Tag: Half Lyfe

Posted on

Hazzaah!

AO: the-knoll
Q: Pebbles
PAX: Stubs, Wolfpack, Half Lyfe, El Capitan, Malibu, Sparrow, morning stār, Pitmaster, Bumblebee
FNGs: None
COUNT: 10
CONDITIONS:
Cool trending toward cold

WARMUP:
Mosey to retrieve coupons
Bacs
Bac Bacs
Don Quixotes
Slow Squats
Stretch OYO – Mission stated, 5-core principles

THE THANG:
Split into two teams. One team completes 100meter MOT while the other works. 2 rounds for each exercise.

Exercises with coupon:
Deadlift
Snatch
Overhead Press
Floor to Ceiling

MOTs:
Lunges
Bear Crawls

Mosey to return coupons
3 min of Plank Ups/Ring of Wolfpack
2 min Mary

MOLESKINE:
Super impressive to watch the evolution of PAX from FNG to seasoned PAX. Everyone was bear crawling like a champ today.

ANNOUNCEMENTS:
Lot’s of opportunities to socialize on slack

COT:
I was up most of the night worrying about things. Money, job, housework, etc. It’s been a long time since I’ve worried. I blame it on not being able to workout for a week. Working out is critical to overall wellbeing.

Prayers offered for families and those without shelter.

Posted on

Movie Night

AO: pain-train
Q: The Merchant
PAX: FLO, Half Lyfe, Lady Liberty, Sooie, Wolfpack
FNGs: None
COUNT: 6
CONDITIONS:
A little chilly but clear skies

WARMUP:
BACs, BAC BACs, Motivators (5)

THE THANG:
HIIT Workout set to a playlist of songs from movie soundtracks

30 sec. of lunges
10 sec. rest
30 sec. of push-ups
10 sec. rest
30 sec. of mountain climbers
10 sec. rest
30 sec. of imperial walkers
10 sec. rest
30 sec. of low plank
90 sec. rest

If someone guessed song and movie it’s from, do 10 reps of whatever exercise they recommend during rest. If nobody guessed, do 10 burpees during rest.

MOLESKINE:
Make an effort to be fully present in daily life. Try to find time to be alone with your thoughts and not in front of a screen.

ANNOUNCEMENTS:
Biscuit run and board game night coming up. Also keep an eye on the petition regarding Percy Warner park.

COT:

Posted on

A path of light in the gloom

AO: the-knoll
Q: Stubs
PAX: Lady Liberty, Half Lyfe, Stubs
FNGs: None
COUNT: 3
CONDITIONS:
Chilly, windy, very wet grass
WARMUP:
SSH x 19 (messed up the count!)
BACs x 12
BacBacs x12
Shoulder presses x 12
Willy mays Hays OYO

THE THANG:
Mosey with 4 lanterns to create running path.

Where each of lanterns were placed
5x mercans
5x shoulder taps 2 is 1
5x slow squats

Mosey to get coupons
Head to River table
Split into 2 teams.
Team 1 exercise
Team 2 runs to light path we created

Round 1 each team completed 3 laps
Step ups x 20 with coupon
Bent over rows x20 with coupon
Dips x 20

Round 2 each team completed 2 laps
Squats x15 with coupon
Floor to ceilings x15 with coupon
Incline mercs x15

Mosey to drop of coupons and gather lights

Ended with 3 pull-ups each

MOLESKINE:
Spoke about the fellowship of the group and how it motivates us to get out of bed on these gloomy mornings. If I was going to the Y by myself there’s no way I’d get out of bed

ANNOUNCEMENTS: game night, biscuit run. Check slack

COT:
Lady Liberty led us in closing prayer focused on mental and physical health.

Posted on

4 corners and tumbling dice

AO: the-knoll
Q: Stubs
PAX: Wolfpack, Half Lyfe, El Capitan, Sooie, Stubs
FNGs: None
COUNT: 5
CONDITIONS: Raining cats and dogs

WARMUP:
SSH x 20
BACS x10
BACBAC x 10
Moroccan Night Clubs x 10
Stated mission
Slow squats x 5 – 1 for each principle
Willie Mays Hays OYO

THE THANG:
Thang 1
Mosey to all 4 corners of the park
At each corner
25x mercans
25x shoulder taps (2 is 1)
25x squats

Thang 2
Roll of the dice
2 large dice – six sided die determine the exercise – 20 sided die determines reps
1 = incline mercs
2= ww2s
3 = dips
4 = step ups or iron mikes
5 = jump squats
6 = swimmers

Doubles = Burpees

Did about five rounds of this

Mary
Each Pax picked 1 exercise
Imperial walkers x10
Pull-ups x5
Shoulder presses x 15
Mountain climbers x15
Motivators x 5

Ended with ring of pull-ups – 2 rounds

MOLESKINE:

Briefly touched on the Importance of relationships and the 2nd F especially when the conditions are this poor outside

ANNOUNCEMENTS:
Game Night 2/28
Biscuit Run 3/1
Petition to stop road thru Percy Warner park. All can be found in slack.

COT: prayers were offered up and coffee was had before we headed to dryer ground

Posted on

Quiet Thinking While Working Out

AO: the-knoll
Q: Ex-Pat
PAX: Ex-Pat, Malibu, Half Lyfe, Sooie, El Capitan, Wolfpack, Stubs, Papa Bear, Pebbles, FLO, Samwise (2.0), Iowa (2.0)
FNGs: None
COUNT: 12
CONDITIONS: Misty – did I sweat or is that rain? Not so sure.

WARMUP:
– Little baby arm circles
– Back backs
– Don quixotes
– Lazy imperial walkers
– 3 min Mozy
THE THANG:

Quote: Alchemist- When we love, we always strive to become better than we are. When we strive to become better than we are, everything around us becomes better too.
? What is one thing you want to make better?

1 – 5 minutes of work, 5 minutes of running
– Merkins – 10
– Squats – 10
– WWII – 20
– Run

Quote: Thomas Merton – You do not need to know precisely what is happening, or exactly where it is all going. What you need is to recognize the possibilities and challenges offered by the present moment, and to embrace them with courage, faith and hope.
? What is the challenge in your present and what is one tool you need to move into it?

2
– Dips – 20
– Calf raises – 20
– Mountain climbers – 20
– 5 min run

Quote: MLKjr – But the end is reconciliation; the end is redemption; the end is the creation of the beloved community. It is this type of spirit and this type of love that can transform opposers into friends
? Who do you need to be reconciled with – a person, a group? What is a step that you can move into relationship and community

3
– Shoulder taps – 30
– Step ups – 30
– Crunches – 30
– 5 min run

MOLESKINE:
We need accountability- tell your answers to at least one person you trust this week. Thinking about the quiet and sitting in the questions. Leave room for contemplation and see what happens.

ANNOUNCEMENTS:
March 1 – Loveless Run, Game Night Soon (I forgot the date and time and place).

COT:

Posted on

2 minutes is short for a song but long for an exercise

AO: pain-train
Q: Stubs
PAX: Wolfpack, Pitmaster, Half Lyfe, FLO, Siri, Stubs
FNGs: None
COUNT: 6
CONDITIONS: wet ground, warm air

WARMUP:
IC
SSH x 20
BACs x 10
BACBACs x 10
Moroccan Night Clubs x10
Mission of F3
5 Slow Mercans for each principle
Slow Squats x5
Willie Mays Hays OYO
Mosey to get coupons

THE THANG:
I put together a playlist of songs that are 2 minutes or less
Broke it up into three 5 song segments with a minute of rest in between.
Each round was around 9 minutes of work.

Round 1
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Round 2
Goblet squats with coupon
Bent over Rows with Coupon
LBCs
Floor to ceilings with coupon
Plank jacks

Round 3
Incline Mercs
Step ups with Coupon
Dips
Flutter Kicks with Coupon
Bear Crawl around gazebo

Mosey to Return coupons head to play ground
Ended with Ring of Wolfpack
All pax hold plank while each takes turns doing ascending # of pull-ups
We got to 3

MOLESKINE: Sticking with the theme for the week. We’re not in this alone. Lean on each other.

ANNOUNCEMENTS:
Approaching final stretch of LeanPax
Franklin Biscuit Run
Upcoming Game Night
Check Slack

COT: silent prayer and coffeteeria

Posted on

Isolated, never alone

AO: the-knoll
Q: Étouffée
PAX: Pebbles, Half Lyfe, Stubs, Sooie, G-string, Lady Liberty, Sparrow
FNGs: None
COUNT: 8
CONDITIONS: just right

WARMUP: mosey to the stop sign
5 Burpees
10 slow squats
mosey back

THE THANG: (3) 10 minute AMRAP circuits, rotating exercises with partner

Round 1:
A) Sprint around backstop
B) 10 Pull-ups, 20 Push-ups, 20 Dips

Round 2:
A) 60 yards with sandbags
– 20 yards walking lunges
– 10 yards over-head walking lunges
– 30 yard mosey back
B) Plank

Round 3:
30 yards. Partner A down, B Back
– 10 yard wheelbarrow walk
– 20 yard partner carry
– 50 (split up) Big Boys

MOLESKINE: Isolated, but never alone. So often we may find ourselves in a state and/or temptation of being worn down or in isolation, discouragement. No matter how isolated we may feel, we are never truly alone. Not only is God with us, but there are so many others we are connected to seen or unseen. Our presence and our actions matter and affect others and ripple beyond – our family – our friends – our coworkers – our community – and beyond.

ANNOUNCEMENTS: biscuit ru

COT: nameorama, countorama, coffeteria, and sweet sweet olive oil enjoyed

Posted on

Total Body AMRAP

AO: pain-train
Q: Wolfpack
PAX: Puzzlah, Half Lyfe, Wolfpack, FLO, Pole Dancer, Lady Liberty, Siri, Stubs, G-string, Cheeks
FNGs: None
COUNT: 10
CONDITIONS: Love when 27 feels warm.

WARMUP: Mosey to pick up coupons, mosey to the playground. 10 SlowSquats. 10 Slow Merkins.

THE THANG:

3 rounds of 10 minute AMRAP.
10 reps of 3 exercises.
Run around inner path at 5 minute mark.
5 reps of each exercise for remaining time.

Round 1:
Goblet Squats w/ coupon
Bavarian Deadlifts w/ coupon
Merkins

Round 2:
Iron Mikes
Big Boy Sit-ups w/ coupon
Blockees (Burpee w/ coupon press)

Round 3:
Monkey humpers
Alternating V-ups
Coupon curls

MOLESKINE: Solid mumble chatter throughout as usual here at PT! Unintentional Guitar Hero playlist slaps.

ANNOUNCEMENTS: leanpax, Spartan race, biscuit run, check the slack!

COT: Patience. I’m struggling with it with the kids at the moment. Constantly reminding myself to take a breathe, give some grace, and take a little longer to connect before responding. Encouragement to Pax to do the same. Where can you find patience with yourself and those around you through the day?

Posted on

Ten Trees

AO: the-knoll
Q: Wolfpack
PAX: Siri, Wolfpack, Stubs, Half Lyfe, Pebbles
FNGs: None
COUNT: 5
CONDITIONS: Cold for the first 10 minutes

WARMUP: SSHs til Siri gets out of his car. What was he doing in there?

Mosey to get coupons and carry to river table.

THE THANG:
Ten Trees:

Split into two groups. One person runs and touches a tree while the other completes a workout. You cannot touch the same tree twice throughout the workout.

River table: Coupon Squats

Walk to playground with coupon over head

Playground: Bent over Rows

Walk to back stop with coupon over head

Backstop: Floor to Ceilings

Walk to street with coupon over head and return them to Pebbles house. Mosey back to startex.

Thang 2 – PlankUps Ring of Fire
Pax lines up at pull up bars. Everyone holds a high plank. First Pax does a pull up goes back to high plank, second pax follows, all the way down the line. When complete, Pax rotates so first is last and everyone moves up. Now hold low plank and go for two. Rotate. High plank for 3 pull ups each. Rotate. Low plank for 4 pull ups. Rotate. High plank for five.

MOLESKINE: There are not ten trees close to the backstop

ANNOUNCEMENTS: leanpax, push up challenge, Franklin’s Biscuit Run, Spartan code in general channel

COT: struggled to get out of bed this morning. Only reason I made it is because I was leading and I knew others depending on that. Made me think… I led therefore I showed up, but how often in my life am I showing up to lead? How often am I being intentional about not just being in a place, but taking on leadership… Am I being proactive about finding opportunities to lead? Encouragement to Pax to seek out places in their life where they can show up.

Posted on

Cinderblocks to Exhaustion (pt 2)

AO: pain-train
Q: Siri
PAX: Half Lyfe, Stubs, Pitmaster
FNGs: None
COUNT: 4
CONDITIONS:

WARMUP:
Get us warm with SSH, shoulder work, and a lap around the park with mobility.

THE THANG:
EMOM UNTIL FAILURE
3 Burpees + 3 cinderblock Front Squats with Overhead Press*

*On the minute, perform 3 Burpees + 3 Front Squats with Overhead Press. Burpees stay at 3-Reps every minute. The Front Squats increase by 1-Rep every minute (ex: 3 Burpees +1 FS, 3+2, 3+3, 3+4…and so on). Continue climbing the ladder of Front Squats until you can not complete the reps in that minute.

-Active Rest b/t Sets-
– mosey one lap followed by alternating sets of 15 (2-count) imperial walkers and 15 (4-count) SSH. 3 sets of each.

(Score is Highest Number of Squats from Set 1 + Highest Number of Squats from Set 2)

MOLESKINE:

Great work everyone!

ANNOUNCEMENTS:

COT: