Category: Uncategorized

AO: #FreeState

QIC: @Horshack

PAX: 5 – @Deagle, @Winston, @BlackDiamond, @CashOnly

Warm Up-

· SSH x 25 IC-

· Chinooks x 10 each way small, wide IC –

· El Capitan x 15 Each Way OYO-

· Imperial Walkers x 15 IC-

· Ozzy Osbournes x 15 IC-

· Harry Rockettes x 15 IC-

· Cherry Pickers x 15 IC-

· Mountain Climbers x 15-

· Michael Phelps x 15 IC-

· 3 Laps around the blacktop – Karaoke on the sides

–

The Thang: F3 Poker x 12 sets

• 200 meter sprint OYO
• 20 x Rosalitas IC
• 30 meter Bear Crawl OYO
• 14 x Heals to Heaven IC
• 12 x Hand Clap Merkins IC
• 20 x Incline Merkins IC
• 60 seconds low plank
• 17 x Diamond Merkins IC
• 14 Alternating Side Squat IC
• JOKER: BlackDiamond’s Choice: 40 x Outlaws (10 each direction, large and small)
• 300 Meter Sprint OYO
• 20 x Monkey Humpers IC

Mary

· Floyd Mayweather Punch Planks-10 Alternating Each Side IC

· Reverse Crunch-20 IC

· Windshield Wipers-15 IC

· Side Crunches-10 IC Each Side

· DrWs-10 IC

· Leg Lifts-15 IC

· Pickle Pointers-15 IC

· Rodeo Flutters-4 sets of 10 IC

COT:

• Q1.3: Get Right Eat Right
• Man does not stay fit by exercise alone. Calorie burn brings increase in hunder which requires guardrails.
• Portion control with a sense of balance is the key. Part of bricklaying
• Strict rules usually don’t work – its the commitment to stay within a range: daily calorie count, daily weigh-in, and daily measurement around the thickest part of the torso are suggested guardrails.
• Usually requires accountability – while some are able to maintain their desired range without accountability, most are not

AO: Horizon

QIC: sticks
The PAX: Magoo, Disco, 3mile, Kodiak
WarmUp: SSH, WMH, Michael Phelps, Stretching
The Thang:
EMOM
1 – 12 Burpees
2 – 24 goblet squats
3 – 24 kettlebell swings
4 – 24 shoulder presses
5 – 24 curls
6 – 24 lunges
7 – 60 seconds plank
8 – REST
Repeat x 4
Mary: Flutters, LBC’s, Big Boys
COT: Our families need us more than we anticipate

AO: BRMS – Bulldog

AIC: @Brisket

The PAX: @Nolan, @Mutumbo, @Dial-tone, @Rikers, @Beast, @Shute, @Bolt, @Refueler, @Bobcat, @Gigawatt

WarmUp: SSH IC, Arm Circles IC, Chinooks IC, Lunges, Quad Stretch, Calf Stretch, Cobra Kai

The Thang 1: Divided the Pax into pairs for a 8 station circuit (1 minute per station each PAX does each exercise for 30 seconds): Station 1 – Tire Run and Side Shuffles, Station 2 – Tire Slams AMRAP and Chest Press with Coupon AMRAP, Station 3 – Tire Pulls and Shoulder Press with Coupon AMRAP, Station 4 – Farmers Carry with concrete filled coupons and High Knees, Station 5 – Ax Swings with coupon AMRAP and Coupon Curls, Station 6 – Fence Post Pounders with concrete filled PVC pipe and Fence Post Holds with concrete filled PVC pipe, Station 7 – Pass the Wrench (Plank while moving coupon side to side) AMRAP and Myrkins AMRAP, Station 8 – Prisoner Squats AMRAP and Tricep Dips AMRAP – Rinse and Repat

The Thang 2: Partner wheelbarrows across – 2x each

Mary: Flutter Kicks, 6” Hold, Pass The Wrench, Plank, LBC

COT: John 15:1-8 I am the true vine, and my Father is the gardener. He cuts off every branch in me that bears no fruit, while every branch that does bear fruit he prunes so that it will be even more fruitful. You are already clean because of the work I have spoken to you. Remain in me, as I also remain in you. No branch can bear fruit by itself; it must remain in the vine. Neither can you bear fruit unless you remain in me. I am the vine; you are the branches. If you bear much fruit; apart from me you can do nothing. If you do not remain in me, you are like a branch that is thrown away and withers; such branches are picked up, thrown into the fire and burned. If you remain in me and my words remain in you, ask whatever you wish, and it will be done for you. This is my Father’s glory, that you bear much fruit, showing yourselves to be my disciples. The farmer prunes by cutting limbs from a plant to keep it healthy and productive, just like our workouts tear us down to make us stronger. Seasons of pruning in our spiritual life are good and draw us closer to Jesus.

AO: LoCo BulldogQIC: GigawattThe PAX: @Brisket, @Mutumbo, @Mitten sWarmUp: SSH IC, Arm circles IC, Michael Phelps, Calf stretches, Laying QuadStretch, Cobra Kai

The Thang: Part 1: Hiit Party3 Rounds, 45sec w/ 10sec rest:
Rocky Balboa,
Plank Tuck Jumps,
Merkins into a low squat,
Squat Jumps

Part 2: AMRAP
2:00 rounds combo movement exercise across court and back followed by a 10rep exercise.
Round 1; High knees/ Mule Wall Kick Burpees
Round 2 Rabbit jumps/ Side Lungs
Round 3: Carioca/ Dive Bombers
Round 4: Side Shuffle/ Peter Parker
Round 5 Bear Crawls/ Low Squat Jacks

Part 3: Ball Game
Split PAX into two groups, One group will run to a bucket and pick a ball. Each ball has an exercise on it. That group will return to their side and throw the ball to a member of the opposite group. Both groups perform the exercises. Group with the ball will return the ball and pick a new one. Rinse and repeat:
Mary: Low plank with leg lifts IC, Side Plank on Q count, Side Plank with leg lift IC, Freddie Mercury"sCOT: 10 Lessons all fathers should install in their kids

1. If you’re thankful, show it.
2. If you love someone, tell them.
3. If you’re wrong, fess up.
4. If you’re confused, ask questions.
5. If you learn something, teach others.
6. If you’re stuck, ask for help
7. If you made a mistake, apologize.
8. If you trip, get back up.
9. If someone needs help, help them.
10. If you see wrong, take a stance.

AO: #FreeState

QIC: @Horshack

PAX: 4 – @Deagle, @Winston, @BlackDiamond, @Horshack

Warm Up

· SSH x 42 IC (Officer Sicknick was 42 Years Old when he died)

· 7 x 30 (Born on July 30, 1978)

o Air Press x 30 IC

o Imperial Walkers x 30 IC

o Ozzy Osbournes x 30 IC

o Harry Rockettes x 30 IC

o Cherry Pickers x 30 IC

o Frankensteins x 30 IC (15 Each Way)

o Michael Phelps x 30 IC

The Thang

· Easy Squats x 108 IC (Sicknick was part of the 108th Air Refueling Wing aka Easy Squad – two tours Saudi Arabia in 1999-2000 with Operation Southern Watch; and 2002-2003 in Krygyzstan with Operation Enduring Freedom)

· Couponicide – 6 stops (Officer Sicknick spent six years in the NJ Air National Guard before his honorable discharge in 2003)

· 12 x 12 with the Coupons (12 years of 12 months on the Capitol Police Force – 1st Responder Unit)

o Say Anything

o Cross Grip Lift

o Bench Press (from your six, narrow grip or wide)

o Elf on the Shelf

o Upward Arm Extension

o Upright Row

o Jump Over Coupons (low or high)

o Upward Press

o Squat (hold in front or behind neck)

o Clean & Jerk

o Curl

o Combo Merkins

Mary

· 1 minute of Protractor at 7 degrees (Died on January 7th)

· 9 sets x 30 (Died at 9:30pm)

o Flutter x 30 IC

o Outlaws x 30 IC

o Freddie Mercuries x 30 IC

o Reverse Crunches x 30 IC

o Little Baby Crunches x 30 IC

o Leg Lifts x 30 IC

o Dying Cockroach x 30 IC

o Windshield Wipers x 30 IC

· 5 Stations of Plank-o-rama (Officer Sicknick was only the 5th non-public official to lie in honor under the Capitol’s rotunda in US history)

COT:

• Q1 (Get Right).2: King – The Daily Discipline of Physically Training the Body

• We stay fit for purposes outside of ourselves
• Focus on Speed, Strength, Stamina, and Toughness (mental and physical)
• To accelerate, join with people who are faster and will push others to improve