Backblasts

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A Rhombus is always a Rhododendron but a Rhododendron is not always a Rhombus

DATE: 2021-12-28
AO: Delphi
Q: I-Beam
PAX: Pop Fly, Lightyear, Faceplant, Obadiah, Dunder, Gadget, Zeus, Ashe FNGs: None
COUNT: 9
WARMUP: Mosey around the parking lot with a mix of SSHs, Cherry Pickers, Michael Phelps, WMHs, Al Gores, and others THE THANG:
1. Jump Squat x 30sec
Merkins
2. Run-Stance Squat x 30sec
Curls
3. Jump Knee Tuck x 30 sec
Squat Press
4. Circle Run x 1 min
Burpee Hopovers
5. Squat Reach Jump x 30 sec
Crossover Merkins
6. Run-Stance Squat Switch Pick-Up x 30 sec
Close grip curls
7. Bonnie Blairs x 30 sec
Lunges
8. Twist Combo x 1 min
X-Factors
9. Leapfrog Squats x 30 sec
10. Squat Jacks x 30 sec
11. Rockstar Hop x 30 sec
12. Frankenstein

MARY: Yes
ANNOUNCEMENTS: Happy New Year
COT: Every Day is a New Opportunity

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Little hawks FTW

DATE: 2021-12-18
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: Jetstream, Lion (2.0), Thunderball (2.0), Makerbot (2.0), Cyclone (2.0), Encyclopedia (2.0), Peanut (2.0) COUNT: 9
WARMUP:

SSH, squats, stretches

THE THANG:

Fathers led the kids through fitness stations with Tabata timing, 2 reps

– Squats
– Freddie Mercurys
– Merkins
– SSH

Relay race
– kids start out relaying a weight up and down the line of cones. – fathers then carried the kids back to the start

Finally…

Sharks and minnows but the kids are the sharks and the fathers are the minnows.

MARY:

Random wiggling and stuff.

COT:

“O Lord, make me know my end and what is the measure of my days; let me know how fleeting I am! Behold, you have made my days a few handbreadths, and my lifetime is as nothing before you. Surely all mankind stands as a mere breath! Selah Psalm 39:4‭-‬5

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Cookie-canceling stations

DATE: 2021-12-29
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP:

SSH
Mountain Climbers
Don Quixote
Cherry Pickers

THE THANG:

Stations in AMRAP. Time: 4 minutes intervals, 40 seconds on and 20 seconds recovery.

Station setup 1, two rounds

1. Jump rope
2. Derkins (coupon)
3. Al Gore
4. Coupon Curls

Mosey around the field.

Station setup 2, two rounds

1. Coupon swings
2. Big boi situps
3. Coupon squats
4. Merkins

MARY:

Supermans
LBCs
Flutter kicks
Box cutters
Rosalita

ANNOUNCEMENTS:

ARC coming up in February!

COT:

Mixed in with all the mumble chatter. Big one: work hard to pass on your values, not just your rules, to your children. Have you seen Catch Me If You Can? His father failed to teach him the reason for his values.

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LAP Work

DATE: 2021-12-29
AO: Patriot
Q: Pop Fly
PAX: Maj. Payne, Bone, Wedding Singer, Spokes, Big Short, Sunshine, Mr. Hand FNGs: None
COUNT: 8
WARMUP: Fellowship Lap followed by: SSH, WMHs, Supine Rockettes, Cobra-Kais, and a few other minor stretches THE THANG: L(egs), A(bs), P(ecks) – 4 Corners
Corner 1: 10 Burpees / Lunge Walk to Corner 2
Corner 2 – L(egs): 20x Squat / Bear Crawl to Corner 3
Corner 3 – A(bs): 20x BBSs / Backwards run to Corner 4
Corner 4 – P(ecks): 20x Merkins / Broad jump to Corner 1