Backblasts

DATE: 2022-01-01
AO: Freestate
Q: Old Bay
PAX: Old Bay
FNGs: None
COUNT: 1
What does a HIM do when he missed the memo and post alone? Beats himself down!

100s for Betty White – 100 single count exercises

WARMUP:

Side straddle hop – 100
Itty bitty arm circles – 100
Micheal Phelps – 100
Calf Raises – 100
Willie Mays Hayes – 100

THE THANG:

10 blacktop laps

25 Merkins
25 LBCs
25 Merkins
25 LBCs
25 Merkins
25 LBCs
25 Merkins
25 LBCs

10 Blacktop laps

25 Squats
25 Mountain Climbers
25 Squats
25 Mountain Climbers
25 Squats
25 Mountain Climbers
25 Squats
25 Mountain Climbers

5 Blacktop Laps

MARY:

25 Pickle Pounders
25 Dips
25 Pickle Pounders
25 Dips

ANNOUNCEMENTS:

2hour Ruck tomorrow, 5:30am at #socialdistance. Combo coffee after with the runners.

COT:

Missed the memo but solo exercise is a good opportunity to reflect. I may have started 2022 alone, but with all my PAX bros I know I won’t finish it alone!

Here’s to a big year for us all!

DATE: 2021-12-31
AO: Patriot
Q: Maj. Payne
PAX: Flipper, Grease Monkey, Ice Tea, Infinity, Deflator, Bone, Trolley FNGs: None
COUNT: 8
WARMUP:

10 x SSH
10 x IW
10 x WMH
10 x Cherry pickers
10 x LBAC front and back
10 x Merkins IC

THE THANG:

Travel 20 yds via bear crawl between the following:
21 x Merkins
21 x BWS
21 x Bonnie Blair’s
21 x LBCsuu
21 x Flutter kicks
21 x Wide Merkins
21 x American Hammers
21 x Hand release Merkins
21 x Rear lunges

22 x Star jumpers (Happy New Year!)

Transition to 20 yd lunge walk between the following:
22 x Dry docks
22 x Front lunges
22 x Dips
22 x Burpees
22 x Coupon curls
22 x Coupon overhead press
22 x Coupon Thrusters
22 x Coupon swings
22 x Coupon squats
22 x Blockees

1 x F3 cadence lap with @deflator on cadence call.

MARY: 22 x Flutter kicks (of course!)

ANNOUNCEMENTS:

Prayers for all those struggling with COVID.

ARC coming up Feb 19! Great training for the GTE 26 in Greenville, NC. The hardest part is signing up!

COT:

We had a lot of challenges in 2021 to be certain. COVID was a huge burden as the year began, but hope emerged as the vaccine came. 2022 brings new challenges, but we have hope – and faith – that this new year will bring new opportunities! But we cannot do it alone! We know that we must rely on our brothers that stand beside us. Always be looking around for those that need help. They are everywhere and we see them all the time. Take some time to engage, because the words you say may mean more than you will ever know. Happy New Year to all of you and your families, and never stop head locking!

Aye!

DATE: 2021-12-31
AO: Horizon-Ao
Q: Pop Fly
PAX: 3 mile, Disco, sticks, Magoo, Old Bay, Obadiah, Zeus, Yard Sale, Undertow FNGs: Crosby
COUNT: 11
WARMUP: We did a lap and normal stuff. Supine Rockettes were a big hit
THE THANG: 2 decks of cards. 1 deck with cardio, the other with non cardio. Partner 1 did Cardio while Partner 2 did non-cardio. Then we switched MARY: Glees, Pickle Pounders, Flutter Kicks
ANNOUNCEMENTS: Keep brother Monk in your prayers
COT: For all we ought to have thought, and have not thought; for all we ought to have said, and did not say; and for all we ought to have done, and have not done; do those things now

DATE: 2021-12-30
AO: Olympus
Q: Obadiah
PAX: Ashe, Hightower, Yard Sale, YNAB, Lightyear, Zeus
FNGs: Spitvalve, pep talk, face plant, +1
COUNT: 11
WARMUP: SSH, WMH, hillbillies, downdog
THE THANG:
Pretty straightforward 10 station rotation
1) CB overhead press
2). Curls with dumbbells
3). Squat/arm raise with weight
4). Med ball floor to ceiling squat
5) burpees
6. Back flys with weIght
7. Jump rope
8. Resistance merkins
9. Kettlebell swings
10. Rows

11. Timer run rd 1 200 yards; rd 2: 125 yards

MARY: merkins, flutterkicks, jlos, glees?, big boys
ANNOUNCEMENTS: ARC in Feb; wreath rescue coming up.
COT: reminder to count the struggle as blessing and opportunity.

DATE: 2021-12-30
AO: Highlands
Q: Trolley
PAX: Jag, Toolbox, Old Bay
FNGs: The Hand (?) -visiting from Seattle
COUNT: 5
WARMUP:
12 reps each of:
SSH, Rockettes, Hillbillies, WMH, Carrot Pickers, Arm Circles. Also threw in Downward Dog’s and Cobra Kai (hiss).

THE THANG:
Each PAX was assigned 2 (or 3) exercises corresponding to one of the 12 Days of Christmas. When it got to their number they called it out and we did the exercises the same way the song does. I provided the significance of each day/gift in light of the legend of this song being used to teach catechism (ie: 3=trinity, 9=fruit of the spirit; 12=points of belief in the Apostles Creed). 1- Sprint to half-field and back
2 -Star Jumps
3-Hand Release Merkins
4- Bonnie Blairs
5- Burpees
6- Squats a jumping
7- Side Straddle Hops
8- Mountain Climbers
9- Monkey Humpers
10- Pickle pounders
11- Breakdancers
12- Carolina Dry Docs

MARY:
12 WW2/Big Boi Situps
12 Flutter Kicks (aka, Major Pains)

ANNOUNCEMENTS:
COT: A prayer of praise for God’s strength and guidance throughout 2021, and for God’s presence & blessing as we begin 2022.