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22X2s at the Battlefield

QIC:  Sidekick

Date: 05/08/2021

PAX: Best in Show, Iron Butt, Sunscreen, Pebbles

AO: The Battlefield

Conditions

41 and clear

COP

Forward Fold ICX12; Willie Mays Hays ICX12; SSH ICX20; 3rd Grade Exercises ICX12; LBAC-REV-Overhead Claps-Seal Claps ICX10; Slow Squats

The Thang

Mosey over to the Pavilion

22s X 2s is basically an 11s, but double the reps.

Start with 20 Dercans; run to the opposite side of the track; 2 Block Squats; Run to the Pavillion; 18 Dercans; Run to the opposite side; 4 Block Squats;

Continue in this manner until you end with 2 Dercans and 20 Block squats

Mosey back to the flag for 2 CORE exercises

Time

COT



Active listening is a skill that we should utilize more frequently. At home, at work, etc. Sometimes not responding but just being an ear is all you need.

Moleskin

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    Go be a Warrior

    QIC:  Sidekick

    Date: 03/06/2021

    PAX: Mayhem

    AO: Battlefield

    Conditions

    37 and clear. Slight breeze

    COP

    Stretched on our own for a bit; SSH ICX15; Willie Mays Hays ICX15

    The Thang

    Go be a Warrior

    Off we go. 1.4 mile run to LFO HS

    Mahktar Endjye 15 OYO

    Reverse Lunges for 25 yds

    On to the bleachers

    Guessing game – I am thinking of a number in my head between 1 and 10 (inclusive cause you know that’s how we roll) and Mayhem has to guess it. We take the difference of his guess and my number and that is how many incline mercans we do followed by the number of box jumps up the bleachers. Exact guess gets 1 rep of each.

    We repeat this going down with Dercans.

    Move to the left – Man-makers on each bleacher al the way up; walk it down

    Move to the left – Extended lunge and “power step”, all the way up; take one foot and skip a bleacher, flex this down into a groin stretch lunge, then push off with the lower foot to have both feet on one bleacher. Walk down

    Dip Planks – Find a dip spot. 10 second count in the extended position, 5 xecond count in the bottom of your dip, repeat this over and over again until your arms give out. 30 second rest and do it again.

    Down on the football field – 2 burpees, jail break across, 3 burpees, mosey back

    Head the 1.4 miles back to home base

    LBC, Freddie Mercury, heel Touch – all ICX15; Pretzel crunch ICX8 each leg

    Time

    COT


    Self accountabiltiy is important for driving yourself to your goals. Hard to judge success and failure without holding yourself to some standard of performance

    Moleskin

    Mayhem is pretty good at reading my mind. The largest difference we had to do was 5 reps. pretty impressive

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    F3 softball team out there on slack

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      The Wagon Wheel – Short track

      QIC:  Sidekick

      Date: 01/23/2021

      PAX: Best in Show; Slim Shady

      AO: Battlefield

      Conditions

      32 degrees

      COP

      Informal warm up today. Did some stretching, did some repetitive movements. Just got warm a little. Then took a lap.

      The Thang

      First day back for me so we did some modification to the Wagon Wheel. Same basic concept, just imagine a wagon wheel with a hub, spokes, and the wheel. That’s basically it
      Title of exercises or routine
      Wagon Wheel

      8 stations around the mostly round track at the battlefield.

      Mahktar Mercans X10; Block Press X15; Jungle Boi Squats X10; Big Boi Sit Ups X15; 8 Count Body Builders X5; SSH X 20 (4 count); Imperial Squats X10; Crab Claps X10 (4 Count)

      With only 3 PAX, we stayed together. Complete the exercise on the paper and run to the hub, which is marked by the Golden Gloom Shovel. Perform 3 Burpees and run back to your station. Complete the prescribed exercise again. Run around the track to the next station.

      Repeat until all 8 stations have been completed.

      Once Complete, we took a couple of cool down laps to finish it off

      Time

      COT

      We talked about a mostly peaceful transition of power in our government. We are all ready to get back to some sense of Normalcy

      Moleskin

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        The Wagon Wheel Rolls on

        QIC:  Sidekick

        Date: 09/05/2020

        PAX: 8 Track, Allstate, Early Bird, Pebbles, Toe Jelly

        AO: Battlefield

        Conditions

        64 degrees with a welcome nip in the air

        COP

        SSh ICX25; Forward Fold OYO; Willie Mays Hays ICX12; Slow Squats ICX12; 3rd grade exercises ICX12; Right over left & Switch ICX8 each; Mercans ICX10

        The Thang

        This is the Maiden Voyage of the Wagon Wheel. Just imagine a wagon wheel with a hub, spokes, and the wheel. That’s basically it
        Title of exercises or routine
        Wagon Wheel

        8 stations around the mostly wound track at the battlefield.

        Mercans X15; Block Press X15; Jungle Boi Squats X15; Big Boi Sit Ups X15; Block Curls X15; SSH X 20 (4 count); Imperial Squats X15; Crab Claps X15 (4 Count)

        Split up a with a PAX at a station individually. Complete the exercise on the paper and run to the hub, which is marked by the Golden Gloom Shovel. Perform 8 Burpees and run back to your station. Complete the prescribed exercise again. Run around the track to the next station.

        Repeat until all 8 stations have been completed.

        Once complete, we took a break and moseyed over to the pool house.

        Wall sits of varying lengths with varying arm exercises. Mosey back to the wheel

        Round 2 needed a compressed time, so we only did 1 burpee at the hub. Again, we rotated through until all 8 stations were completed.

        Time

        COT

        Busy time of year. Performance reviews starting, yearly budget reviews, kids in school, etc etc etc. Stay centered and focused on your priorities. Influence what you can control and leave the rest for others.

        Moleskin

        I think the wheel was a success. PAX appeared to be amply tired

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        Labor Day Convergence at Detention. 7 AM on 9/7

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