Backblasts

DATE: 2022-11-28
AO: Horizon-Ao
Q: Gherkin
PAX: 3 mile, Disco, Magoo, Mr Haand, vplaxico, Old Bay, SPINAL TAP, citrus FNGs: Atache
COUNT: 10
WARMUP: SSH, IW, Arm Circles, Cherry Pickers, Michael Phelps, Cobra Kai THE THANG: 30 seconds of each of the following, followed by 30 second recovery: Hand Release Merkins
World War 1
Low Hold Merkin
Crunches
Staggered Merkins
V-ups
Dive Bomber
Bicycle Crunch
Merkin & Rotation
Bear Crawl
Diamond Merkins
Mountain Climbers
Spiderman Merkins
Plank
Burpees
Dairy Maid (squat w/ arm motion)
Wide Arm Merkins
Squat
Box Merkins
No Surrender
High Plank
Jumping Squats
Shoulder Taps
Inch Worm
Rollover Merkins (Bounty Merkins)
Flutter Kicks
Merkin
Box Cutters
Pike Merkin
Curtsy Lunge
High Plank to Elbows and Back Up
Lunge
Slow Motion Merkin (slow down & slow up)
Sprint to Goal & back
MARY:
Jack Knife (left)
Jack Knife (right)
Shoulder Stretch left
Shoulder Stretch Right
Cobra Kai
Spine Twist Left
Spine Twist Right

ANNOUNCEMENTS: Bowling in December

COT: You’ve come too far, to only go this far. Keep your head up and keep pushing forward, in your workouts, for your families, and at work. Words of wisdom from magoo, “There’s always a little more gas in the tank”

DATE: 2022-11-26
AO: Sandlot
Q: Legacy
PAX: Jag
FNGs: None
COUNT: 2
WARMUP: ssh, Imp walk, Hill B, Michael Phelps, DD
THE THANG: Mosey to W-L: lap, 3 sets of pull-ups and BURPEE TABATA; mosey back, then alternating farmers walks and core hammer, followed by, mosey, Wide Receiver Drill. MARY: Big Boys, LBC, Toy Soldiers, Nolan Ryans
ANNOUNCEMENTS: Jag is the youngest one here
COT: Lots of leadership stuff going on in Civil War—didn’t even have a definition of money

DATE: 2022-11-28
AO: Patriot
Q: Ice Tea
PAX: Einar Olsen, Obadiah, Lucius, bogey, Bone, Legacy, CableGuy, Sunshine, Booking, Shake ‘N’ Bake, Flipper, Anchor Man, Spokes, Wedding Singer FNGs: FNG “Crown Vic”
COUNT: 16
WARMUP: SSH, Learning to Fly, Derricks, Cherry Pickers, Willie Mays Hayes, Downward Dog & Cobra Kai

THE THANG: PAX lined up along the goal line with coupons and proceeded to do the following exercises:
-coupon lunge walk to 30 yd line and back, jump squats, goblet squats & coupon thrusters.

PAX then did a fellowship lap and moseyed to the front of the school where we did the following exercises:
-step-ups, Bulgarian (not Romanian) squats, repeato, followed by wall-sits while PAX box jumped up the stairs and ran back.

Moseyed to the basketball courts where we did two rounds of shuttle runs while half were holding an Al Gore.

Moseyed to the field where we finished off with Bonnie Blairs.

MARY: LBC, Donkey Kicks, Dirty Dogs & Heels to Heaven

ANNOUNCEMENTS: Bowling, Hardywood brewery shenanigans & more

COT: Don’t yell at elderly men trying to use the microwave. At least they aren’t making their wives reheat the leftovers for them. Patience.

DATE: 2022-11-28
AO: Olympus
Q: Obadiah
PAX: Ashe, CableGuy, citrus, Hoolihan, Pop Fly, Monk, Hightower FNGs: DR PAX: Spitvalve
COUNT: 9
WARMUP: GOBBLE
Goofballs, Overhead clap, Big Boys, lap, e- Motivators, mountain climbers, WMH
THE THANG: football field. 3 man teams, throw football, wherever caught yard marker is relevant number of reps:

round 1: burpees (collectively)
Round 2: SSH (individual)
Round 3: thrower, catcher, bear crawler
Round 4: thrower, catcher, crawl bearer

Backyard football 4v4 with a sub. Scoring team dictates an exercise

MARY: merkins, glees, shoulder taps.
ANNOUNCEMENTS: bowling, skiing,
COT: a lot to be thankful for.

DATE: 2022-11-28
AO: Farm
Q: Infinity
PAX: Chile, Sparky
FNGs: None
COUNT: 3
WarmUp: IT Band Stretches, IWs, WMHs, and Rockettes

The Thang: Knee strengthening/recovery exercises. All exercises in this workout in some way strengthen the knees or the muscles in the hips and ankles and support the knees. We did 3 sets of 10 reps, IC, of the following:
– Hip Hikes on curb (stand with one leg on curb, one leg dangling over edge, and use hips to lower and raise the dangling leg)
– Straight Leg Raises Foot Out (lay on back, one leg extended, point that foot out, and raise the leg with straight knee)
– Single Leg Glute Bridges (lay on back, extend one leg, and raise hips to sky while keeping extended leg straight and off the ground)
– Hip Circles (lay on side, raise one leg, make small circles with foot with leg straight)
– Squats (focusing on good form, initiating with butt backward, sitting in a chair, pushing knees slightly out as bend forward at hips with straight back) – Side Lunges (slower than normal)
– Standing Leg Extensions (stand on one leg, other leg lifted, and extend foot of lifted leg and bring back, flexing the quads) – Reverse Lunges
– Band Walks Forward/Backward 10m (put bands above knees around thighs, get in half-squat position, and walk forward 10m and then backward 10m)
– Band Walks Lateral 10m (put bands above knees around thighs, get in a half-squat position, and walk sideways 10m and then back facing the same way 10m)

Mary: WWII Sit-ups, Flutter Kicks, WWII’s, Freddie Mercuries, and Box Cutters

CoT:
D&C 81:5 – “Wherefore, be faithful; stand in the office which I have appointed unto you; succor the weak, lift up the hands which hang down, and strengthen the feeble knees.”

While we literally strengthened our feeble knees this morning, we should figuratively lift up and strengthen each other as best we can. Even if it’s just being there and relating with what we are going through, we can gain strength in this manner.