Category: Uncategorized

AO: The Patriot
QIC: CableGuy
The PAX: Bone, Brown Bag, Citrus, Elvis, Fish Fry, Flipper, Lucius, McGuire, Spokes
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Mosey to Nottingham ES front parking lot (~1 mi via Yorktown blvd). Spread out in the parking lot and stand by for the Merkin (40 on my count) and the Body Weight Squat (40 on my count). Mosey to the base of Minor Hill. Bear Crawl to top and hold Al Gore. Stand by for the Dip – 30 OYO (in waves – rest exercise is the burpee). Mosey back to Nottingham ES front parking lot – over top of the hill first. Stand by for the Shoulder Tap (10 reps) and Mountain Climber (10 reps) in cadence x5. Mosey back to The Patriot. Basketball court for 21 Merkins in on my count. To the railing for 21 Aussie Pushups on my count.
Mary: Freddy Mercury, LBC, Toy Soldier
COT: Lead by example. There’s always somebody watching and learning from you, for good or ill.

4-16-2021
Purcellville 500 Raceway
AO: LVCC-Loudoun Valley Community Center
QIC: Bobcat

The PAX: We had a total of 14- Pre, Gigawatt, Dial-Tone, Brisket, Nolan, Bolt, Shute, Hoff, Scranton, Boone, Water hammer, Mater, Banjo, Inglewood, Bobcat.

WU: Warmup (SSH, cherry pickers, side stretches, cobra Kai, DD)
Thang- 1 minute plank to kick it off to Shimmy Shimmy Ya, Partner Teams – Team 1 (lap around the community center ~.25mile) while Partner 2 does continuous exercise. Continued trading on and off for 30 minutes

Rounds- 1-Merkins, 2-Squats, 3-Burpees, 4-Balboas, 5-Shoulder Press

Mary-ABC Abs in circle to “explosions in the sky”, 50-Freddie Mercuries

COT

Act in Humility– Being humble is mentioned in the Bible 100 times!! Note-this does not include all the verses that talk about overcoming pride. The practice of humility is absent in our society and full of materialism. Neighbors, friends, family concentrate on houses, titles, jobs, clothes, sex, power, etc. We should always stay grounded and humble in the eyes of the Lord. Be the example for your wife, children, brothers. Dan read from the Book, Strong Fathers, Strong Daughters, by Meg Meeker- pg 77. “A father’s humility is his gift to his daughter”

AO: THE BURG

QIC: MATER

The Pax: Microchip, Crotch Rocket

WU:
25 x SSH
25 x DON KEOTTIES
25 x Cherry Pickers
50 x Arm Circles
~TOWN RUN to look for future workout equipment = 1 Mile
The Thang: FAT E
50 x Squats + 10 Burpees
40 x Big Boy Sit-Up + 10 Burpees
30 x Coupon Raises + 10 Burpees
20 x Durkins + 10 Burpees
10 meter Bear Crawl + 10 Burpees

20 x Durkins + 10 Burpees

30 x Coupon Raises + 10 Burpees

40 x Big Boy Sit-Up + 10 Burpees

50 x Squats + 10 Burpees

Mary:
Done ‘Pass The Mic Style’
20 x Reverse Curls
20 x American Hammers
20 x Side Bends
25 x Supermans
20 x LBCs

COT:
Acts 24: God, who made the world and Everything in it, since He is Lord of Heaven and earth does not dwell in temples made with hands
– God is everywhere. You do not need to go to Church to have a relationship why your Higher Power. You aren’t a bad Christian if you miss a Sunday. God is everywhere and with you with whatever you do. Your relationship with God doesn’t have to start on Sundays at a place of worship.**Flags were at 1/2 Mask for Virginia Tech Remembrance Day

AO: Sparta, Friday, April 16, 2021

QIC: Zeus

The PAX: Obadiah, Rambler, Ash, El Niño

WarmUp: Fellowship jog around entire West Sprinfield High School, after every 10 yard bear crawl go in to 10 count warm up exercise: Michael Phelps, Hillbillies, Cherry Pickers, Arm Circles, SSH (25), Willie Mays. Fellowship jog back to workout space.

The Thang:
HIIT LADDER WORKOUT-20s rest between
4 Exercises- Descending Time Intervals with no rest between each exercise:
60s,50s,40s,30s,20s,10s
THE EXERCISES-
Standing flutter kicks (BONNIE BLAIR into a SQUAT)
HIGH KNEES
BURPEES
SSH or Two jabs jump turn two jabs
2nd HIIT (GROUND) LADDER WORKOUT -15s rest in between
50s,40s
THE EXERCISES-
Merkins- Walk downs and back ups
Big Boy’z sit-ups
MT Climbers
Penguins

Mary: Side Plank Crunch each leg, Jump Squats, Merkins (20 second hold in down position pop back), Mountain Climbers.

COT: With all that is going on in this world suicides, overdoses and gun violence are all on the rise. I encourage each of you to check in on your friends. Especially your strong friends. Their the ones that are taking on the most. A lot of times their giving you their ear when often times they need to be heard.
A quote from a a very gifted actor that left us way too soon:
“Everyone you meet always ask if you have a career, are married or if you own a house as if life was some kind of grocery list. But nobody ever ask if you are happy.
– Heath Ledger

Sent from Yahoo Mail for iPad

AO: #freestate
QIC: @Deagle
PAX: 3 – @Horshack, @Winston, @CashOnly

WarmUp:

• SSH x 25 IC
•  Imperial Walkers x 15 IC
•  El Capitan x 15 out and back
•  2 moseys around the blacktop, high knees on the sides, ass kickers second time
• The Chinook x 20 IC each side 
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC
• Side Skating x 15 IC
• Mosey around the blacktop, karaoke on the sides

The Thang:

• On May 14, 1948 David Ben Gurion, executive head of the World Zionist Organization and chairman of the Jewish Agency for Israel, issued the Israeli Declaration of Independence which declared the establishment of a Jewish state in the Land of Israel 
• The following day, Iraq, Egypt, Jordan and Syria invaded Israel… 
• Since its establishment in 1948, the State of Israel has fought 8 recognized wars 
• Therefore… 3 rounds of 
  • 48 dips OYO 
  • 14 deep squats 
  • 5 burpees 
  • 8 Mountain climbers 
• Suicide on the blacktop 
• Many inventions developed in Israel worth mentioned, some of them: Cherry Tomatoes, Thumb Drive, ICQ, Pentium M Microprocessor and Waze. Israel also awarded for 12 Nobel Prizes – 5  for Chemistry, 3 for Economy, 3 for Peace, 1 for literature
• 10 rounds of EMOM: 
  • Curls 12 
  • Push Ups 12 
  • Pull Ups 12 

Mary:

• The City of Jerusalem, Israel’s capitol, is a center of pilgrimage and an object of devotion for three religions. During its history, it’s been under attack 52 times, captured and recaptured 44 times
• LBCs x44 IC 
• Plank-O-Rama count to 52 
• Tel Aviv has been announced as the world’s best gay city in a Competition conducted by American Airlines and gaycities.com from internet users all over the world for the best and most recommended city for the gay community worldwide
• Freddie Mercury x 15 IC 
• Also, Tel Aviv has 13 official beaches
• Outlaw x 13 each side IC 
• American Hammer x 15 IC 

COT:

• Celebrating 73 years of independence for Israel, a country around the same size as New Jersey, with population of ~9M