AO: #FreeState
QIC: @Deagle
PAX: 4 – @Winston, @Black Diamond, @Horshack, @Deagle

Warm Up
· SSH x 25 IC
· Merkins x 15 IC
· El Capitan x 10 each direction
· Mosey between shelters
· Hillbillies x 15 IC
· Mountain Climbers x 10 IC
· Cherry Pickers x 15 IC
· Mosey between shelters
· Windmills x 15 IC
· Hairy Rockettes x 15 IC
· Monkey Hampers x 15 IC

The Thang: Ladder (first round 1rep, second round 2reps, … 10reps) with four exercises. Adapting to the snow/ice conditions… with 5 SSH between each round:
o Burpees
o Dips
o Squats
o Merkins

Mary:
o Flutters x 20 IC
o LBCs x 20 IC
o Dying Cockroach x 20 IC
o Plank-o-rama
o Rosalitas x15 IC
o Reverse Crunches x 10 IC followed by 10 Flutters IC

COT

AO: LoCo Bulldog
QIC: Gigawatt

The PAX: @MicroChip, @Dial-tone, @Bobcat, @Bolt, @Hoff, @Shute, @Mutumbo, @Brisket, @Nolan, @Rikers, @Pre, @Boone

WarmUp: SSH IC, Arm Circles IC, Plank w/ rotations IC, Cobra Kai, DWD w/ calf stretch, Mountain Climbers IC

The Thang:
Part 1: 1 Minute Reflections – static hold each exercise for 1 minute.
Planks, Merkins, Squats, Lunges
Part 2: Core & Cardio – Hiit 40 on 15 off
Plank up/downs
Side shuffles
Plank w/ side to side jumps
Supermans
Flutter Kicks
High Knees
Peter Parkers
Mountain Climbers
Part 3: Legs Hiit 30 on 10 off
squats
Squat jumps
Lunges
Iron Mikes
Side Lunges
Pickle Pointers
Single Leg Pickle Pointers

Mary: Full of Grace
Flutter Kicks
LBC
Dollies
Leg Lifts

COT: Lent is the time each year where you should spend time reflecting on who you are. As a Christian, as a Man, as a Husband, as a father. Keep it simple, whatever you’re doing right, keep doing it. Whatever you’re doing wrong, stop it!

AO: The Farm

The Thang: based on the snow forecast tomorrow, Thursday Feb 18, at 5:30-6:15 am EST, we will be joining a #virtual AO for a snow-proof beat down. Bring a small step stool and a coupon if you can. We will be using them for couple of exercises. Zoom link below:

https://us02web.zoom.us/j/7219824536?pwd=bitGUTdGTHRTdDhoblJvSklwWFhuUT09

AO: Compound

PAX: Hightower, Zeus, Wham-O, Roddick, Nano, FNG- Popeye!

WARM UP: SSH; Cherry Picker; Willie Mays Hays; Michael Phelps, Mountain Climbers

THE THANG:

Fast paced tour of the compound concrete jungle. STOP 1: the green meadow

2 groups, switching btwn A/B turns

A: lunge walk 30 yds/back/ B: bench jump ups

A: bear crawl 30 yds/crawl bear/ B 10 derkins, dips

A: high knees 30 yds/reverse run/ B: 20 derkins in cadence

Mosey to 7 story garage climb, up the stairs for group plank, down to bottom for al gores

Snake around planters at Mosaic

Mosey to underground for 5 pull ups, 10, merkins, 15 BW squats/ 1/6 mile run (repeat)

Mosey back to field for Mary and a Journey #monthlychallenge inspired round. Ring of Fire to close

CIRCLE OF TRUST: Kaisen is a Japanese term for “continuous improvement.” That’s what we should all be about, not only physically, with daily modest steps, but in our thought life, relationships, faith, etc. ended in pray for Delaware PAX Iron with a family death.

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Kodiak; Disco; Major Payne; Derail; Lightspeed; Mayberry

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC

THE THANG:

Mosey to top of Minor Hill picking up the 6 with Al Gore and Planks. Once at the top, we performed the following 3x:Dip x15
Merkin x15
LBC x30

Mosey to Nottingham parking lot and perform the following 3x:
Diamond Dave Merkin x15
Alternating Shoulder Tap

(in cadence)

x10
American Hammer (in cadence) x10

Mosey back to front of Discovery School and perform the following 3x:
Dip x15

Derkin x15
Freddie Mercury (in cadence) x15

MARY: Mosey back to field.

CIRCLE OF TRUST: PAX did one minute of mindful breathing. Ash Wednesday and its heralding of the Lent season is a good time to think about one’s priorities and perspectives and whether there are things in one’s life he can do without, regardless of faith tradition.