16 Pax and 2.0 with 1 new FNG “Hide Away”
Tour of the States:
The goal was to name all 50 state capitals, if you got the correct capital you did a count of 10 of the exercise, if the group got the capital wrong, it was a count of 15. Can the group make it through all 50 states, well we did it!
From the song: Tour The Sates by Renald Francoeur.
I want to take a little trip somewhere, yeah
First, I’m gonna see Nashville, Tennessee
Then Madison, Wisconsin, is where I gotta be, yeah
Then I’ll take a plane
Well, actually, I’m afraid to fly, so I think I’ll take the train
Let’s go! (Go, go)
Going to Trenton, New Jersey, Frankfurt, Kentucky
Maybe take a trip to Jackson, Mississippi
Let’s see what they can show me in Jefferson City, Missouri
Santa Fe, New Mexico; Denver, Colorado
Boise, Idaho, I love it every time that I go
In 1492, he sailed the ocean blue
But next week I’ll see Columbus in Ohio
Grab a little sunshine in Tallahassee, Florida
Take a bite of a peach in Atlanta, Georgia
I’ve never been to Carson City, in Nevada, or Lincoln, Nebraska
You can catch me in Phoenix, Arizona, or Sacramento, California, yeah
St. Paul, Minnesota, maybe, Juneau, Alaska, yeah
I want to take a little trip somewhere, yeah
Boston, Massachusetts; Concord, New Hampshire
Going to Vermont for Montpelier
Montgomery, Alabama, then Washington D.C.
To see the nation’s capital
Aloha to Honolulu, Hawaii
Des Moines, Iowa, so peaceful to me
Going to Springfield, Illinois, to build a little house on a prairie
In Little Rock, Arkansas, I love what I saw
Going back to Dover, Delaware, ’cause I want more
Indianapolis, Indiana, and Hartford, Connecticut, need an encore
Smelling pine trees in Augusta, Maine
I like Topeka, Kansas, I’m glad that I came
But I’ve never been to Salt Lake City
In the Utah, or Richmond, Virginia
Gonna see Bismarck, North Dakota
And Charleston, West Virginia, yeah
Annapolis, Maryland, maybe Lansing, Michigan, yeah
Helena, Montana; Columbia, South Carolina
Got to go to Pierre, South Dakota, yeah, follow if you wanna
I’ll be eating a banana in Baton Rouge, Louisiana
Schedule that on my planner
Friends say I gotta come sooner to Oklahoma City, Oklahoma
So I guess I’m gonna
But first I’m going to Cheyenne, Wyoming
Then party in Raleigh, North Carolina, yeah
Harrisburg, Pennsylvania, can’t think of a rhyme for Pennsylvania
So I’m skipping to Salem, Oregon, then Austin, Texas
And then maybe Albany, New York, for breakfast
Providence, Rhode Island, was a blast
And, Olympia, Washington, was just the best-est
List of States and Capitals and the Exercise
|Alabama||Montgomery||Side Straddle Hops|
|Arkansas||Little Rock||Down Dog|
|Florida||Tallahassee||Low to Half Biceps|
|Georgia||Atlanta||Half to Full Biceps|
|Minnesota||St. Paul||Forward Lunges|
|Missouri||Jefferson City||Heals to Heaven|
|Nebraska||Lincoln||High Knee Lifts|
|New Hampshire||Concord||Speed Skaters|
|New Jersey||Trenton||Overhead Presses|
|New Mexico||Santa Fe||Dips|
|New York||Albany||Run Backwards|
|North Carolina||Raleigh||Bunny Hops|
|North Dakota||Bismarck||Al Gore|
|South Carolina||Columbia||Monkey Humpers|
|Utah||Salt Lake City||Forward Lunges|
|Virginia||Richmond||Heals to Heaven|
|West Virginia||Charleston||High Knee Lifts|
|Wyoming||Cheyenne||Leg Forward Stretches|
All 50 appetizer were served with 1 minute to spare
Blood Drive, Friday afternoon workout at Dog Wood
With 30 seconds to the start of dinner. We started preparing dinner. With the Pax and the 2.0 saying feed me. We feed them a 5 course meal of 10,560 feet of running, and 415 of reps.
A Mosey to the basketball quarts for some relay fun. Partner up in sets of three. We worked on our foot work. Up and down the quart in sets of threes. Forward running, backward running, and skipping
Now a quick mosey to the shed for a ladder combination of Squats, Air Lifts, and Pushups, to climb the ladder. Each exercise had to be done in 5-10-15-20. It sure made the PAX learn how to count… “On my Down, On my Up”
Now a mosey to the rock pile to work on our arms.
Mosey to the high school bench for some dips
Now that our arms, legs are feeling it, it was time to mosey to some shade, for some of Scuba’s yoga stretching. On the ground for some superman workouts, pushups, and arms motion stretches. It brought a new meaning to counting.
Then a quick mosey to the front of the high school to run 3 laps around the circle while your partner was doing.
We ran back to the middle school for some stretching, and step ups, then a quick mosey back to the start.
Dinner was served.
Military appreciation, Blood Drive, Friday afternoon workout at Dog Wood
Now that we were all warmed up on a colder than normal April 1…Weather said April fools. We ran into the wind tunnel for a dinner that was made of a full body workout – arms, abs, and legs.
A Mosey to the Rock Pile to do:
Then a quick mosey between light poles to work on our Abs.
With the sail to our backs, we flew over to the basketball courts for some relay fun. Teams of three for three chances to win. Sprint, Run backwards, and Skipping. Up and down the basketball court we went.
A mosey back to Rudy’s Shed
Now on to the 10 count. 10,9,8,7,6,4,3,2,1 of each
Mosey to the tables for some dips
Then a final mosey back to COT with some pushups, running backwards, butt kicks along the way.
The group was fast, with a minute to spare, the kids picked the next 3 exercises.
Dinner was served. 2 new FNG – Draw 4, and Ping Power got their names. Welcome
Rain or Shine Dinner was served.
Now that we were all warmed up on a cold night. Dinner was made for a full body workout – arms, abs, and legs. The plan was to stay out of the weather if needed, turned out the rain stay away and allowed the 11 PAX and 2.0 to enjoy the night and eat a great dinner.
At the front of the middle school we worked on our arms with a Pyramid of:
Then a quick mosey to the school bus cover to work on our abs.
With no rain, we mosey around the circle of buses to ensure our legs were ready to be Sumo’s
A mosey to the Shed for some dead air lefts. Now onto the final 9 minutes we mosey from light pole to light pole, with some merkins, running backwards, skipping our way back to COT
The forecast was 100 percent right, a great workout for everyone
ClyentDinner – Skip Skip to my lou
2Q for Cylent Dinner
Out of a little green dot on the radar a 35 second rainstorm came in. 13 PAX and 2.0 skip into the workout. Thank you to Bottle Cap and Wriggley for the extra coaching. I am still confused if we did 30 shoulder taps or 60, or 120 either way we put in 45 minutes of great work, and that what matters. Outside of the warmup and cool down instead of running, we skip Skip to my lou!
Skip to the rock pile:
Over under skip to the empty field
Light Pole Races:
30 Tap Shoulders in plank position
ABS at the Bus Station
Squares – Honestly, I am not sure how many we did of each of the below.
Thank you Dad’s for bringing your 2.o out. All 15 of us had fun! Lots of Trivia questions and water balloons being thrown. Let’s not forget the water fun fight at the end.
Although Venus is the planet that comes closest to Earth as it sweeps by on its orbit, Mercury stays the closest to Earth the longest
Each of the 2.0’s had a turn leading a warm up exercise.
Side Straddle Hops, Imperial Walkers, Burpees, Dad Merkins
Mosey to the track for some relay fun.
On each corner of the track, we divided into groups, 1st group ran, 2nd group skipped, 3rd group ran backwards, 4th group hopped. We completed 4 laptops taking turns completing each exercise.
Head back to COT for a few rounds of Trivia
We took turns asking Trivia questions to get ready for back to school. If anybody missed the question they got hit with a water balloon. I think the kids were smarted then the adults 🙂
At the end of the 3 rounds of Trivia we had plenty of water balloons left, and had a big water balloon fight.
All soaked wet, we started the water gun fight. We had to protect the water cooler, and and run up and down. FuseBox scored the winning point.
Time was up, but as Q we let them have more fun.
Thanks to all for all of the support in helping before and showing up this morning. The kids had a great time. They also had lots of donuts and fruit drinks. Thank you Zinfadel for bring the blower, 180 water balloons had to be cleaned up! Thank you Gerber for the extra donuts and juice boxes.
Spent the morning with 12 great individuals learning how to become a better leader to Q a workout.
Each Pax in a circle picked a different workout to learn how to proper start, stop and count in cadence a exercise. Each Pax learn how to be better at counting in cadence to lead a group.
FuseBox took off like Usain Bolt as an example what not to do when Qing. Keep the group together. Nobody is left alone.
Completed Merkins, Jump Squats
Completed 20 of the below workouts on each corner of the parking lot in front of the middle school. Also learn various other workouts.
Ran in a line while the last PAX did Burpees, then ran to the front of the line.
Ran to Rudy’s shed, where we ran to the fire hydrant and back while your partner did Derkins
Ran over to the rock pile and completed Shoulder presses, Bicep curls, and Triceps extension (10 each).
Then two up one back along the light post while heading back to the COT. First light post we did 5 burpees, 2nd light post did 10 American hammers.
At the time we were a bit over on time, and Chastain taught keeping track of time, and offer examples of work outs if you need more time.
It was a great two hours, and well worth the time investment to learn how to lead a workout. Al ready scheduled to Q’s Client Dinner 8/6. Can not wait to use the new skills I learned. Thank you again Chastain and FuseBox for taking the time.
Blood Drive was a success, 79 F3 gave blood.