Category: Uncategorized

3-24-2021 LOCO Body of Armor

AO: BRMS-Bulldog
QIC: Bobcat
PAX:15 strong- Pre, Dial-Tone, Bolt, MicroChip, Shute, Refueler, Gigawatt, Briskett, Nolan, HOFF, Mutombo, Husker, Boone, Ratatouille, Bobcat

Temperature: Cloudy- 55 Degrees! and raining

Warm up

• SSH, Phelps/arm circles, side stretches, DD/Cobra Kai

Jimmy Eat World-“Sweetness”= Run in place and Burpee for every (whoa oh-oh-oh-oh)= ~40 Burpees

Partner Up (2 man)

1-Parking Lot- “Dr Feelgood” Motley Crue 4:40

• Partner 1 holds Plank on Coupon/ switch and continuous
• Bear crawls, crawl bear across parking lot

2-Cusacks—“Youth of the Nation” POD 4:16, “In Your Eyes” Peter Gabriel 3:45= 8:01

• Partner 1 Mountain Climbers /switch and continuous
• Counts- “Cusack walk”, Squats, Lunges, Triceps, Walk across parking lot

3-Foundation Legs- “Levee Breaks” Led Zepplin =7:08

• Partner 1-ATMS/switch and continuous

• Side Squats, Duck Walk, Alligator Merkins, tricep extensions across parking lot

4-Mary

• Alphabet ABCs-on your six
• Big Boy Crunches/ American Hammers
• In and outs
• “Dancing Bears”

COT for today

Jesus “Is”, God is– remember that adding an adjective limits him. We cannot fathom what the Lord is. We are in difficult times. There is an attack on Church, Marriage, Males, Fathers, Family, and children of faith. Society needs strong male figures to lead; Men of character and high-ideals. This can be very intimidating and feel like we fall short. Simply-in everything you do “Ask Him to walk with you” This is the Best advice I ever got and personally try to make this a practice in everything I do (conflict, work, trips, feeling joyful, nervous, down OR distant)-it doesn’t matter. Always ask HIM to walk with you!

POEM- Footsteps, closeout prayer @Pre

AO: The General

QIC: Lazlo

The PAX: Maj. Payne, Trolley, Subprime, Horsepunch, Citrus, Toolbox

Warmup: SSH, cherry pickers, Moroccan nightclubs, imperial walkers, Michael Phelps

It was old man day at the General, so the Q went old school. Rush songs and game shows.

The Thang:

Leg Bearchetta:
Bear crawl 100 yds, 100 BWS, mosey back
Bear crawl 75 yds, 75 single leg lunges, mosey back
Bear crawl 50 yds, 50 monkey humpers, mosey back
Bear crawl 25 yds, 25 sumo squats, mosey back
Bear crawl 10 yds, 10 burpees pick up the six until all PAX are finished

F3 Name That Tune:
The PAX all do an exercise. For example, the first one was to crab walk to the 30 yd line and back. But there’s an auction exercise. First one was burpees. So the auction was how many burpees you can do before the first PAX finishes the crab walk. Highest bid does the burpees. (Hint, 23 is too many if @Toolbox is around. Heck 10 was probably too many.)

2nd round was 20 yd broad jump vs another burpee auction.

3rd round was 10 burpees (all PAX) vs sprint out/back (auction for highest distance)

4th round was Carioca to 40 and back vs hand release Merkins

Repeated rounds 1-3 and ran out of time.

Mary: Captain Thor pyramid to 6/6 and back down.

COT: The QIC read an article about a collegiate wrestler from the U of Iowa. He had just won his 3rd consecutive national championship. Afterwards he said that 8 days prior to the tournament he had torn his ACL. When asked why he didn’t say anything, he said, “I didn’t want to tell anyone because F excuses. Excuses are for wusses.” Perhaps not the exact wording I would have used. But not a bad message. Get your $hit done. Or don’t. But don’t make excuses.

AO: FreeStateQIC: @Horshack
PAX: 4 – @CashOnly, @Black Diamond, @Winston

Warm Up

• Side Straddle Hops-x 25 IC
• Arm Circles-x 10 Each way IC
• Harry Rockettes-x 15 IC
• Two laps – Kareaoke and Broad jumps
• Shoulder Touch Merkins-x 10 IC
• El Capitan-x 15 each way
• Cherry Pickers-x 15 IC
• Michael Phelps x 15 IC

The Thang:

Dora Round 1 – 100 yard run as the travel

· 100 Merkins,

· 200 Plank Jacks (single count),

· 300 American Hammers (double count)

·

March Madness Break:

• Stole this from #olympus . . .
• Take a break to run the length of the field and back – one partner running forward, one partner backward, maintaining 10 yards distance tossing a basketball back and forth.
• Repeato in the other direction.
• Three burpees if ball hits the turf.

Dora Round 2 – 100 yard run as the travel

· 50 Burpees,

· 100 Squats,

· 150 Alternating Shoulder Taps (IC)

Mary:

· Flutters x 20 IC
· Outlaw x 20 IC (alternating directions)
· Freddie Mercury x 15 IC
· Travoltas x15 IC
· Dollys x 10 IC + 10 flutters

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Kombucha; Magoo, Einstein, Kodiak; Disco; Jenner; Attache; Lightspeed

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

THE THANG:

PAX lined up on an endline and did the following (all single count):

Run 100 yards, 100 SSH, run back, 100 SSH

Run 75 yards, 75 mountain climbers, run back, 75 mountain climbers

Run 50 yards, 50 LBCs, run back, 50 LBCs

Run 25 yards, 25 merkins, run back, 25 merkins

Run 10 yards, 10 burpees, run back, 10 burpees

PAX then each grabbed a coupon, lined up on the endline, and performed the following series 3 times:

Overhead Press x15
Run to Midfield and Back
Close Grip Chest Press x15
Karaoke to Midfield and Back
Alpo x 15
Run Backward to Midfield and Back
Curl x15
Skip to Midfield and Back

MARY: Oblique V-up; American Hammer; Oblique Hip Raise

CIRCLE OF TRUST: PAX did one minute of mindful breathing. Spring is here. It’s a time for renewal. Think about the commitments in your life and renew your dedication to them.

AO: Olympus
QIC: CableGuy
The PAX: 18 of em
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker, Down Dog, Fellowship lap around the track
The Thang: Pax paired up for Dora Round 1: 100 Merkins, 200 Plank Jacks (single count), 300 American Hammers (double count) with a 100 yard run as the travel. We then took a break to run the length of the field and back – one partner forward, one partner backward, maintaining 10 yards distance tossing a tennis ball back and forth. Three burpees when it hit the turf. We did a lot of burpees. Then Dora Round 2: 50 Burpees, 100 Body Weight Squats, 150 Alternating Shoulder Taps (IC), repeat tennis run; Dora Round Three, 100 Mountain Climbers (IC), 200 side straddle hops (IC), 300 LBC
Mary: Freddie Mercuries, Toy Soldier, the Mug Shot
COT: Grind through the tough times to earn the good times. Nice warm day today feels all the more sweet given we gutted it out all winter through the snow and ice. Thank all PAX for motivating me to get out there in lousy conditions – now let’s enjoy spring.