Category: Uncategorized

#back_blasts #loco

AO: Loco BRMS

QIC: @Bolt (VQ)

The PAX: @Shute, @Brisket, @Refueler, @Dial-tone, @Bobcat

Warmup: Shovel the snow from under the Bulldog pavilion.

Warmup Part 2: SSH, Hand squeezing, Leg stretches side and forward lunges, Cherry pickers, DDD, Cobra Kai

The Thang: The Music Never Stops. Monday will HIIT you like a Led Zeppelin so HIIT it.

Four Corners HIIT (20 Sumo Squats, 20 Dips, 20 Stationary Lunges, 20 Bear Liftoffs, rinse and repeat)

– Zeppelin Song 1: HIIT
– Plank/Shoulder Taps to Mcgyver theme song ~2 minutes
– Zeppelin Song 2: resume HIIT
– Mosey to Airwolf theme song ~3 minutes
– Zeppelin Song 3: resume HIIT
– Chumbawamba: Burpees of your choice + running in place
– Zeppelin Song 4: resume HIIT
– Mosey to A-Team theme song ~3 minutes
– Zeppelin Song 5: resume HIIT

Straight into…

Mary: He-Man theme song: 30s Plank, 30s Superman, 30s heel taps, 30s Flutter kicks, 30s Heels to Heaven, 10s LBCs

COT: Whether you are a father or uncle or mentor or doing things to take care of others in what may seem like a thankless job. I thank you and I appreciate what you do. In honor of that I read a poem by Kate Baer ‘What Kind Of Man’.

Modified Murder Bunnies

Sat, Jan 30, 2021 at Olympus

QIC: HT

PAX: Snooze, Rambler, Slider, Nano, Vespa, Phish, ReadyMix, Yardsale, Cableguy & FNG: Hawkeye

Warmup:

30 IC SSH, Windmills, Arm circles, Michael Phelps, Downdog, Mountain Climbers, CobraKai. Followed by 2 laps of Rickie Bobby.

Modified M-Bunnies

10 burpees walk lunge to 25

25 Monkey humpers

Walk lunge reverse back

10 burpees walk lunge 50

50 hand release, release merkins

Walk lunge reverse back

10 burpees walk lunge 75

75 cadence flutter kicks

Walk lunge reverse back

10 burpees walk lunge 100

100 big boy sit-ups

Walk lunge reverse back

Mary:

Toy soldiers followed by high plank ring of fire

CoT:

Best birthday wishes to Rambler’s 14 year old son.

Dad’s Camp coming April 17, morning hike and camp out with 2.0’s, all are welcome.

Gratitude for the sun to shine down on us and for the lord giving us another day!

AO: #FreeState
QIC: @Horshack
PAX: 4 – @Disco (welcome!), @Winston, @Deagle, @Horshack

Warm Up–

· Side Straddle Hops-25 IC

· Chinooks-10 IC Each Way / Little & Wide

· Mountain Climbers-15 IC

· Cherry Pickers-15 IC

· 3 Laps around blacktop-

· Alarm Clocks-10 IC

· Harry Rockettes-15 IC each side

· Willie Mays Hayes-15 each direction

· Windmills-15 IC

The Thang- 20 Transports Diagonal Across Blacktop w/ 100 Burpees-

· Lunge Walk-5 Burpees

· Gorilla Shuffle-5 Burpees

· Crab Walk (forward/reverse)-5 Burpees

· Bear Crawl (forward/reverse)-5 Burpees

· Murder Bunnies -5 Burpees

· Kareoke (half each side)-5 Burpees

· Broad Jump-5 Burpees

· Sideways Hop-5 Burpees

· Chaffers (straight legs)-5 Burpees

· Sprint-5 Burpees

· Wheel Barrow (half way)-5 Burpees

· Side Lunges (half each side)-5 Burpees

· Hop on one Foot (left / right)-5 Burpees

· Alabama Ass Kickers-5 Burpees

· Frankensteins-5 Burpees

· Fee-Fi-Fo-Fum (squared legs)-5 Burpees

· Skip-5 Burpees

· High Knees-5 Burpees

· Hopscotch -5 Burpees

· El Capitan-5 Burpees

Mary-

· Floyd Mayweather Punch Planks-10 Each Side IC

· Reverse Crunch-20 IC

· Windshield Wipers-15 IC

· Side Crunches-10 IC Each Side

· E2Ks-15 IC

· Leg Lifts-15 IC

· Rodeo Flutters-2 sets of 10-10-10 IC

COT-

· @Disco offered some words of wisdom about the importance of new friendships. He reflected on the movie LA Story when Steve Martin after wrote on the window “Bored Beyond Belief” and how F3 creates the opportunity to connect with new people and build friendships over time.

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Gekko.

WarmUp: Air Squats, Michael Phelps, Cherry Pickers, Rockettes, Merkins, and short mosey.

The Thang: Doracides while listening to U2’s greatest hits

Partner up. 1 PAX member will execute as many reps as possible while PAX 2 sprints to cone 1, 1 burpee, sprints back to partner, touch, sprint to cone 2, 2 burpees, sprint back to partner, touch, sprint to cone 3, 3 burpees, sprint back, switch with partner. PAX member picks up where PAX member doing the exercises left off. The exercises and reps are: 100 HRR Merkins, 200 LBCs, and 300 Squats.

SSHs to bring in the six

30 Overhead Claps IC

Mary: Dying Cockroach, Nolan Ryans, American Hammers, Flutter Kicks, and Side Crunches.

Announcements: We are adopting a street—will be picking up litter in the spring (Earth Day?).

CoT: “Many of life’s failures are people who did not realize how close they were to success when they gave up.”

–Thomas Edison (1874-1931), inventor of the light bulb

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Attache; Sticks; Jenner; Magoo; Kodiak; Disco

WARM UP: SSH; Don Quixote; Cherry Picker; Willie Mays Hays; LBAC; Down Dog/ Up Dog; Mosey around the field

THE THANG:

Every 2.5 minutes on the 2.5 minute mark the PAX performed 15 burpees (for a total of 210) followed by a Mary excercise:

Round 1: LBC x25
Round 2: Freddy Mercury (4 count) x15
Round 3: American Hammer (4 count) x15
Round 4: Flutter Kick (4 count) x15
Round 5: LBC x25
Round 6: Oblique V-Up (one side) x15
Round 7: Oblique V-Up (other side) x15
Round 8: Toy Soldier (4 count) x15
Round 9: LBC x25
Round 10: Sitting leg extension x15
Round 11: WWI x15
Round 12: Heel Touches (4 count) x15
Round 13: LBC x25
Round 14: J-Lo (4 count) x15

MARY: See above!

CIRCLE OF TRUST: PAX did one minute of mindful breathing. With MABA month coming to an end and all of us probably already having slipped on our New Years’ Resolutions, PAX are encouraged to establish a physical monthly challenge for themselves, whether is the February #monthlychallenge on that channel or something else.