Backblasts

DATE: 2021-12-23
AO: Olympus
Q: Nano
PAX: Hightower, El Niño, Derecho, Yard Sale, Rambler, Ashe, Gadget, Zeus FNGs: None
COUNT: 9
WARMUP: The usual
THE THANG: Each PAX was assigned 1 (or 2) exercises corresponding to one the 12 Days of Christmas. When it got to their number we they called it out and we did the exercises the same way the song does.

The exercises:
1-A 100 yd dash to the 50 and back
2-Turkish Get-ups
3-Hand Release Murkins
4- Bonnie Blairs
5- Burpees
6- Squats a jumping
7- Lungers Lunging
8- Mountaineers Climbers
9- Monkey Humpers
10- Pickle pounders
11- Break dancers
12- Man makers with a leap

MARY: A very quick set of LBCs, big boi, and flutter kicks
ANNOUNCEMENTS: Merry Christmas and happy new year/holiday!
COT: Tis the season of giving. But giving doesn’t work with out someone being a receiver. Accept gifts with grace and do feel obligated to reciprocate, instead, reflect on the fact that someone cares enough to gift you something and let that help strengthen your bond.

DATE: 2021-12-24
AO: Sparta
Q: Zeus
PAX: Hightower, Yard Sale, Nano, Rambler, Obadiah, I-Beam
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm circles, Downward Dog, Mt Climbers, Cobra Kai
THE THANG: 3 Station 3 minute circuit w/ 50 yard run between completed circuits. 6 exercises. 1 exercise performed every 30 seconds. Completed 4 rounds. Station 1- Jump rope, plank, Glees, In & Outs, Squat jumps, Merkins
Station 2 w/ Coupon, 25 pound dumbbell or 10 pound dumbbell: Curls on one leg, American Hammers, Overhead Presses, Lunge in place, Rows, Coupon Swings
Station 3: Burpees, Ab In & Outs, Bonnie Blair’s, Wide Merkins, SSH, Overhead hand claps MARY: Several ab exercises
ANNOUNCEMENTS: Merry Christmas!
COT: As we enter the season of giving and new year let us stay mindful to never take for granted the most important gift ever, love.

DATE: 2021-12-24
AO: Patriot
Q: Maj. Payne
PAX: Obadiah, Lazlo, My Space, Shake and Bake, citrus, Spokes, Jag, Flipper, Ice Tea, Lucius, Popeyes FNGs: Monet
COUNT: 13
WARMUP: Side Straddle Hop, Imperial Walker, Down Dog, Cobra Kai
THE THANG: PAX split into two teams to work through 24 reps of 24 exercises, with a bonus Burpee 25-rep Star round to conclude the workout. Exercises we artfully presented as xmas tree ornaments – teams sent a runner to pick each exercise and bring back to the group for execution. We did the burpee round as one combined group with each PAX leading two reps as we worked around the circle. Finished with a few minutes of Ultimate Football for more burpees and LBC’s. MARY: Covered via Ultimate
ANNOUNCEMENTS: Merry Christmas!
COT: Enjoy! Remember that one of the best things about the Holiday season is gathering with friends and family. Thank God for all your blessings and that you’re standing amongst brothers and (potentially) their families. Enjoy the day and give thanks to those who could gather in the gloom. And pray for all those that could not gather that they will return soon! Aye!

DATE: 2021-12-23
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, CashOnly, Butter
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, Mountain Climbers, Moroccan Nightclub, Randys, Michael Phelps, 2 laps around the blacktop, karaoke on the sides, Frankenstein, Cherry Picker, Windmills

THE THANG:
Christmas Eve 2021 – one exercise for each letter x 21
• C – Carolina Dry Ducks X21 IC
• H – Hairy Rockets X21 IC
• R – Rocky Balboa, aka Riverdance X21 IC
• I – Imperial Squat Walker X21 IC
• S – Snowflake Plank X21 IC
• T – Travoltas X21 IC
• M – Marionettes X21 SC
• A – Air Squared X21 IC
• S – Suicide
• E – El Capitan 21 out/back
• V – V-Ups X21 IC
• E – E2K X21 IC

MARY:
• Reverse Crunches x 21 IC
• Scissors x 21 IC
• Little Mermaid x 21 each side IC
• Leg Lift Rosalitas x21 IC + 10 Flutters

ANNOUNCEMENTS:
FreeState is closed this Saturday, 12/25

COT:

DATE: 2021-12-23
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp: SSHs, Imperial Walkers, Willy Mays Hayes, Beet Pickers, Michael Phelps, and mosey.

The Thang: Twelve Days Of Christmas!
Do the following exercises starting with just 1 for the first round, and then 2 and 1, then 3, 2, and1, etc for each following round until we get to 12. After each round, sprint 25m out and backward run back. 1 Squat-Reverse Lunge each leg (A partridge in a pear tree) 2 Carolina Dry Docks (Two turtle doves)
3 Break Dancers (Three french hens)
4 Burpees (Four calling birds)
5 Al Gore for 30 seconds (Five gold rings)
6 Copperhead Squats (Six geese a-laying)
7 Supermans (Seven swans a-swimming)
8 Bonnie Blairs (Eight maids a-milking)
9 Rockettes (Nine ladies dancing)
10 Jump Squats (Ten lords a-leaping)
11 Typewriter Merkins (Eleven pipers piping)
12 Toy Soldiers (Twelve drummers drumming)

Observations: YHC started the workout alone, but was joined by Running Man at the seventh round. It was great to have someone to share the Holiday with!

CoT:
Shared some thoughts from The Practicing Stoic, a book by Roman philosophers:
“Wealth consists not in having great possessions, but in having few wants.” -Epictetus
“True freedom is obtained not by satisfying desires but by removing them.” -Seneca
So, instead of getting material possessions or seeking worldly pleasures, focus more on that which will bring real meaning in the long run this Holiday Season.