QIC: Goose

Date: 10/5/2020

PAX: Rodeo, Blindside, Moneyball, Ohms, The Count, Back Pew, Friar Tuck.

AO: Lions Den

Conditions: Slight chill to the air, and we could see Mars, which was spacey.

COP

Forward Fold

Third Grade Exercise

Windmill

Quad Stretches

Over head arm stretch

SSH

The Thang

Box jump up bleachers, 10 incline merkins at every 3rd jump, 4 rounds

ADORA: 150 reps of merkins, squats, and stationary lunges, while partner does a lap.

150 SSH OYO

Indian runs, one lap

75 calf raises OYO

50 merkins OYO

Circle of Mary: Freddie Mercurys, leg raises, flutter kicks.

COT

Its the first full week of October, set some fitness goals for the month.

QIC:  Nordictrack

Date: 10/05/2020

PAX: Blue, Milkman, Hasbro, Gretel, Postman, Sherlock, Slois Lane

AO: Shothouse

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Conditions

52. Perfect workout weather.

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COP

SSH

Forward Fold

LB Arm Circles

Arm stretches

Willie Mays Hays

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The Thang

Line up on bleachers. Do 100 reps. Mix and match as you desire. Run to top of stadium then back between each set.

The 1000

1. Merkins
2. BBS
3. Dips
4. Squats
5. Shoulder taps (hard count)
6. Leg lifts
7. Monkey Humpers
8. Hammers
9. Toe merkins
10. Burpees

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COT

If you always do your best work, imagine the difference. Gattaca (1997). “You wanna know how I did it? This is how I did it Anton. I never saved anything for the swim back.”

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QIC: Blue

Date: 10-2-2020

PAX: She Shed, Geek Squad, Milkman, Freetime, Cleaver, Snatch, Dundee, Nordic Track, Heisenberg, U-turn

AO: Shothouse

Conditions

Clear skies, a brisk 46º with a slight breeze here and there. Full moon or close enough.

CoP

• Forward Fold x 10 IC
• RoL/LoR x 10 IC
• Michael Phelps x 10 OYO
• Quad Stretch x 10 IC
• Pitchers Stretch x 10 IC (R&L)
• Behind Head x 10 IC (R&L)
• WMH x 10 IC
• SSH x 20 IC

The Thang

The Coupon Mile

4 Laps, 4 Corners, 4 Exercises……….Leave No Man Behind

Lap 1

4 x 15 Man Makers (stop at each corner of track)

Lap 2

4 x 25 Curls for the Girls

Lap 3

4 x 10 Navy Seals 10 Navy Seals 1st corner, 8 Navy Seals 2nd corner, 6 Navy Seals 3rd corner, 2 Navy Seals final corner

Lap 4

4 x 25 Tricep Extensions Coupon Rifle Carry for a full lap, each time a pax lowers a coupon, every PAX has to pay penalty of 2 Burpees

CoT

Kept it short, sweet and to the point. The story of Martha and Mary from the gospels. If anyone is like me, then they are constantly running from here to there, worrying about this and that………what do I have to do next, who do I have to meet where, etc. Past CoT’s of mine have been about Psalm 46:10, “Be still and know that I am God”. Today is about being still and being PRESENT. Take the time each day, maybe starting with just a few second, minutes or however much you can give. Take the time to be present. Slow down. It is possible to be PRESENT without being in the PRESENCE, but it is IMPOSSIBLE to be in the PRESENCE without being PRESENT. Think about that for a bit. One last thing, not something that you need to answer out loud, this is only for you. If God were to send you a text message at this very second, what would it say? A word? A phrase? When a good friend of mine asked me that question, my answer was “BREATHE”. I needed to hear that from myself at the time, and now as well. We get so focused on everything that is going on around us, sometimes we forget to be present in the presence.

Moleskin

There was a fair bit of mumble chatter from the PAX this morning about various things. Mostly how wonderful the weather is, and then as we got started on The Thang….about how much everyone LOVED being out there for some Blue’s Q’s. I even had lots of PAX telling me how much they LOVED me and one PAX even wanted to bring me a brown bag full of some fragrant presents he collected from his dog!!! He even said he would illuminate it on my from porch so I would be sure to find it. Fun was had all around.

QIC: Hey Buddy

Date: 09/30/2020

PAX: Shawshank, Slim Shady, Oui Oui, El Chapo, WuzntMe, Fiddy Cent, Bandwagon, The Count, Cataract, Toe Tag

AO: Hacksaw

Conditions

Cool in the upper 40’s, no wind, clear skies

COP

-little baby arm circles

-raise the roof

-willie mays hays

-lunge and twist

-little baby leg circles

-side straddle hops

-seal claps

The thang

Coupon Chaos Pax were divided into three groups of three and one group of two. One group enters the station circuit and every member completes each of the four stations. All other groups run around the perimeter of the area until it is their time to complete the coupon circuit. After the circuit, a series of abdominal/core exercises were completed until our time ended.

Station 1

-straight leg deadlift x20

-goblet squats x15

-lunges x10 (5 each leg)

Station 2

-merkin x20

-wide merkin x10

-diamond merkin x5 

Station 3

-coupon swings x20

-bent over row x15

-curls x15

Station 4

-shoulder press x15

-upright row x15

-shrugs x20

Abdominal/core

-sit up and toe touch x 10

-Russian twist (45 seconds)

-obliques/Jane Fonda (10 each side)

-Low plank (2 minutes)

COT

“But he said to me, “My grace is sufficient for you, for my power is perfected in weakness.” Therefore, I will most gladly boast all the more about my weaknesses, so that Christ’s power may reside in me.”

2 Corinthians 12:9 CSB

It’s easy to grow comfortable in our walk with Christ. If we aren’t intentional about our intimacy with God through His word, prayer, and other believers, then we can become weak spiritually. The human heart doesn’t naturally drift towards God; our hearts naturally drift towards the things of this world and our flesh. This passage is a reminder that we are all going to experience weakness in our walk with Him, but His power and strength is perfected and abundantly available to us during those times.

QIC: Blue

Date: 9-22-2020

PAX: Roomba, Milkman, Geek Squad, Hasbro, Gretel, Cleaver, Radiohead, Dundee, Nordic Track, U-turn, Slois Lane

AO: The Huey

Conditions

Fall has arrived with a crisp 49° morning with plenty of dew in the grass. Mostly clear skies with little to no wind.

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CoP

Slow mosey to the back lot, short route

• Forward Fold IC x 10
• RoL/LoR IC x 10 ea.
• Calf Stretches R&L IC x 10 ea.
• Quad Stretch IC x 10 R&L
• SSH IC x 20
• WMH IC x 10
• Mosey to back lot (short route)

The Thang

DORA

Pax 1 runs to end of lot, 5 Burpees, runs back

Pax 2 works on exercise rep count

Exercises

• 100 Lunges
• 200 Squats
• 300 Monkey Humpers
• 400 Calf Raises
• 300 Monkey Humpers till the 6 completes first set of monkey humpers

Circle up for MUCHO LEGO’s!!

Mucho Lego = narrow stance squat, regular squat, wide squat, Bonnie Blair (ea. leg)

Mucho Lego IC x 5 (Up/down cadence does not work, maybe try an 8 count cadence)

CoT

Short, sweet, & to the point. We as HIM’s need to take time for ourselves. We are all pulled in many directions with many responsibilities. We need to take the time, 30 secs…..3 min…….etc to just sit and Be Still. Our culture makes us feel guilty if we aren’t constantly doing something. Again for another CoT Psalm 46:10 had been on my heart. Apparently I haven’t learned the lesson yet. “Be still and know that I am GOD”

Mumble Chatter

Nothing much other than how many PAX “love” lunges. Mucho Lego’s were enjoyed all around, but a couple PAX suggested doing an 8 count cadence.

QIC:  Clothespin

Date: 09/25/2020

PAX: Hasboro, Blue, Clever, Dundee, Snatch, Sherlock, Milkman, Ponce, Geek Squad, Nordic Track

AO: Shot House

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Conditions

Bit damp with the occasional Bus Flurry

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COP

Mosey around Parking lot to school awning.
Third Grade Exercise 15 in cadence
SSH 20 in cadence
Willy Mayse Hayse 14 in cadence
Little baby Arm circles forward (thumb up) 15 in cadence
Little baby Arm circles reverse (thumb down) 15 in cadence
Cherry Pickers 15 in cadence
Moroccan Night Club
Seal claps 10 in cadence

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The Thang

I tried to keep us as dry as possible and not get ran over by a bus!
Good time under the awning!

Round 1:
• Merkins-20 on your own
• Burpees-10 on your own
• Baby Crunches-20 on your own
• Air Squats-20 on your own
• SSH-25 in cadence (normal Pace)
• Mosey lap around the parking lot

Round 2:
• Divebombers-15 on your own
• Burpees-8 on your own
• Freddie Mercury-16 on your own
• Lunges-14 on your own
• SSH-25 in cadence (faster Pace)
• Mosey lap around the parking lot

Round 3:
• Aquaman-15 on your own
• Burpees-6 on your own
• Big boy situps-15 on your own
• Diamond Merkins 15 on your own
• SSH-25 in cadence (normal Pace)
• Skip to my loo lap around the parking lot

Round 4:
• Wide Merkins-15 on your own
• Burpees-4 on your own
• Captain Thor 15 on your own
• Imperial Walkers 15 on your own
• SSH-25 in cadence (faster Pace)
• Mall walker Lap around the parking lot

Round 5:
• Decline Merkins-12 on your own
• Burpees-4 on your own
• Pickle Pointers-12 on your own
• High knees-20 on your own
• SSH-25 in cadence
• Bernie Lap around Parking Lot

Round 6:
• Squats -20 on your own
• Gorilla Humpers – 20 IC
• Dips 20 on your own
• SSH-25 in cadence

Mary (if time left):
• 1 minute plank
• 20 little baby crunches IC
• 20 flutter Kicks
• 10 Hello Dollies
• 20 Dead Cock Roaches
• 20 Leg Lifts
• 20 Heel touches

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COT

There are alot of bad things going on in the world and our country now. We need to be leader in our families and examples in our communities more than ever. If we pour ourselves into Christ and put on the full armor of God we will make a difference and become that example that our families need to learn from.

Ephesian 6: 10-23
10 Finally, be strong in the Lord and in the strength of His might. 11 Put on the full armor of God, so that you will be able to stand firm against the schemes of the devil. 12 For our struggle is not against [e]flesh and blood, but against the rulers, against the powers, against the world forces of this darkness, against the spiritual forces of wickedness in the heavenly places. 13 Therefore, take up the full armor of God, so that you will be able to resist in the evil day, and having done everything, to stand firm. 14 Stand firm therefore, having girded your loins with truth, and having put on the breastplate of righteousness, 15 and having shod your feet with the preparation of the gospel of peace; 16 [f]in addition to all, taking up the shield of faith with which you will be able to extinguish all the flaming arrows of the evil one. 17 And take the helmet of salvation, and the sword of the Spirit, which is the word of God.

18 [g]With all prayer and petition [h]pray at all times in the Spirit, and with this in view, [i]be on the alert with all perseverance and petition for all the saints, 19 and pray on my behalf, that utterance may be given to me in the opening of my mouth, to make known with boldness the mystery of the gospel, 20 for which I am an ambassador in [j]chains; that [k]in proclaiming it I may speak boldly, as I ought to speak.

21 But that you also may know about my circumstances, [l]how I am doing, Tychicus, the beloved brother and faithful minister in the Lord, will make everything known to you. 22 [m]I have sent him to you for this very purpose, so that you may know [n]about us, and that he may comfort your hearts.

23 Peace be to the brethren, and love with faith, from God the Father and the Lord Jesus Christ. 24 Grace be with all those who love our Lord Jesus Christ [o]with incorruptible love.

[The “COT” aka the “CIRCLE OF TRUST” is the terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT. Abbr: BOM]

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Moleskin

There was alot of working those hips during those Mall walkers…
I hope the cameras caught all of the Pickle Pointers, Hello dollies and Jane Fondas!!

I had a great time at Shot House this morning. I look forward to posting there again!

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News

Multiple prayer requests, Beer Run, Make sure the Q schedule gets filled for October!

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