Backblasts

DATE: 2022-03-10
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe
FNGs: Cannoli, Lefty
COUNT: 6
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Swingbillies x15 IC
• Shoulder Taps x15 IC
• Mountain Climbers x 15 IC
• Hairy Rockets x15 IC
• Side squats x 15 IC
• 2 laps around the blacktop, karaoke and backwards on the sides • Frankenstein x 15 each direction
• Air pushes x20 IC
• Carolina Dry Docks X15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• Dora 4-3-2-1
o 400 Dips
o 300 Squats
o 200 Upward Merkins
o 100 Baby Buprees
• 2 laps recovery run…

MARY:
• Reverse Crunches x 20 IC
• Dolly x 20 IC
• Heel Touches x20 IC
• X Factor x20 IC
• Little Mermaid x20 IC
• Dying Cockroach x 10 + Flutters x10 IC

ANNOUNCEMENTS:
Freestate is closed this upcoming Saturday. We will be at the 3-State Spring Scramble

COT:

DATE: 2022-03-10
AO: Highlands
Q: Trolley
PAX: Toolbox, Jenner, Radar, Hard Knox
FNGs: None
COUNT: 5
WARMUP: 20 SSH, 10 Rockettes, 10 Hillbillies, 10 Arm Circles (big and small) each way, 10 WMH, 10 daisy pickers, Downward Dog, Cobra Kai. Fellowship lap.

THE THANG:
Round 1:
-5 Burpee block jump overs, Murder bunny to ¼ field
-10 Squat Thrusters, Murder bunny to half field
-15 Block merkins, Murder bunny to ¾ field
-20 Curl presses, Murder bunny goal line
-25 block windshield wipers
Run lap

Round 2:
-10 Burpees block jump overs, Bear crawl to ¼ field
-15 squat jumps, Bear crawl to half field
-20 Freddy Mercury’s, Bear crawl to ¾ field
-25 WW2, Bear crawl goal line
-30 LBC’s, Sprint to other goal line

Round 3:
-10 Burpee block jump overs, Murder bunny to ¼ field
-15 Coupon Squats, Murder bunny to half field
-15 Block merkins, Coupon carry to ¾ field
-25 WW2’s w/coupon, Murder bunny goal line
-30 block windshield wipers

MARY: flutter kicks
ANNOUNCEMENTS: Upcoming ruck, Shenanigame’s at Highland next Thursday, upcoming backpacking trip.

COT:
Jesus said, “come to me all who are weary and heavy-laden and I will give you rest” (Matthew 11:28). There are a lot of people carrying heavy burdens right now for family and friends we know, and perhaps for ourselves. We are invited to not carry those alone but to give them over to Christ. The Apostle Paul said, “I can do all things through Christ who strengthens me” (Philippians 4:13). Let’s give over the things we are carrying, those concerns and big decisions, to God.
We prayed silently, then named people whom we are holding in our prayers, and lastly, we prayed by name for each other. May God strengthen us who are carrying heavy things (like coupons).

DATE: 2022-03-09
AO: Patriot
Q: Spokes
PAX: Booking, CableGuy, Ice Tea, Big Short
FNGs: None
COUNT: 5
WARMUP:
Line Up on Goal Line
* Side Straddle Hop
* Hillbillies
* Imperial Walkers
* Little Bitty Arm Circles
* Cherry pickers
* Downward Dog
* Worlds Greatest Stretch
* Cobra Kai
* Child’s Pose
THE THANG:
* Lunges for 50 yds
* 20 Merkins
* Back Lunges for 50 yds
* 20 Merkins
* Side Lunges
* 20 Merkins
* Lunges for 50 yds
* 20 Merkins
* Back Lunges for 50 yds
* 20 Merkins
* Side Lunges
Grab Coupons (Pairs of 2)
* Run 50 yds
* Rows
* Overhead Press
* Kettle Bell Swings
* Atlas Shrugs
MARY: big boys, flutter kick, dead bugs, lbcs, …
ANNOUNCEMENTS: Boneathon, Upcoming Hike in WV, Something about Xmas in December
COT: Rest, it is Important, that’s not watching TV or thumbing through your social media feed, it’s about time without distractions to let your mind release

DATE: 2022-03-09
AO: Horizon-Ao
Q: Magoo
PAX: 3 mile, Disco, Kodiak, Lazlo, Infinity
FNGs: None
COUNT: 6
WARMUP: Seal clap cherry picker, WMH, high kick, lunge twist
THE THANG: Two or more pax carry one or more weights in various uncomfortable positions; remaining pax KB swing, jump rope, traveling squat, squat pulse, caterpiller ‘merkins, and monkey humpers MARY: Airplane, T-stabilizer
ANNOUNCEMENTS: Tri-State Ruck, Saturday 6 am, Madison Community Center (No beat down! Beautiful weather “guaranteed”) 8 AOs in 8 days (see @infinity for details, you masochistic animals)
COT: Woke up to heavy rain and thought, “nobody in their right mind is going to be there.” (sad face). I was at least partly wrong because five great HIMs slogged through the field with me. No sanity check required. Stay strong guys!

DATE: 2022-03-09
AO: Compound
Q: Faceplant
PAX: Zeus, Yardbird, Roddick
FNGs: None
COUNT: 4
WARMUP: Mosie to garage, 20 SSHs, 10 MCs, 20 Arm Circles, 10 Michael Phelps, 20 air squats, 10 Willy Mays Haze, 10 cherry pickers
THE THANG: 6 stations with bear crawl from station to station: pull ups, LBCs, burpees, monkey jumpers, push ups with shoulder taps.

Completed 2cycles with jogs in between

Did some sprints followed by burpees until the full pack arrived. Hence, the winnner won free exercise/burpees MARY: rounds robin: 25 big boys, 25 flutter kicks, 15? Fire Hydrants ANNOUNCEMENTS: Olympus Thurs and Sat. Rolling Stone on Thurs!
COT:All Olympic athletes have the same goal of winning the Olympics. Though there are some genetics, the training system is what’s key here. Not the goal. Set up systems that sets you up for success. -I can’t remember the book I saw these thoughts in but I found that observation helpful.