Author: Samurai

Posted on

(2.09.22) Hop Hop to the Top (This title’s for you, Kiwi)


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Slash, Danish, Walkman, Lumbergh, Steamy Nix, Free Lunch



CONDITIONS

37 degrees and cloudy. Touch of chocolate rain at the end.

Warm Up

  • Side Straddle Hop X 25
  • Edward Scissor Arms X 12
  • Daisy Pickers X 12
  • Butt Kickers X 10
  • Slow High Knees X 10
  • Fast High Knees x 10
  • Mosey down to the track

The Thang

First exercise is running!

  • 400 nuR (backwards run) easy pace
  • 800 Run fast pace 80% effort

After each run, hold plank or squat until 6 is in.

Second exercise is a circuit around the stairs for time:

  • 5 Big Boys at the bottom
  • Hop with both feet up the steps
  • 5 Merkins at the top
  • Walk back down the grass and slide under the railing to get back to the start
  • Repeat with 10, 15, etc.

We did this one for 15 minutes. Most PAX got up to sets of 25.

Then mosey to the side line and buddy up for an experimental exercise:

  • Buddy carry your buddy across your shoulders
  • Run halfway to the other sideline
  • Squat your buddy 10 times
  • Run back
  • Switch places so your buddy can do it

Modifications were necessary, and PAX came up with some really good ones: buddy drag, wheelbarrow, lunges, air squats…

Then we moseyed back to the Lightning Rod.

6MOM

  • Reverse Freddy Mercury x 20 in cadence
  • One PAX ripped a gnarly wet one during this exercise
  • We are taking up a collection to buy him new shorts
  • Side Crunches x 12 hard count each side
  • 30 seconds Glute Bridge Hold with deep breaths
  • The air had mostly cleared by this point so it was safe to breathe deeply
  • 30 seconds Cobra Hold with deep breaths

COT

Q shared some personal experience about struggling to stay honest, the misery that dishonesty can bring, and the joyous freedom that comes from owning up to the truth and setting things right. We finished out with a prayer to God to help us be honest, loving, and kind.

With Love,
Samurai

Posted on

(1.28.22) Hop Hop and Don’t Stop!


AO: > Lightning Rod

QIC: > Samurai

PAX: > Bob Evans, Kiwi, Slash, Herbie, Walkman, Steak Juice, Free Lunch



CONDITIONS

29 degrees, clear skies and windy.

Warm Up

Mosey down to the track, up and down the stairs a few times, then down to the goal line.

  • Side Straddle Hop X 25
  • Third Grade X 10
  • Monkey Humpers X 15
  • Butt Kickers X 10
  • Fast High Knees X 10
  • Y to T x 20
  • Side Straddle Hop x 25

The Thang

First exercise is a buddy exercise. Buddy A does the stationary exercise while buddy B does the moving exercise down to the 30 yard line and back. Then buddy B does stationary and buddy A does the moving exercise.

  • Round 1 Squats/Bear Crawl
  • Round 2 Lunges/Big Boys
  • Round 3 Merkins/Broad Jump

Mosey over to the low wall and do the second exercise two times through:

  • 1 Minute Inverted Row
  • 30 Seconds Rest
  • 1 Minute Bench Dips
  • 30 Seconds Rest

Then mosey back to the goal line for the last exercise:

  • Run to the 10 yard line and back
  • Do 1 Burpee
  • Run to the 20 yard line and back
  • Do 2 Burpees…

Everyone made it to the 70 yard line and some PAX got through to 100. Then we mosied back to the Lightning Rod with an extra stairs run on the way.

6MOM

  • Scissor Kicks x 20 in cadence

COT

Each part of this workout was intended to represent one of the three Fs.

The timed portion is a measure of Fitness. Fitness is about being fit for a purpose, suitable for the task we are assigned. It’s not about looking good or even about feeling good. In order to talk about Fitness, we need to know what task we are trying to be fit for. That’s our reason, our Why.

The buddy portion represents Fellowship. It’s a scary world out there, and we’re not going to make it alone. In order to survive, in order to thrive, we have to stick together. We have to work together to get it done, encouraging each other as we go.

The Burpee Ladder is about Faith. We have to believe in something outside of ourselves. This could be God, the Fellowship, the connectedness of the universe- there has to be some Higher Power out there because we can’t be it. We can’t do it on our own. There’s not enough strength in me to run up and down the field doing burpees when it’s freezing cold and dark. That power has to come from somewhere outside of us.

PAX went around the circle and shared about their Why, the task and purpose they want to be fit for, and about their Higher Power, where they get their Faith and their Strength from.

Remember your Why, stay close to your Fellows, and reach out to your Higher Power for help!

With Love,
Samurai