Category: Uncategorized

AO: LoCo Wolverine

QIC: Rikers (YHC)

The PAX: Bolt, Shute, Brisket, Refueler, Bobcat, Gigawatt, Mittens, Hoff, Nolan

WarmUp: QIC (YHC) location unknown due to alarm clock failure and PAX of HIMs stepped up with an audible of what looked like coupon purgatory on arrival- talks or Murder Bunnies and other “warm up”

The Thang: MOSEY to MVES for straight bar paradise: 3×10 Pull-ups superset with Carolina Dry docks; MOSEY to WGHS 3×20 Sumo squats superset with Apollo Ohno; MOSEY to the stadium Mount Rushmore of Merkins up and down; find your coupon 3×10 Coupon squat to press superset with Coupon assisted American Hammer (beginning of Mary)

Mary: 3 supersets Reverse crunch x15 and Aquamans/ Swimmers x20, 2 sets Coupon assisted Pickle pointers x 15 as time expired

COT: The Gospel in a micro verse John 3:16
“For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.”
‭‭John‬ ‭3:16‬ ‭ESV‬‬
YHC heard this message yesterday in pretext and context. Simply God LOVED he GAVE his ONE Son(Greek ‘part of Himself’) for ALL (No Nicodemus not just for the people of Israel- pretext) not to condemn but for LIFE (context)
We are not sent to this world to judge but to LOVE as Christ first LOVED us ALL. Challenge/ Call to action: love first and be His hands, feet, eyes, and ears to be salt and light into this world

AO: Virtual

QIC: Infinity

The PAX: 2 Percent

WarmUp: SSHs, Copperhead Squats, Don Quixotes, Cherry Pickers, Michael Phelps, and 30 sec Jog in Place.

The Thang: Tabata (20 seconds on and 10 seconds off, 8 times through)

Tabata Squat Thrusts

30 sec Jog in Place

Tabata Little Bitty Arm Circles

30 sec Jog in Place

Tabata Mountain Climbers

30 sec Jog in Place

Tabata Shoulder Taps

30 sec Jog in Place

Tabata Air Squats

30 sec Jog in Place

5-10-5 Jack Webbs

Mary: Only had time for one exercise: Cup Checks.

Observations: Tabata is always challenging, no matter what exercise, and this was no exception. We focused on form over repetitions though, since full range of motion on the exercises is how to get real gains. We recorded this workout to YouTube, in case anyone wants to give it a try.

CoT: Since it is President’s Day, YHC shared some quotes by US presidents:

“If your actions inspire others to dream more, learn more, do more, and become more, you are a leader.” – John Quincy Adams

“Do what you can, with what you have, where you are.” ― Theodore Roosevelt

“It’s amazing what you can accomplish if you do not care who gets the credit.” ― Harry S. Truman

“Do not pray for easy lives. Pray to be stronger men.” — John F. Kennedy

AO: FreeState
QIC: @Winston
PAX: 4 – @Deagle, @CashOnly, @Horshack, @Deagle

Warm Up – with a change of scenery in the parking lot

• Side Straddle Hop (SSH) x 20 IC
• Hillbillies x 15 IC
• Cherry Pickers x 15 IC
• El Capitan x 10 OYO
• Windmills x 10 IC

The Thang:

• 5K loop, Indian Run, Along C&O Canal Towpath
• Every two leader changes: 10 Merkins OYO
• Estimated 90 Merkins

Mary:

• Reverse Crunches x 20 IC
• Birddogs x 4 Each Side IC
• Dollies x 20 IC
• Plank-o-rama x 10-10-10-10-10 IC
• Rodeo Flutters – 10 x Clockwise – 10 x Flutters – 10 x Counterclockwise – 10 Flutters IC

AO: Bulldog

QIC: MicroChip

The PAX: Brisket, Hoff, Gigawatt, Bolt, Mutumbo, Shute

WU: Random warmup targeting all areas followed by a bus shuffle through the parking lot consisting of side shuffles, bear crawls and other fun activities led by Shute

Thang: 10×11 Coupon Pyramid of Fun

10-9-8-7-6-5-4-3-2-1 reps of the following exercises:

After sets 3 / 6 added running a lap around the track and 10 x Coupon Man Maker Burpees!

After set 10 and the pyramid complete we did 1x extra set of 15 of all items below for some added fun

11 x 10 Pyramid of fun with Coupon for every one of the items below:

• Derkins
• Goblet Squats
• Overhead Coupon Raises
• Coupon Pickle Pointers
• Bulgarian split squats Shute side
• Bulgarian split squats Right side
• Chest Press
• Triceps Raise
• Right Side Arm Row
• Left Side Arm Row
• Dips

Mary: 1 x round of each below w/ count managed by rotating HIMs

• Windshield wipers
• Long arm crunches
• Reverse crunches
• Heel touches
• Flutter Kicks
• Never cross Dolly
• Squat Hold w/ Coupon (1 minute or longer)

All in each him did +/- 770 reps across the pyramid

COT: Today was about building that team mentality that Gigawatt talked about earlier this week. QIC just designed the workout but instead rotated through the PAX and let all of them lead cadence counts through the entirety. Can’t wait to see what Spring / Summer holds for LoCo and where we can expand.

Observations: QIC didn’t keep good records of Pyramid 8x exercises. PAX ended up doing more than the required reps for some extra credit. Everyone finished all sets and everyone was upbeat today! Well done HIMs, Final observation is Spotify was on point today with random rotation of music from the last 4 decades.

AO: Olympus

QIC: CableGuy
The PAX: Ashe, Citrus, Hawkeye, Hightower, Jag, Phish, Pop Fly, Rambler, Ready Mix, Slider, Snooze, Southpaw, Vespa, Wham-O, Yardsale, Ynab, Zeus
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang (credit Lazlo): Pax split into two teams for separation and Burpee control and ran the length of the field ten times for 100 reps of ten exercises: Body Weight Squat, American Hammer (2-count), Merkins, Monkey humpers, Flutter Kick (three count), Side Straddle Hop (three count), Lunge (single count each leg), Overhead claps (single count), Supermans. For Burpees (final round) the teams exchanged sets of 10 en route to 100. We then moseyed about the campus circling up for 10 Alternating Shoulder Taps/10 Mountain Climbers x4, then a five-rep Merkin ring of fire.
Mary: Freddy Mercury, Toy Soldier, LBC, The Hightower

COT: Thinking of Dwight Eisenhower, who as president through the McCarthy era along with other challenges that echo today foresaw/forewarned of our current polarization. He said: “The middle of the road is all of the usable surface. The extremes, right and left, are in the gutters.” The usable surface is where the work gets done – it’s really the only way we can work. As a leader, finding common ground with those around you is essential to productivity.