Category: Uncategorized

29 Jan 20

Q – Pinocchio

PAX – Almenac, Huckleberry, Ham (F3 Raleigh visitor), FNG – Sabbath

Mission

Core Principles

Warmup

• 10 1-count arm circles, forward & back
• 20 Don Quixotes 
• 50m high knees
• 50m butt kickers
• 20 Apolo Ohno

Mosey (to garage)

The Thang

• Modified Cindy (20 min AMRAP 5x derkins, 15x merkins, 25x air squat)
• Mosey back to shovel flag
• 6MOM

NOR

COR

COT

• Closed with some thoughts on the Concentrica, & the importance of creating impact where we have Proximity. Related this to the Q’s experience. 

AO:  The Patriot

QIC: Bone/Lucius

THE PAX:  3 mile, Elvis, Fuzz, Poe, Shark Week, Sunshine, Tea Party; The Duke (DR)

WARM UP:  The PAX circled up for SSH, Imperial Walkers, Carrot 🥕 Pickers (?!), LBAC (fore and aft), Downward Dog, Merkins, and Mountain Climbers.

THE THANG:

The PAX remained in their circle while Bone and Lucius traded counting duties running through cinder block exercises cut by in place exercises. Each PAX stayed in one place throughout the workout, with only his cinder block for company.

Exercises included: Block Burpees, Block Chest Presses, High Knees, Block Suicides, Block Around the World, Tempting the Fates (Overhead Block Presses), Tricep Cinder Raises, Block Curls, LBCs, SSHs, Atlas Shrugs, Standing Tricep Cinder Raises, Plank Jacks, CB Rows, CB Pull-Throughs, CB Squat Thrusters, Jump Squats, Block Swings, Body-Weight Squats, Bonnie Blairs, and 8-count Body Builders.

We caught the PAX up on the monthly challenge with 3 planks of 30s, 60s, and 90s sprinkled throughout.

Finished with 5 cinder burps.

THE MARY:   The circle remained unbroken for Flutter Kicks; J-Los

COT: Today’s workout challenged the PAX to work with what was available to them, performing a variety of exercises with only a single implement: the cinder block.  Sometimes we can make an impact without moving, if we use the resources available to us. After the introduction of the horse, the American Indians of the Plains quickly adapted, learned new ways to hunt, and expanded their territory.  Soon, they were the best riders in the world.  They rebuilt their culture around the resources available to them.  Today, do your best with what you’ve got!

January 30, 2020

AO: The Highlands

Q: Jag

PAX: Toolbox and DRPAX Crimson

Warm-Up: Seal Claps; Moroccan Night Clubs; LBAC; Imperial Squat Walkers; Potato Pickers; Willy Mays Hays; Plank Jacks; and Typewriter Merkins.

The Thang: The PAX moseyed to the corner of the soccer field for the first element of 15 Deconstructed Burpees – Squats.  En route to the next corner to perform the next element (Leg Thrusts), the PAX executed 15 Dwight Howards.  They continued their mosey to the benches for 15 Derkins and 15 Dips before arriving at the next corner for the third element of the Deconstructed Burpee – Merkins.  At the last corner, the PAX performed Leg Thrusts, but not before performing 10 Lt. Dans (1 squat followed by 4 lunges).  The PAX completed the lap by executing a COMPLETE MERKIN, which was an Inchworm Merkin, a Kraken Merkin (hands release), a Knerkin (knuckles), a Peter Parker Merkin, an Offset Merkin, a Diamond Merkin, a Werkin (wide) and a Carolina Dry Dock performed in succession.  Good times.

The PAX repeated the lap, but because HIMs are always striving to improve, the sets consisted of an extra rep (16 of most exercises, 11 Lt. Dans and 2 Complete Merkins).  The PAX also executed a set of Gas Pumpers.

The PAX did another lap, but in the interest of dropping a lot of names during Mary, this one consisted of just 17 Deconstructed Burpees and a half-field Bear Crawl.

Mary: Flutterkicks; Nolan Ryans; Penguins Crunches; Freddie Mercuries; James Bonds; a Complete Merkin; and a Typewriter Merkin.

COT: We spent our time this morning breaking exercises down into their component parts and building other exercises up.  Similarly, sometimes life’s challenges require you to break things down and simplify.  Other times, you have put things together to execute.  Out.

 

AO:  The Patriot

QIC: Lucius

THE PAX: Bodett, Bone, Brown Bag, Fish Fry, Fuzz, Jenner, Lazlo, LaForge, Maj. Payne, Poe, Prenup, Pyro, Shark Week, Speedo, Tea Party

This morning, the PAX arrived at the Patriot to find a carefully curated collection of coupons for their enjoyment.  Huzzah!  The PAX, too excited for words, performed the following team challenge:

WARM UP:

15x SSH; 15x LBACs (fore and aft); 1x Downward Dog, 10x Werkins; 10x Cherry Pickers; 10x Moroccan Night Club; 1x Social Lap

THE THANG:

The PAX split into two teams, which then raced to complete:

 Friendly Figure-it-Out:  The PAX carried an assortment of essential equipment (log; 50-lb sandbag; hi-lift jack; light ruck; 2x tethered cinderblocks; 16-lb sledgehammer; 40-lb bucket of sand; sundry loose cinderblocks and fragments thereof) 100 yards, exchanging coupons every ten yards along the way.  At each exchange, PAX performed 5x Coupon Press, 5x Coupon Squat, or 5x Coupon Curl. Coupons could not be grounded for the first 60 yards and no PAX could take the same coupon twice in a row.

 Ascending BLIMPSS: 10 yd run; 10x Burpees; 10 yd run; 20 yd run; 20x Lunges (4 ct); mumble chatter; 20 yd run; 30 yd run; 30x Imperial Walkers; 30 yd run; more mumble chatter; 40 yd run; 40x Merkins (Wide, Diamond, Peter Parker, and Reg-U-Lar); 40 yd run; 50 yd run; 50x Plank Jacks (single count); 50 yd run; 60 yd run; 60x Squats; 60 yd run; 70 yd run; 70x Overhead Seal Claps.  All exercises performed as a team.

 Working together, the PAX returned their cinderblocks to storage via a Bucket Brigade. Log was simultaneously stored via a four-PAX Log Carry.

The PAX circled up for:

The Wave: Starting from the down Merkin position, the PAX sent the wave around the circle.  Two-way wave resulted in chaos.

Over, Under, But Not Through: PAX took turns jumping over, then under, PAX in plank position.  No PAX were harmed. 

 THE MARY:

31 x Flutter Kicks.

COT:

If you want to move fast, you can go alone.  But to go far, you go as a team.  Today, the PAX worked together in teams to finish some frustrating challenges (challenging frustrations?  poor choices?).  As explained during Romo’s Q at The General this week, the beginning of a new year often brings focus on self-improvement.  Please also consider how to be a better teammate, in and out of the gloom.