Category: Uncategorized

AO: FreeState

QIC: @Horshack

PAX: 4 – @Winston, @Deagle, @CashOnly

Warm Up-

· SSH-x 25 IC

· Merkins-x 15 IC

· Goofballs-x 15 IC

· Cherry Pickers-x 15 IC

· 3 Laps with Karaoke & Side SSH-

· Figure 4 Stretch-10 count

· El Capitan-15 each way

· Windmills-x 15 IC

· Michael Phelps-x 15 IC

The Thang: The Rat Race x 3 Rounds (The Rat’s Assignment is Full Length Blacktop Suicides with ONE Burpie at each of the four turns). Meanwhile, the rest of the PAX complete a race and rotate in order being the Rat after each exercise)

· Race #1-Carolina Dry Docks

· Race #2-Peoples’ Chair

· Race #3-Dips

· Race #4-Squats

· Race #5-Mountain Climbers (ran out of time for the final round of MCs)

Mary-

· Flutter-x 20 IC

· Reverse Crunches-x 15 IC

· American Hammer -x 10 IC

· Leg Lift Rosalitas -x 5 IC

COT: Q-Source Q1.7: Shield Lock-

· Man hunts best in a pack.
"Eyes to the side go to the animals that hide. Eyes up front go to the animals that hunt." It is our ability to hunt together in a very complex and creative ways that puts man at the very top of the earth’s food chain. No man can see his own six. So the man who watches the Six is just as important as the one who throws the spear. Men recognize the Advantage of mutual defense and use creativity, such as locking shields, to protect the group. After your wife, and family, the shield lock is the 3rd concentrica and must be treated as a team, not a club. Clubs are for companionship, where as teams are for achieving a mission that benefits a broader community. We all go through flux – the emotional reactions to peaks and valleys life brings. By locking shields with other men, we hedge our brother’s peak against our own valleys, and vice-versa. A Shield Lock parcels out the pain felt by the man in the valley and bears it together as a team. Pain is finite and the more it is parceled, the easier it is to bear.

AO: Atlantis

QIC: Grease Monkey

The PAX: Infinity, Deflator, Hammer Head, and Bratwurst.

WarmUp: SSH, LBAC, Burpees, Don Quixotes, Burpees, Michael Phelps, Burpees, and Mosey.

The Thang: Cadence Bear Crawls and DORA

Mosey to one end of boardwalk, then do the following as a group, all in a 4-count cadence:

• 10 Bear Crawls

• 10 SSH

• 15 Bear Crawls

• 15 Reverse Lunges

• 20 Bear Crawls

• 20 OH claps

• 25 Bear Crawls

• 25 Merkins

Mosey to other end of boardwalk, then do the following as a group, all in a 4-count cadence:

• 20 Crawl-Bears

Run to the Nationals Stadium south stairs for some modified DORA. Split into two teams, alternating running the stairs and executing the following exercises, cumulative count:

• 150 Merkins

• 150 Bonnie Blairs

• 150 Good Mornings

• 75 Flutter Kicks

Indian Run back to AO

Mary: Flutter Kicks and Freddie Mercuries.

Announcements: Same time and place next week (Tuesday at 0600). Deflator will Q. Invite some friends to join us.

CoT:

Grease Monkey talked about the importance to maintain proper perspective when confronted with conflict. What could be driving that person to act/talk/drive that way? Seeking to understand the other side of a conflict will allow us to more effectively resolve.

AO: FreeState
QIC: @Horshack
PAX: 6 – @Speedo (Welcome from Toledo, OH!!), @Winston, @Black Diamond, @Deagle, @CashOnly

Warm Up

• SSH x 25 IC
• Windmills x 15 IC
• Willie Mays Hayes x 115 IC
• Michael Phelps x 15 IC
• Cherry Pickers
• Grab a Coupon top of the big hill for Jacobs Ladder Blockies 4-3-2-1

The Thang:

• Four Corners on the baseball diamond (copied shamelessly from Gigawatt)
• 90 seconds on, 30 seconds to rotate.
• Three rounds at every corner, no repeats, meaning you can skip one exercise at each corner.

Corner 1 (tris and chest)

• Dips
• Reverse Push Up
• Coupon Overhead Press
• Merkins

Corner 2 (mix)

• Grave Diggers (Coupon)
• Burpees
• Plank
• Australian Snow Angles

Corner 3 (arms)

• Coupon Rows
• Reverse Push ups
• Coupon Curls
• Balls to Wall

Corner 4 (legs):

• Squats
• Iron Mikes (lunge jumps)
• Coupon Side Squats
• Countdown Jumps 10-9-8-7-6-5-4-3-2-1

Field Games

• Ultimate Frisbee
• Burpee for every dropped frisbee
• 25 LBCs for every score

Mary:

• Flutters x 25 IC
• Freddie Mercuries x 20 IC
• Big Boi Sit Ups x 15 OYO
• Rosalita Leg Lifts x 15 IC

COT:

• Copied shamelessly from Major Payne … in recognition of Earth Day
• John James Audubon said, "A true conservationist is a man who knows that the world is not given by his fathers, but borrowed from his children." It’s important to think about how it’s on us all to give back, to appreciate those around us, and to leave this world better than we found it. There is greatness in recognizing that we are part of something much bigger than ourselves.
• Count and Name-orama
• Coffeeteria

Wandering Workout

AO: #thepatriot

QIC: @WeddingSinger

The PAX: Bone, Elvis, Flipper, Obadiah, Lazlo, Cable Guy

WarmUp: SSH, Arm Circles, Michael Phelps, Downward Dog, Cobra Kai, Cherry Pickers, WMH

TheThang: Mosey to front of Yorktown High School
10 Step ups IC
10 Derkins
Repeat 5x

Mosey to Knights of Columbus
Bear crawl to front
10 plank jacks IC

10 shoulder taps IC
10 Squats
Repeat 3x
Lunge Walk to Street

Mosey to Greenbier Playground
10 dips
10 merkins
Repeat 3x

Mosey to pull-up bars
One turn, do as many as you can. Benchmark: Obadiah went first.

Mary:
Straight let crunches – 10 IC
American Hammers – 20 IC
Freddie Mercies – 20 IC
Bird Dogs – 10 each side
Side Plank Twists – 10 each side
Side Plank Crunch – 10 each side
Supermans – 10 each side, 10 all limbs
Glute bridge – 10 IC
Flutter Kicks – 20 IC

COT: On this day in 1954, the Salk polio vaccine trials began. Over the next year, 1.8 million school children would participate, but the first shot was administered at Franklin Sherman Elementary School in McLean, less that four miles from our AO. A year later, the vaccine was deemed safe and polio was for the most part eliminated. We are physically near vaccine history, and we are living during vaccine breakthroughs. Things are getting better!

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Brisket, @Bobcat, @Hoff, @Scranton, @Nolan, @Mater, @CrotchRocket, @Treadstone, @Ratatouille, @Dial-tone, @Waterhammer

Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side lunges, Cobra Kai, Downward dog

1/2 Mile Mosey

The Thang: 45 seconds to wildin’ Some HIMS had vests on #Tclaps for them!

45 seconds ON, then 17 seconds OFF for recovery of all the following Exercises:

1) Band Flys
2) Coupon Squats
3) Band pullouts
4) Mosey Sprint
5) Band Lat Pulldowns
6) Coupon Alt FWD Lunges
7) Band Shoulder raises
8) SSH
9) Bear Birddogs
10) Mosey Sprint
11) Merkins
12) Shute Side Band leg extensions
13) Right Side Band leg extensions
14) Coupon Bent over Row
15) Mosey Sprint
16) Shute hand band curl
17) Right hand band curl
18) Band SLDL Shute Side
19) Band SLDL Right Side
20) Mosey Sprint
21) Coupon Pickle Pointers
22) Coupon Chest press
23) Coupon Curls
24) Coupon Dips
25) Mosey Sprint
26) Plank hold
27) Coupon Alt Reverse Lunges
28) Shoulder Taps
29) Mosey Sprint
30) St. Louis Burpees

Straight into…

Mary: 5 minutes LBC, Heel taps, Flutter kicks, Heels to Heaven, Superman, Peter Parkers

COT: Appreciate what God has given us on Earth, take care of Earth and take care of each other both through spiritual sustenance as well as physical sustenance. Challenge to the PAX to grow something over the next 4-5 months (squash, watermelon, tomatoes, etc.) and share with the PAX when ready.