 2 (field behind tennis courts) = 10 Burpees, 20 Diamond Merkins, 30 WW1, 40 Body Weight Squat, 50sec Plank.
• Station 3 (baseball field) = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Jump Squats, 50sec Plank.
• Station 4 (playground) = 10 Pull ups, 30 Calf Raises.
• Station 5 (lower/grass soccer field): 10 Burpees, 20 Merkins, 30 WW1, (no 40 or 50 due to time).

The Mary:

Freddie Mercury’s (courtesy JAG)

CoT:

Prayer for each man, to bear our responsibilities at home, work, church, etc. with perseverance and grace, and to seek God’s will above our own. Amen.