Category: Uncategorized

5 Strong as Stairs of Insanity return to #FreeState (more like we returned to them). A cold blooded beatdown delivered by @Horshack and endured by @Winston, @CashOnly, @Deagle, and @Black Diamond making us all wish we left our straightjackets on. Some backs turned to protect the insane.

Warm Up-

· Side Straddle Hops-x 25 IC

· Chinooks-x 10 each way

· Windmills-x 15 IC

· Cracker Jacks (Star jump from frog Squat) x 10 IC

· 2 laps around the black top-Karaeoke & “Imperial Runners” on the sides

· El Capitan-x 10 each way OYO

· Figure 4 stretch-x 30 seconds OYO

· Mountain Climbers-x 15 IC

· Australian Snow Angles-x 15 IC

The Thang

· Mosey over to the Shops at Sumner stairs

· Stairs of Insanity with Burpees at 4 stations 1-2-3-4-3-2-1 (64 total Burpees)

· People’s Chair at 5th station

· Mosey Back to #FreeState AO

Mary-

· Scissors-x 15 IC

· Reverse Crunches-x 15 IC

· Leg Lifts w/ Rosalitas-x 15 IC

· Dying Cockroach-x 15 IC

· Windshield Wiper-x 20 IC (10 each side)

· Flutters-x 20 IC

COT:

· Q1.5 Transformative Relationships at the heart of Fellowship

· Accelerating relationships takes more skill than personal fitness – something that we can control ourselves.

· Work-life balance is a myth. You can’t counter-balance what you can’t control.

· Instead, we should seek Dynamic equilibrium – much like keeping the plates spinning at the circus.

· Relational Rhythm is the activity where we apply a strong, regular, repeated pattern of interactions with those in proximity.

AO: Delphi
QIC: Ashe
The PAX: @Dunder; @Nano; @PopFly; @Zeus; @IceRoad; @Gadget
WarmUp: SSH; good mornings; rocking downward dog to cobra kai – not touching chest
The Thang:

• 3 times through with no rest: shoulder taps; mountain climbers (alt. knees); squat jumps
• On tour: jog with high knee butt kickers around field, parking lot to library, to basketball court stopping along the way to regroup and alternate between bonnie blairs and seal burpees (double or triple merkins)
• Sprint drills: wall sit – leaning forward to 100 yd sprint; 100 yd sprint back; bouncing on toes to 100 yd sprint; bounding 100 yds; bouncing on toes to 100 yd sprint – continued until time for Mary

Mary: shoulder taps; flutter kicks, big boy sit ups; oblique sit ups

COT: We are called to lift up those who have fallen or are suffering. To overcome prejudices, personal interests, and historic barriers. Fellowship builds the bridges that move us toward this goal and allow us to truly see ourselves in every person.

AO: #thepatriot

QIC: @weddingsinger

The PAX: @spokes, @coconut, @lazlo, @cableguy, @elvis, @bone

WarmUP: SSH, Michael Phelps, WMH, Cherry Pickers, Downward Dog, Itty Bitty Arm Circles

The Thang: Miracle Mile. Four laps around the track with stops to 20 reps of each
1: Merkins, Mountain Climbers, Squats

2: Spiderman Merkins, Shoulder Taps, Lunges

3: Hand-release Merkins, Mountain Climbers, Curtsey Lunges

1: Merkins, Shoulder Taps, Squats

The Other Thang:

Plank crawl across the field, handstand, high knees across the field, bear crawl across the field, high knee back

Mary: 20 reps each

Big boy situps

Flutter kick

Thread the needle

LBC

Superman

Side plank – elbow to knee

American Hammer

Bridges

Scissor kicks

COT: 20 reps to celebrate my son’s 20th birthday. Kids move out, grandparents die, time keeps marching forward. Find new ways to celebrate and honor those who mean the most to you.

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Shute, @Brisket, @Refueler, @Bobcat, @Rikers, @Hoff, @Mater, @Hydro, @Microchip

Warmup: SSH IC, Michael Phelps IC, Squeeze Lemons, Wrist stretches, Cherry pickers IC, Leg stretches side and forward lunges

The Thang: The Murph WOD prep. Modified as necessary as we work our way up to the real Murph (1 mile run, 100 pull-ups 200 Merkins, 300 squats, another 1 mile run all with a weighted vest of 20 lbs)

What we did (Some HIMS had vests and or rucks #Tclaps for them):

1/2 Mile Run

10 x sets of:
5 Coupon curls plus 5 bent over rows to simulate pullups
20 Derkins to simulate vest weighted Merkins
30 Coupon squats to simulate vest weighted squats

Ended with a 1 mile run

Straight into…

Mary: done to the tune of Blackalicious, A-L Dolly Partons, L-T Flutter kicks, T-Z Freddy Mercuries

COT: In time of distress, have patience in life for everything around you, whether it’s your family, friends, coworkers, your faith etc., and it will pay dividends.

Proverbs 15:
A gentle answer turns away wrath
but a harsh word stirs up anger.

A gentle tongue is a tree of life,
but perverseness in it breaks the spirit.
A hot tempered man stirs up strife,
but he who is slow to anger quiets contention.

AO: BulldogQIC: GigawattThe PAX: @shute, @mater, @bobcat, @mutumbo 2.0’s -100k, Jump Shot, Samba, Cool gloves, Baby Shark, Rousey, Striker, Cobra Kai, Hops, and welcome – Nocturnal, Francesco, Finn McMissileWarmUp: SSH IC, Planks w/ rotations IC, Cherry Pickers ICThe Thang:
Game 1: FITNESS BALL – basically dodge ball but when hit you must do burpees before you can enter back into the game. 2.0’s had 5 to complete, HIM’s had 10.

Game 2: FROGGER: Imagine the video game but with taggers. Frogs tried to run the length of the basketball court to make it to the next level without being tagged. Bases are placed thoughout the court so frogs can stop and they are safe.

Game 3: PAY-UP: Partner up. Each pair is given a ball and a bowling pin. Partners take turns guardian their pin. Place the pin anywhere on the BB court. Partner who is not guarding, tries to knock other players’ pins over by throwing the ball at them. The Partner that is guarding the pin may throw balls at other players’ pins as well. When the pin is knocked over, both partners meet up on the side lines and must do Merkins before switching roles. 5 Merkins for the 2.0’s and 10 for the HIM’s.

COT: FAMILY! One of the greatest blessings God can give us. Family equals unconditional love. Family will alway be there for you, in good times or in bad. SO don’t abuse it, don’t take it for granted. You will have times when you fight or argue. There will be times when they may annoy you but they are still family who will alway love you. So look out for one another, be kind to them even if they are annoying you. The day you were born, who was the first person to hold you and comfort you unconditionally? Your family!! You just meet them and they already love you unconditionally!