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Hello, My Old Friend

March 12, 2020

AO: The Highlands

Q: Jag

PAX: Lazlo, Toolbox and Trolley

Warm-Up: Side Straddle Hops, Moroccan Nighclubs, Imperial Squat Walkers, Merkins, Up Dog, and in light of the warmer weather, Weed Pickers.  20 each.

The Thang: The PAX welcomed Lazlo to The Highlands by visiting an old friend – the Costco garage.  The PAX ran to the garage and stopped at the friendly concrete blocks outside Level 1 for 20 each of Dips, Derkins, and Box Jumps.  Then they ran up the stairs to Level 2 to perform 20 Offset Merkins.  A run to the other side of the garage and a Lunge Walk up the stairs took them to Level 3 for 30 Mule Kicks on each leg.  A run back across and a Walk Crab up took the PAX to Level 4 and 40 Squats.  A run across and a Crawl Bear up delivered the PAX on Level 5 for 50 LBCs.  Another run across and up brought the PAX a 60 second plank on Level 6.  A run up to Level 7 and a sprint across the top deck finished the ascent.

The PAX returned to Level 1 via largely the same sequence of exercises with the exception of Diamond Merkins replaced Offset Merkins, Dirty Dogs replaced Mule Kicks and there were no Lunge Walks, etc. on the stairs.  Upon reaching Level 1, the PAX performed 10 Burpees, 20 Dips and 20 Repeater Knees (each side).

The PAX returned to the Highlands field for Mary, which consisted of 10 Burpees, 20 WWIs, 20 Freddie Mercuries, Side Planks (60 seconds each side), 20 Toy Soldiers, 20 Penguin Crunches, 20 WWIIs, 10 Typewriter Merkins (ding!) and 10 more Burpees.

COT:  No words of wisdom today.  Sometimes its just nice to treat yourself well by getting out in the fresh air with your friends and enjoying a good beatdown.  Use it as a springboard for the rest of the day.  Out.

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Coupon Circuit

Get Your Coupon

March 6, 2020

AO: The Patriot

Q: Jag

PAX:  Mayberry, Maj. Payne, Lazlo, Fish Fry, Bambino, Lucius, Speedo, Bone, Situation, Wild Thing, Cable Guy, Jenner, Tea Party, Elvis, 3 Mile, and FNG Wedding Singer (welcome!)

Warm-Up: Side Straddle Hops, 1 Burpee, Little Bitty Arm Circles (forward), 2 Burpees, Little Bitty Arm Circles (reverse), 3 Burpees, Imperial Squat Walkers,  4 Burpees, Windmills, 5 Burpees, Potato Pickers, 5 Burpees, Willy Mays Hays, 5 Burpees, Down Dog, and . . . 5 Burpees.

The Thang:  The PAX counted off.  Those with odd numbers moseyed to get coupons; those with even numbers performed a Bear Crawl to 35 and Walking Lunges back.  The PAX reconvened at the goal line with PAX with coupons pairing up with PAX without.

At the first corner of the field, the PAX with coupons performed Blockies and the PAX without performed Burpees.  It was AMRAP while the Q performed 10 Blockies.  Upon completion, the paired PAX switched the coupon and performed Blockies and Burpees AMRAP while the Q performed 10 Burpees.

The PAX then ran to the next corner of the field.  PAX with the coupon performed Coupon Curls; PAX without performed LBCs.  Then the PAX traded the coupon and completed the other exercise.  The PAX ran to the third corner for Coupon Squat Thrusters (PAX with) and Bonnie Blairs (PAX without).  As before, the PAX switched the coupon and performed the other exercise.

At the fourth corner, the PAX completed either Coupon Swings or a Left Leg Dirty Dog/Mule Kick combo before switching to execute the other exercise.  Upon completion, the PAX left their coupons in place to run a fellowship lap around the track and up and down the home side bleachers.

Upon returning to the coupons, the PAX performed two more stations – one being Woodchoppers and a Right Leg Dirty Dog/Mule Kick combo; and the other being Coupon Skullcrushers and WWIIs.

The PAX with even numbers then returned the coupons to their rightful place under the scoreboard while the odd numbered PAX Bear Crawled to the 35 and did a Walking Lunge back for . . .

Mary: James Bonds (Count-a-rama style); Flutterkicks.

COT: Be quick to listen, slow to speak and slow to anger (James 1:19).   The Q has come to appreciate that how you govern that moment of space between the impulse and the reaction is a key to life.   Be mindful of this as you fulfill whatever roles you have in your life today.  It will make a difference.  Amen.

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Olympus goes Tabata…

AO: Olympus

QIC: YNAB

The PAX: Houlihan, Shetland, Glee, Wilt, Dunder, Mule, Mulligan, Pelaton, Hightower, Roddick, Nano, Obadiah

WARM UP: SSH (IC, varied pace) x 25, Don Quixotes x 10, Yoga Burpee

Mozy around LBSS with some butt-kickers, high knees, karaokes, line painting, and incline pushups thrown in for some extra warmup.

THA-THANG:

After our lovely warmup mozy, we congregated on the field to learn about the ancient art of Tabata. Per wikipedia, the Tabata method is “a version of HIIT was based on a 1996 study by Ritsumeikan University Professor Izumi Tabata (田畑泉) et al. initially involving Olympic speedskaters. The study used 20 seconds of ultra-intense exercise (at an intensity of about 170% of VO2max) followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). The exercise was performed on a mechanically braked cycle ergometer. Tabata called this the IE1 protocol. In the original study, athletes using this method trained 4 times per week, plus another day of steady-state training, for 6 weeks and obtained gains similar to a group of athletes who did steady state training (70% VO2max) 5 times per week. The steady state group had a higher VO2max at the end (from 52 to 57 mL/(kg•min)). However the Tabata group had achieved comparable aerobic improvements but only exercised 4 minutes per day on their 4 HIIT days compared to 60 minutes for the aerobic group. The Tabata group also started lower and gained more overall (from 48 to 55 mL/(kg•min)). Also, only the Tabata group had gained anaerobic capacity benefits.”

That was all too complicated to remember , so YHC described it as a method to train South Korean figure skaters. I was close. Further, four minutes seemed a bit too short, so we did five rounds of four minutes. PAX should tell their friends they did five hours of exercise at the gentlemen’s club this morning.

First round, as directed by a nice gentleman yelling numbers and commands over a redub mix of MGMT, the PAX completed eight sets of 10s rest followed by 20s of pushups. PAX did not think to scale the first few sets of pushups. It’s only 20s! Lesson learned. Lots of pushups were done early and lots more scaled pushups were done later.

Next round, as directed by the same nice gentleman yelling numbers and commands over Back in Black, the PAX completed eight sets of 10s rest followed by 20s of sit ups. Most PAX enjoyed the shoulder rest.

Next round, as directed by a nice gentleman yelling numbers and commands over a redub mix of Counting Stars, the PAX completed eight sets of 10s rest followed by 20s of sumo squats. PAX will feel those in ~12 hours.

For the final circle Tabata and in celebration of National Women’s Day, we switched to a rousing rendition of “Everything is Awesome” and a nice lady telling us what to do. The PAX completed eight sets of 10s rest followed by 20s of planks. Easy peasy!

To finish off the thang, we lined up on the field to Tabata out some shuttle runs. Motivated by a weird dance mix of Call Me Maybe, PAX rested 10s followed by 20s of 10 yard back and forth sprints.

MARY: No Mary after this one, PAX.

ANNOUNCEMENTS:
-Dad’s camp this weekend!
-Convergence dry run this Saturday – bring your coupons!
-Watershed cleanup event 3rd F – details on Slack

COT: Your QIC was a little bit lightheaded and asked the PAX to be grateful for all the things we typically take for granted. Then asked them to get off his lawn. Aye!

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Add it Up

AO: The Patriot

QIC: Maj Payne

The PAX: Lucius, Brown Bag, Lazlo, Jenner, Cable Guy, 2 Percent, Bone, Sunshine, Deflator, Fish Fry, Speedo, Situation, Tea Party

WU: 14 Brave souls posted this gloom for a M-prepared beatdown.  That’s right — another treat designed by Ms. Maj Payne (FiA Rogue). YHC was running a bit behind, and after the PAX all grabbed personal coupons, Jenner stepped in to assist with the WU, leading a round of SSH. YHC performed the obligatory penalty burpees, and completed the WU with some SSH, IW, WMH, Cherry Pickers and Merkins. The following is a true story.

The Thang: Grab yer coupons and head toward the Arena. Stop to gather PAX midway, completing a round of LBAC forward and back. Continue onward to Arena. Once at the Arena, complete circuit 1 in a Tabata fashion (20 seconds on, 10-ish seconds rest).

Merkins.
Merkins + Jump Squat
Merkins + Jump Squat + Kickouts
Merkins + Jump Squat + Kickouts + Dips
Merkins + Jump Squat + Kickouts + Dips + Mountain Climbers

Grab coupons again and continue around the school, stopping midway for some BWS.  Continue onward to the parking lot for circuit 2, again in Tabata fashion.

Aussie Pushups
Aussie Pushups + Reverse Fly
Aussie Pushups + Reverse Fly + Dual Mountain Climber
Aussie Pushups + Reverse Fly + Dual Mountain Climber + Lunge
Aussie Pushups + Reverse Fly + Dual Mountain Climber + Lunge + Burpees

Grab yer coupons again and mosey back to start for Mary.

Flutter kicks, LBCs.

COT: Always an honor to lead the PAX. Leaders are often looked to for pithy words of wisdom. Sometimes they have them and other times they don’t. The key is to be present, lead with integrity and honor, and do the best possible, regardless of conditions. No matter where you are on your leadership journey — go out there and do your best.  Press yourself to be better every single day.

Aye!

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Start with the End in Mind

AO:  The General

QIC: Lucius

THE PAX: Buggy, Toolbox, Traveler, Two Percent, Zebra (DR from Lexington KY – Welcome!)

THE WARM UP: SSH, Mosey, LBAC (fore & aft), Mosey, Don Quixotes, Mosey, Cherry Pickers (old-man speed), Mosey, Moroccan Night Clubs, Mosey, AMRAP pull-ups, Mosey

THE THANG:

Con-Bear-Or Belt: The PAX bear-crawled between exercise stations, spaced 10 yards apart, then performed an exercise at each exercise station.  Exercises included:

– Squat jumps;
– 4x4s;
– Atlas shrugs (cinder-block shoulder-to-shoulder)
– Cinder-block presses;
– Cinder-block curls;
– Cinder-block bent-over rows;
– Cinder-block pull-throughs;
– Lunges;
– Lion-king squat thrusts (with cinderblock); and
– Man-makers (22 lb pavers).

The PAX completed two conventional trips around the con-bear-or belt, for 200 yards of bear crawling and 20 sets of exercise.  Unsatiated, they enjoyed a third “lightening round” around the belt, running instead of crawling between stations.

Rest Exercise: When not bear crawling and lifting things, the PAX enjoyed some sandbag R&R. They moved a 50-lb sandbag pass across the field and back Ricky Bobby style via the following methods: lunge walk, step-and-squat, and clean-and-toss.

THE MARY:  Flutter kicks; unnamed awful things (bring knee to elbow while weeping; thanks Toolbox); spider plank taps (thanks Zebra).

THE COT:  Some recent reading reminded YHC of the importance of setting and broadcasting goals.  Starting with the end in mind is a mechanism for clarity.  It tells you what you intend to do, and helps you figure out how to get there.  What goals do you need to revisit?