Backblasts

DATE: 2022-12-08
AO: Freestate
Q: citrus
PAX: Horshack, Cannoli, Butter, Winston
FNGs: Brony, FIFA
COUNT: 7
WARMUP: 1x burpee, SSH, Michael Phelps, arm circles, 2x burpees, WMH, cherry pickers, 3x burpees, down dog, world’s greatest stretch, Motivators

THE THANG
PART 1: The Adjudicator! One PAX chooses an exercise. The Adjudicator decides if the exercise is easier or harder than 5 burpees. If it’s harder, you do the exercise. If it’s easier, you do 10 burpees. That PAX then becomes the Adjudicator and picks the next PAX to choose. After doing 5 burpees to baseline the pain, we went through a complete round, which included the following winning choices: * 20 tempo squats
* 3 suicides
* 30 flutter kicks
* 15 in cadence merkins
* Bear crawl
* 30 mountain climbers

The Adjudicator only rejected one choice. And YHC can’t for the life of him remember what that was. But it was definitely a questionable call. Luckily, the Adjudicator’s decisions are unreviewable, so the PAX submitted to 10 burpees instead.

PART 2: Relay races (because it’s new to you!). PAX counted off by 2s (which resulted in literally counting by 2…) to form two teams. The teams shuffled after each relay race to increase fellowship.

RELAY #1
• Teams wait in plank position
• First PAX completes 10 merkins, then crab walks to cone and back • Repeat for all PAX
• 1st place: 2 burpees / 2nd place: 4 burpees

RELAY #2
• Teams wait in Al Gore
• First PAX completes 10 monkey humpers (IC) and then bear crawls to cone and back • Repeat for all PAX
• 1st place: 2 burpees / 2nd place: 4 burpees

RELAY #3
• Teams wait in low plank position
• First PAX completes 10 Bonnie Blairs, then 30 SSH
• Repeat for all PAX 2x
• 1st place: 2 burpees / 2nd place: 4 burpees

MARY: LBC, Boxcutters, Nolan Ryans

ANNOUNCEMENTS: street cleanup and 5k on Saturday (unrelated events), Thirsty Third Thursday next week

COT: From “Growth Mindset” by Carol Dweck: “Growth mindset describes a way of viewing challenges and setbacks. People who have a growth mindset believe that even if they struggle with certain skills, their abilities aren’t set in stone. They think that with work, their skills can improve over time.” We encounter this ourselves, and, if you have them, with our kids as well. Approach the day with a growth mindset instead of a fixed one, and see what’s possible.

DATE: 2022-12-07
AO: Compound
Q: Lazlo
PAX: citrus, Peanuts, Yardbird, Simba, Poe, Zeus, NAFTA, Doodles, Obadiah, Hightower FNGs: None
COUNT: 11
Hat tip to Puget Sound for coming up with this workout. It’s special for the toughness it builds both physically and mentally. I’m still trying to get these songs out of my head and am sure it will only be a few more days.

WARMUP: SSH, Imperial Walkers, hillbillies, mountain man poopers, Michael Phelps, willie Mayes Hayes, Moroccan night clubs, downward dog

THE THANG: A three part Jacob’s Ladder, to the greatest hits from Huey Lewis and the News

1) A 4/1 ladder (4 and 1, 3 and 2, etc) doing Bonnie Blair’s and globe jump burpees as the exercises, with a 20 yard lunge walk back and forth. Music: The Power of Love (Lunge)

2) mosey to the tennis courts. 2 pax on each side of a court, one on left half, one in right half
4/1 ladder with Freddy mercuries and WWI’s. The movement was to bear crawl to the net, sideways bear to the middle, do the Freddy meecuries, crawl bear to the baseline, side bear to where you started, do the WWIs, repeato, making a… square-ish shape Music: Hip to be Square

3) mosey to the parking garage
10/1 ladder with burpees and “no cheat merkins” (hand release at bottom and a shoulder tap at the top), running ~30 yds down ramp in between

MARY: the key search (not yet in the exicon)

ANNOUNCEMENTS: bowling and grow ruck

COT: thoughts and prayers for Rambler and his family. The Q had the chance to catch up with an old friend, and encouraged the pax to think of someone they haven’t been in touch with in a while and reach out. They’ll appreciate it more than you think.

DATE: 2022-12-05
AO: Highlands
Q: Roddick
PAX: citrus, Hightower, Jag
FNGs: L’Enfant @sloth
COUNT: 6
WARMUP: Dynamic warmup
THE THANG: wind sprints with two teams 3vs 3. Volley and ground stroke practice. L’Enfant showed off his king of the court skills MARY: none
ANNOUNCEMENTS: Weds Bowling
COT:Be thankful

DATE: 2022-12-07
AO: Horizon-Ao
Q: Magoo
PAX: Mr Haand, Disco, Mr. Hand, Median, Purple Rain, vplaxico, Snake (Will Harris) FNGs: None
COUNT: 8
WARMUP: standing stretches, squat stretches, mule kicks
THE THANG: Two-exercise Tabatas with coupons:
shoulder press/caterpiller merkins
KB swing/mountain climber
floor-to-ceiling/3 pointers
coupon pull-through/toe taps
Dairy Maid/Heismans
Blockie/high knees
T-stabilizer merkins/stiff-arm pullover
MARY: More Tabata: Jack knives/Big Boy situps
ANNOUNCEMENTS: Bowling tonight
COT:
1 minute of frog pose hip opener so you can keep your shoes clean when you squat in the woods

DATE: 2022-12-07
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Flapjacks, Don Quixotes, Beet Pickers, Willie Mays Hayes, Michael Phelps bent over, Raise the Roof, and short mosey.

The Thang:
– 20 Merkins
– 20m Murder Bunnies
– 10 Feet over Coupon Raises, IC
– 20 Around the Worlds, IC
– 20 Coupon Chest Press, IC
– 15 Glute Bridges with Coupon
– 20 Coupon Curls
– 20m Rifle Carry
– 10 Squat-Lunges, IC
– 20 Stagger Merkins with Hand on Coupon
– 20 Jump Squats
– 20 Derkins off Coupon
– 20 Bonnie Blairs

Mary: Australian Snow Angels, Sweat Angels, Side Crunches, LBCs, Leg & Back Tension exercises.

CoT: Ephesians 6:11-13 reads
11 Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.
12 For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.
13 Wherefore take unto you the whole armour of God, that ye may be able to withstand in the evil day, and having done all, to stand.
Taking our Daily Red Pill (DRP) and bricklaying (setting up healthy routines/habits) constitute our “armor”

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen