Backblasts

DATE: 2023-01-07
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
WARMUP: SSH, beet pickers, MP, surrenders, neck rolls, short Mozy THE THANG:
20 each

Mercans
Kneel shoulder press
Good mornings
Plank IC

Wide grip Mercans
Kneel arm circles
Good mornings
LBC

Rocking chair Mercans
Jump squats
Side lunges – low impact
Beach scissors

Diamond Mercans
Side squats
Broad jumps
Rosalitas

Mercans
Sumo squats
Grady corns
Planks

MARY: HIMS choice- flutter kicks, penguin March, slow LBC, stretches ANNOUNCEMENTS:
COT:
“Live simply so others may simply live. “
St Elizabeth Ann Seton

If you have a lot or maybe too much, be conscious of cutting back and pay it forward to those who might not have enough.

DATE: 2023-01-03
AO: Delphi
Q: I-Beam
PAX: Nano, Juneau, Ashe, K-Pop, Hoolihan, Dunder, Peanuts, Rocket, Hightower, Bluegrass, YNAB FNGs: None
COUNT: 12
WARMUP: SSHs, Arm Circles, Cherry Pickers, WMHs, Michael Phelps THE THANG:
PAX completed pairs of descending, then ascending reps for an inverted pyramid workout Round 1: Merkins/Big Boy Situps for 20/15/10/5/5/10/15/20 reps

Round 2: Squats/flutter kicks (In Cadence) 20/15/10/5/5/10/15/20 reps

Round 3: Bent Rows 20/15/10/5/5/10/20 reps & Mountain Climbers (in candence) 10/8/6/4/4/6/8/10

PAX moseyed to the wall for wall sits, passing the block down the line, and bear crawling to the end to await the passing block.

MARY: 25 count, in cadence, LBCs
ANNOUNCEMENTS: Sign up and prepare for Growruck ’23 in March COT: We aren’t promised tomorrow so make the most of your time today.

DATE: 2023-01-07
AO: Olympus
Q: CableGuy
PAX: citrus, Juneau, Hightower, YNAB, Rollingstone, Monk, Zeus, Pop Fly, Yard Sale, Ashe, Booking, Lazlo, Popeyes, Nano FNGs: Kittles, Semi
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
Thang 1:
Form two teams. Work through the following as a team – first Pax to finish means the group can move to the next exercise. Wrinkle: we ran an emom timer with three burpees on the minute. Over 30 minutes we did 90 burpees: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)

Thang 2:
Mosey down to the turnaround circle for 10 Shoulder Taps + 10 Mountain Climbers, in cadence, x 5 rounds

Thang 3:
Ultimate with integrated burpees and Mary exercises
MARY: Covered during Ultimate
ANNOUNCEMENTS: Go Ruck cometh
COT: Credit to Obadiah: We talk about new years resolutions, right? Some like them some don’t. Something I’ve been thinking about a lot is stop banging my head against the same old walls that don’t help me. This can be physical – like for me thinking I can keep running my way out of running injuries that never get better – and can also be mental and emotional, a dysfunctional fixation. I’m paraphrasing Obadiah here from a great COT he gave this week. If it doesn’t get you closer to the ones around you whom you love and value, and if you’re a man of faith getting you closer to your god, ask yourself do you have room for it or are you repeating the same actions and irrationally expecting different results?

DATE: 2023-01-07
AO: Freestate
Q: Magoo
PAX: Deagle, FIFA, Rough Rider, Horshack, ShowMe, CashOnly, Cannoli, Kodiak, Butter, Winston FNGs: Birdman, Baywatch, Doubtfire
COUNT: 13
WARMUP: Abe Vigoda, lunge twist, SSH, narrow squats, Donkey Kick THE THANG: 8 x 8 rounds of tabata with:
Shoulder Press / Caterpillar Merkin
KB swing / Mountain climber
Floor to Ceiling / Jump shot squats
Blockie / Stiff-arm Pull-over
Dairy Maid / Heismans
Merkin Mania
Break Dancers / Sumo Stamps

MARY: Ring-of-fire leg pushdowns
ANNOUNCEMENTS: Yes. Lots.
COT: Life is fragile. Hold you children close.

DATE: 2023-01-06
AO: Farm
Q: Faceplant
PAX: Infinity, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, Air Squats, Arm circles, Michael Phelps, Down Dog, Run around Fields
THE THANG: Dora style work-out with partner. One partner runs and the other works on the assigned exercise and they swap until the number of reps is complete. Phase 1: Run from side of field to far soccer goalie box line and back. Do 100 merkins total
Phase 2: Karaoke from side of field to far soccer goalie box line and back. Do 200 Big Boy Sit-ups
Phase 3: Skip with high jump from side of field to near soccer goalie box line and back. Do 300 Crunches

Bear crawl to 50 yard line and crawl bear back. Pack holds plank until complete MARY: Round robin style with the pack choosing exercises.
Penguin crunches, American hammers, Flutter kicks, Nolan Ryans 2-minute stretch
ANNOUNCEMENTS: Work-out Saturday at 7am