Backblasts

DATE: 2022-05-19
AO: Freestate
Q: Butter
PAX: CashOnly, Deagle, ShowMe, Horshack, Wildcat
FNGs: None
COUNT: 6
WARMUP: breathing, meditation, rotation, stretching
THE THANG: Sunsalutation A,B, Warrior series
MARY: seated stretching
ANNOUNCEMENTS:
COT:

DATE: 2022-05-18
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Magoo, Brown Bag, Poe, Old Bay, vplaxico
FNGs: attache
COUNT: 8
WARMUP: SSH, IW, stretching
THE THANG:
Couple miles of Ricky Bobby around the neighborhood with some squats, mercans, and monkey humpers Finished off with some wind sprints back at the field
MARY: J-Lo, American Hammers, Box Cutters
ANNOUNCEMENTS: Boneathon and Tough Mudder in Philly this weekend COT: To go fast, go slow. Unless you are late then go fast.

DATE: 2022-05-18
AO: Patriot
Q: citrus
PAX: Anchorman, Big Short, Bone, CableGuy, Fish Fry, Lazlo, Legacy, Lucius, My Space, Speedo (Brad Luring), Sunshine, Wedding Singer FNGs: Flamingo (DR Cleveland), Finkle (sp?), Willis (Lucius 2.0!) COUNT: 16
WARMUP: SSH, arm circles, IW, hillbillies, 10 merkins, WMH, cherry pickers, 10 merkins, down dog, world’s greatest stretch

THE THANG:
Split into 3 teams

PART 1: 11s with merkins at each end, as a team

PART 2: Dodgeball!
Team 1 is the timer:
* 10 Aussie merkins
* 20 merkins
* 30 air squats
* 1 lap around the school

Teams 2 and 3:
* If you get hit or your ball gets caught, 2 burpee penalty
* Headshot penalty
* 2 burpees for hitter
* 2 burpees for hittee for being slow

(YHC was the only PAX to pay the hittee penalty)

Rotate when team 1 gets back.

MARY: Flutter kicks, LBCs, Yes/No’s, toy soldiers, 10 merkins

ANNOUNCEMENTS: Bone-a-thon Saturday (start hydrating now), Murph and picnic on Memorial Day (also Bone’s birthday). Bone-a-thon 2023 announcements start in June.

COT: Ladoris Hazzard Cordell became the first black female judge in NoCal almost by accident, because she never considered it as a career for her because she had never seen a black female judge before. Representation matters.

DATE: 2022-05-17
AO: Atlantis
Q: Deflator
PAX: Infinity, Hammerhead, Grease Monkey, Riot
FNGs: DR Flamingo
COUNT: 6
WARMUP:
Best stretch ever
Shoulder stretch
Arm circles
Side straddle hops
Basic burpee
Copperhead squat

THE THANG:
Mosey to barriers, hop overs
Go back to grass area and to the s-shaped benches for an innovative workout.

Step up’s left and then right
7 burpees + lap
Urukins left and then right
6 double burpees + lap
Box jumps left then right
5 triple burpees + lap
5 Derkins left then right
4 quad burpees + lap
Bear crawl back and forth
3 penta burpees + lap
Side lunges left then right
2 septaburpees + lap
10 Dips
1 octa burpee + lap

MARY: No time for Mary but arguably covered under the multi-count burpees. ANNOUNCEMENTS: NA
COT: take a fresh look at the AO and try something new!

DATE: 2022-05-17
AO: Delphi
Q: Nano
PAX: Rambler, Peanuts, Lightyear, Bluegrass, Juneau, Obadiah FNGs: None
COUNT: 7
WARMUP: SSH, arm circles, rockettes, Michael Phelps, good morning, WMH
THE THANG: The PAX set off for the field with the box filled with 90# of slam balls, and carried it in pairs (10 yards each) while the rest of the PAX bear crawled behind.

One at the field, the PAX started the pyramid:
-One box jump
-Under leg 40# ball toss,
-Over head reverse 30# ball toss,
-Forward 20# ball toss.
-Burpee
Rinse and repeat, but increase jumps and burpees by one each time. We increased to 6&6, then worked our way back done.

The balls stayed where they landed, so the pax had an increased run as they got done the field, especially when they were staggered.

Round 2 was a game of hover ball 2.0. We got 3 rounds in.

MARY: Big boy sit-ups where the pax were Staggered and facing each other so they could pax the 20# ball as it arrived. Then they jumped up and rang to the end of the line.

Freddie Mercury’s, and Flutter Kicks ended ups off.

ANNOUNCEMENTS: May 30th, Murph and Family Picnic!

COT: Think bigger! Don’t let your limiting beliefs hold you back!