Backblasts

DATE: 2022-11-22
AO: Atlantis
Q: Chuck Taylor
PAX: Zeus, Hammerhead, Infinity, Bone
FNGs: None
COUNT: 5
WARMUP: SSHops, Coperhead Squats, Merkins, Arm Circles with leg raises
THE THANG: Mosey around the Ao stopping at three locations. At each location, there are 4 stops, each with the previous exercise group repeated while adding another. Stop 1 had 40 SSHops, Stop 2 that plus 30 Alternating Shoulder Taps, Stop 3 has the previous 2 stops plus 20 jump squarts, Stop 4 had all previous plus 10 mountain climbers. At the second locaiton, the exercise mix was LBCs, Squats, Merkins, Burpees. At the thrid location, the exercise mix was plank, amercian hammers, flutterkicks, and kick outs. We then did a 100 dip roundtable, followed by a few closing Mary exercises. ANNOUNCEMENTS: Nada
COT: Watch how much you put on your plate this holdiay season and watch the pressure of work and family. look toward friends and family to get you though it (and you will get through it!)

DATE: 2022-11-05
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Cannoli, Riot, Butter, Dungeon Master (Amon), Wildcat, ShowMe, Lobstah (F3 Seattle) FNGs: Elsa, Loiter (FNG)
COUNT: 12
WARMUP:
25 ssh ic
15 imperial walkers ic
15 mountain climbers ic
5 x 2 fire hydrants single count
10 Spider-Man planks ic
1 lap around field
10 long slow alternating lunges ic
10 Abe vigodas ic
10 cherry pickers ic

THE THANG:
3 x 1/2 bear crawl 1/2 walk laps around playground track

1 min AMRAP 3 rounds of each
Coupon curl to press
Coupon squat to round the world

Jog to one side of field sprint back

1 min AMRAP 3 rounds of each
3 hand release merkins then plank walk three “steps” to the side, repeat

9 x climbs up hill with one burpee on top

MARY:
20 Alternating leg left to reverse crunch with coupon held about head IC

10 dying crab roaches ic

10 X factors ic

10 lbcs ic

20 Freddie Mercuries ic

10 arm circles ic

10 big boy sit ups ic

10 flutters ic

10 x2 rodeos ic

10 Flutters ic

ANNOUNCEMENTS:
COT:

DATE: 2022-11-03
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Butter, ShowMe
FNGs: Brony
COUNT: 6
WARMUP:
SSH, Swingbillies, Hairy rockets, mountain climber, shoulder taps, 2 laps, Frankenstein, Carolina DD, Cherry Pickers, Windmills

THE THANG:
Poker… each pulls 3 cards and Q in rotation

MARY:
Reverse crunches, X factor, little mermaid, heel touches, scissors, flutters

ANNOUNCEMENTS:
COT:

DATE: 2022-11-17
AO: Freestate
Q: Deagle
PAX: Butter, Dungeon Master (Amon), Horshack, Winston, Wildcat FNGs: Lefty (Q)
COUNT: 7
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Swing Billies x 20 IC
• Willie Mays Hays x 20 IC
• Light jog around blacktop
o High knees on short sides
• Michael Phelps x 15 IC
• Cherry Pickers x 15 IC
• Wind mills x 15 IC

THE THANG:
• Line Drills – Slightly Higher Intensity
• First Round
o Frankensteins
o Rifle Carry
o Broad Jumps
o Couponicides
• Rocky Balboa (toe tips on coupon) – full speed
• Second Round
o El Capitan
o Rifle Carry
o Broad Jumps
o Suicides
• Rocky Balboa (toe tips on coupon) – full speed

MARY:
o American Hammer x 15
o Freddie Mercury x 20
o Big Boy Sit-ups with coupons x 15
o LBCs x 20
o Flutters x 20

ANNOUNCEMENTS:
COT:

DATE: 2022-11-26
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: B Roll (The Q), Buzz, Wawa
COUNT: 6
WARMUP: stretch
THE THANG: yoga
MARY:
ANNOUNCEMENTS:
COT:
PRAYER: This prayer is done at our high school, Gonzaga(DC), after every workout in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s goes like this:

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
Not failure
Knowing this
May we never forget the price we pay
Amen
~ B Roll