Backblasts

DATE: 2023-03-21
AO: Delphi
Q: I-Beam
PAX: K-Pop, Rocket, Juneau, Dunder, Hoolihan, Nano, Pop Fly, Glee, Peanuts, Ashe, Wham-O, Doodles FNGs: Flapjack
COUNT: 14
WARMUP: SSHs, Michael Phelps, Arm Circles, Cherry Pickers, Willie Mays Hayes THE THANG:
A March Madness-themed beatdown had the PAX attempting to name the teams in the Sweet 16. Correct answers led to an exercise inspired by the team location, mascot, or some far-fetched link to one or the other. Incorrect answers, “I don’t know”, “Duke”, or repeated answers led to the group doing 5 burpees.

1 Alabama Crimson Tide
Wave of Merkins
Circle up, get into plank position, first person does one merkin, then the next person to the right does a merkin, should look like a wave flowing around the circle, until you get back to the first person who then performs 2 merkins, repeat all the way up to 5 reps. Stay in plank position the entire time.

5 San Diego State Aztecs
Coronado Island Navy Seal Burpees

Merkins with mountain climber mixed in burpee X 5 reps

6 Creighton Bluejays (Omaha, NE)
World War II sit-up
Starting position — on your back with knees bent, both arms extended above your head on the ground. This is a four count exercise. For count one, PAX will move arms to bent knees while sitting up. For count two, PAX will return to the starting position with arms extended over the head on the ground. Counts 3 and 4 will repeat the Counts 1 and 2.

15 Princeton Tigers
Lounge Act
Lying on your side, with top leg bent, knee-high and facing up, and foot on ground, lift lower leg. Switch sides to lift other leg, too. PAX completed 20 reps each side

9 FAU Owls
Olympic Weight Lift (O.W.L.)
Powerclean coupon to front squat to squat press X 15

4 Tennessee Volunteers
Davy Crockett
Bear Crawl Ring of Fire
Begin by bear crawling around in circle until Q says stop. Upon stopping, all Pax completed 10 merkins OYO. Repeated two more times.

3 Kansas State Wildcats (Manhattan, KS)
Elf on the Shelf
This exercise is done with one concrete block. Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right. Named after some Elf on the Shelf mumble chatter at a workout around Christmas time. PAX completed 15 reps on each side.

7 Michigan State Spartans
Spartan
PAX line up and sprint 100 yrds, do 10 merkins at the finish and walk back to the start all together. Q starts each sprint race with a verbal call. Continue until you have done 30 x100 yrd sprints and 10×30 = 300 Merkins. For time, PAX completed 2 rounds.

1 Houston Cougars
Pickle Pounder
Begin in an elbow plank then alternate hip flexion and extension in cadence. Best performed in front of store windows or in quiet neighborhoods.

5 Miami Hurricanes
Hurricane Hoedown
Flutter kick circuit performed in cadence: 7 IC Seated Flutter Kicks with hands raised in Hallelujahs. Move immediately to hands behind you. 7 IC slightly reclined flutterkicks. Move immediately to 7 IC normal flutter kicks. Move immediately to 7 IC LBC Flutter kicks.

3 Xavier Musketeers (all for one/one for all)
21s
In unison PAX does 2-count side straddle hop and counts reps 1-5 out loud. Reps 6-21 are all mental and everyone must stop together at 21. If anyone stops early or goes over, repeat until all were able to complete the exercise.

2 Texas Longhorns
Donkey (Longhorn) Kick-offs
Before the initial circle of pain, find the nearest wall and do 5 donkey kicks. On the 5th donkey kick hold feet to the wall for 5 seconds. Then up the number to 10 donkey kicks and 10 second hold.

8 Arkansas Razorbacks
Bridge of Hate
The bridge of hate is the exact opposite of the tunnel of love. The pax form a line by laying on their back shoulder to shoulder. One pax will then be lifted and passed down the line of the pax that are laying on the ground. When the pax that was being passed down the line gets to the front he lays next to the last man and the man at the rear of the line then gets passed down, so forth and so on. Just like an inverted tunnel of love. After two PAX made their way, we moved on to something more fruitful.

3 Gonzaga Bulldogs
Werewolf
Essentially dive bomber merkins: Downward dog to howling at the moon

Schools we didn’t reach for time:
2 UCLA Bruins
Bears & Blocks
Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass past your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

4 Uconn Huskies
Tennessee Iditarod
Like the Iditarod race only no snow, huskies, or sleds. Wrap a climbing rope around PAX One’s waist. PAX Two holds the rope, like reigns, behind PAX One. PAX Two gives resistance while PAX One pulls “the sled”. Works best with a AYG sprint and maximum resistance. MARY: Completed in workout
ANNOUNCEMENTS: GTE this weekend. Check the slack channels to see how you can contribute/participate. COT: Persistence

DATE: 2023-03-21
AO: Atlantis
Q: True North
PAX: Deflator, Infinity, Hammerhead, King Tut, True North
FNGs: None
COUNT: 5
64 side straddle hops
32 pistol squat right leg
32 pistol squat left leg
16 Bobby hurley strong arm
16 Bobby hurley weak arm

Karaoke followed by Indian run down the boardwalk to pick up rip rap coupons

16 Pistons, switch coupons
Cusack with coupons to dock
16 bicep curls, switch coupons
Cusack to end of dock
16 chest presses
Cusack to top
16 big boy situps, switch coupons

Cusack the stadium steps, then Elite 8 series:
0x burpees bottom
8x dolphin crunch top. Repeat with ascending/descending reps until 8 burpees

Final “four”
Repeat piston series, then burpee Indian run back
MARY: ring of fire 10x merkins, 16x leg lifts, 10x hand raise merkins, 1x bohemian rhapsody ANNOUNCEMENTS: convergence on a Saturday coming up
COT: let God handle the problems you’re tempted to solve all by yourself, especially the ones tempting you to stay up late with your mind racing. If He can rise from the dead, He can handle whatever it is.

DATE: 2023-03-20
AO: Mondaynightruckers
Q: Stewie
PAX: Mike S, Rocketman, Chasqui, Jetstream, Scotch, Mincemeat, Blip, Raven, Tron FNGs: None
COUNT: 10
WARMUP: Merkins with ruck on
THE THANG: 5.25 mile luggin coupons through trails behind Long Park. Light PT at miles 1, 2, and 3. The elevation changes slowed down the pace so had to forego PT at mile 4 and 5. Got back too late to enjoy any brewskis. MARY: nope
ANNOUNCEMENTS: GTE, Murph, Book thang, 2.0 BD mid April.

COT: Push yourselves, brothers!

Nothing happens until somebody starts dreaming. God cannot help you reach your goals if you don’t have any goals. He cannot fulfill your dreams if you don’t have any dreams. He cannot exceed your expectations if vou don’t have any expectations.

“Now glory be to God, who by his mighty power at work within us is able to do far more than we would ever dare to ask or even dream of-infinitely beyond our highest prayers, desires, thoughts, or hopes. May he be given glory forever.”

EPHESIANS 3:20-21

DATE: 2023-03-21
AO: General
Q: Lazlo
PAX: 2 percent, Hard Knox, Toolbox, Booking, Moneyball, citrus FNGs: DR PAX Sugar and Jazzercise
COUNT: 9
Have you ever gone in the back yard and your dog is on the other side of the fence, but the gate is closed and you can’t figure out how it did that? The Q arrived to find the gate closed and DR PAX Sugar on the other side of it. Like we’ve been climbing the fence all this time because we’re a bunch of idiots and there’s an open gate we never noticed. Turns out that’s mostly accurate. But we sorted through it and Sugar (visiting from central Arkansas) and Jazzercise (local friend EH’ed to come join us – hope he comes back) joined us in our place of exile on the sidewalk just as we were getting started. And that’s no joke – we were just getting started. There was really not much of a theme for today, but we used most of what the W&L stadium has to offer.

WARMUP: SSH, imperial walkers, hillbillies, Michael Phelps, cherry pickers, Willie Mays Hayes, down dog, as we moseyed around the stadium and found our way to the field.

THE THANG: We moseyed over to the stands for a quick round of step ups, derkins, toe taps, and dip.

Then to the field where we did a bear crawl Ricky Bobby. PAX lined up head to toe pointing along the football field and held plank until they were the last one in line. They then bear crawl to the front of the line, hold plank, repeato until we made it the full length of the field.

Then to the pull up bars. Cardio rest while we did a wall sit and each pax did a set of ~10 pull ups.

Then to the stairs for a quick set of box jumps. Seemed popular.

Back to the bleachers for slanted merkins (one hand/foot on a lower bleacher, the other on a higher bleacher) pointing right, Bulgarian squats (right leg), the slanted merkins left and Bulgarian squats left leg.

Back to the field – broad jump from one sideline to the other.

Pull up bars for another round of wall sit/pullups.

Then back to the stairs for escalating burpee laps. PAX ran a lap up one side, over, down the other, and did a burpee. Add a burpee each lap up to 5 burpees.

MARY: Captain Thor, up to 5 and back.

ANNOUNCEMENTS: A ruck, a hike, and a camp are coming up.

COT: The Q shared a story he read last weekend. It was a couple who had opened a sandwich shop in downtown Phoenix. They were supposed to be retiring soon, and selling the shop was their retirement plan. But that shop is now in the middle of a homeless encampment. The story talked about their daily struggles, but also of the people who live there and the horrible existence they deal with, and without a realistic path out of it. It’s really just a tragedy from every angle, and something that doesn’t feel very real in our daily lives. So just closed with a reminder to be grateful for what we have, and to help others when you can.

DATE: 2023-03-21
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, CashOnly, Deagle, Horshack, Winston, FIFA
FNGs: Mumford
COUNT: 8
WARMUP:
SSH x 25 IC
Hairy Rockettes x 15 IC
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Arm circles – x 10 front and x 10 reverse OMC
Two laps: Karaoke and high knees on the long sides
Windmills x 10 IC SLOW
Willie Mays x 10 IC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .
3 rounds. One group does exercise with coupons while one group moseys around blacktop Curls (with coupon), high knees around blacktop
Merkins, lunge walk on long side around blacktop
Squat (with coupon), karaoke around blacktop
Dips 1st round; Bend over row 2nd and 3rd round (with coupon), skip around blacktop overhead (with coupon), plain old mosey
Bear crawl the length of blacktop; crawl-bear back the length of blacktop

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 10 IC
• Low plank x 10 IC
• Flutters x 15 IC
• Scissors x 15 IC

ANNOUNCEMENTS:
Thirsty Thursday will be the Fifth Thursday in March, so 3/30

COT:
Equinox yesterday, where day and night are approximately the same length. Reflect on balance, opposites.
1. “Fear is the path to the dark side. Fear leads to anger. Anger leads to hate. Hate leads to suffering.” — Yoda
2. “Once you start down the dark path, forever will it dominate your destiny. Consume you, it will.” – Yoda
6. “Death is a natural part of life. Rejoice for those around you who transform into the Force. Mourn them do not. Miss them do not. Attachment leads to jealously. The shadow of greed, that is.” — Yoda 10. “Truly wonderful the mind of a child is.” – Yoda
13. “Size matters not. Look at me. Judge me by my size, do you? Hmm?