Pride, Strength, Determination, and Resilience

QIC: Hasbro

Date: 8/18/20

PAX: Dundee, Gretel, Blue, NordicTrack, Ducktales, Roomba, Milkman, Geek Squad, Lloyd, Cleaver, Postman, Hasbro

AO: The Huey

64 degrees and slightly less humidity

A warm-up lap around the track (find you a partner). Grab your coupon head to the back parking lot
Set coupon to the side

SSH x 12 IC
Mtn Climbers x 10 IC
ST Merkins x 10 IC
5 Burpees OYO
Imperial Walker x 10 IC
5 Burpees OYO

Line up
The Thang

Round 1
50 air squats
50 lunges
50 Cotton eyed Joes
50 regular squats (with coupon)

run to the end of the parking lot

Round 2
50 Bonnie Blair with left foot forward
50 Bonnie Blair with right foot forward
50 Merkins
50 LBC

run to the end of the parking lot

Round 3
50 Curls (with coupon)
50 Squat jumps
50 Heel touches
50 Toe Merkins (with coupon)


Round 4
50 Tricep Extensions (with coupon)
50 Pickle Pointers
50 Pickle Pounders
50 American Hammers


Round 5
50 Shoulder Press (with coupon)
Baby Arm Circles (25 Forward/25 Reverse)
Big Boy Sit-ups

Suffering for a Little While

1 Peter 3: 6-7 ESV
6 In this you rejoice, though now for a little while, if necessary, you have been grieved by various trials, 7 so that the tested genuineness of your faith—more precious than gold that perishes though it is tested by fire—may be found to result in praise and glory and honor at the revelation of Jesus Christ.

If you have competed in sports you understand the concept of feeling uncomfortable. Whether it’s doing a core workout, hill workout, or running lines. Our brains send messages saying we need to stop or at least slow down. And so an athlete needs to learn to ignore them and push themselves so that their body is able to grow stronger and faster over time. On the day of competition, an athlete must likewise ignore the messages and push themselves to achieve the most out of their body and mind on competition day.

One strategy I used, and in fact, still use today during an unpleasant workout, is that I remind myself that this suffering is only for 45 minutes. “This is the hardest thing you’ll do all day”; that is just a blink of time in this day; you can make it through this.”

James 4:14 ESV
14 yet you do not know what tomorrow will bring. What is your life? For you are a mist that appears for a little time and then vanishes.

The Last Dance with the G.O.A.T- the greatest basketball player ever!

QIC: Hasbro VQ

Date: 05/28/2020

PAX: Whittler, Geek Squad, Blindside, Pumpkin, Gretel, Milkman, MoneyBall, Ducktales, Friar Tuck, threeskin, Mr. Clean, Fissure, Hasbro, and U-turn

AO: The Huey



Warm and muggy due to a steady overnight rain. There was copious quantities of perspiration within the PAX. You could feel the humidity on your face.

Preface: What a lot of people do not realize is Michael Jordan did not start out as the best basketball player in the world.  Everyone remembers the many references: Air Jordan, Air, His Airness, the phrases “Be Like Mike, or I Want to be like Mike”.  

Everything you do on the basketball court uses almost every muscle group in the human body. Everything from rebounding, shooting, guarding, and even dribbling the ball.  Having a strong core helps to evade and fight off injury.  At the center of greatness, the best become better! MJ was a tremendous leader on the court and it’s because of his unshaken willpower and discipline he was able to achieve more than anyone thought was possible.


400-meter run around the track at warm up pace

Circle up (in the parking lot)

Arm circles forward x 23

Arm circles backward x 23

SSH x 23 OYO

Finkle Swings – 12 each leg (do them OYO to practice social distancing)

Willie Mays Hays – 23 total OYO

SSH – 23 OYO

The Thang

Mosey to the pavilion and grab a picnic table

Merkins x 23

Jump shots x 5

Decline Merkins: x 23

Jump shots x 5

Incline Merkins x 23

Jump shots x 5

Air Drama (squat and come up and extend calves): x 23

MJ, His Airness, had the ability to leap high and jump over his opponents on the way to the basket.  He seemed to soar above the competition.

Long jump from patio to wall and back) (modify as nec.)


LBC – x 23

Reverse Crunch x 23

Hold Plank – 30 seconds

American hammer – 23 count

Moseyed to the parking lot by the trashcans as there was time on the clock. Dora.

Partnered up, and performed the following movements and ran to the end of the parking lot and back while in between rotations

Mericans x 100

Air squats x 100

Dive Bombers x 100

Finished off with a circle of Mericans. Each PAX performed 5 reps to exhaustion


Jordan’s personal trainer, Tim Grover believed that a solid core is essential to helping an athlete run faster, jump higher and reach his full athletic potential. 

MJ always wanted to get better and was never satisfied.  No matter how many accolades, mentions he received, recognition, etc.  He always wanted to go against the best players. He never played down to the level of his combination.  He faced many adversaries on the court that were physically stronger. But through it all, he achieved greatness because he knew he could do it.  He was very determined and set on his goals.

We as PAX are called to play to the highest level on the court of life.  There are no shortcuts! The Lord instructs his children to do all they do as unto the Lord. That is giving every conceivable effort to finish what we started.

End with scripture references. 

1 Corinthians 10:31

So whether you eat or drink or whatever you do, do it all for the Glory of God

Colossians 3:17

And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus