Backblasts

DATE: 2021-12-22
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
1.5 laps around the field
15x Michael Phelps
15x Cherry Pickers
15x Jumping Jacks
10x Nolan Ryan’s – both sides
15x Mountain climbers

THE THANG:
1st corner:
25x Sit-ups
10x merkins “Carolina”
10x burpees

Sprint

2nd corner:
15 bicycle kicks
15 merkins/shoulder taps
10x burpees

Sides:
Bear crawl- OYO
Lunges- OYO

3rd corner
15 Flutter kicks
15 Angle Grinder knee,plank,down merkins-switch
10x burpees

Sprint

4th corner
15x American Hammer- sit ups side-side
Open suggestion
Open suggestion

Sides:
Bear crawl- OYO
Lunges- OYO

Run around M.S campus

MARY: random stretching

ANNOUNCEMENTS: Upcoming: – 2nd Kids work out January TBD – Ruck training TBD – 12/24 Evening Christmas caroling at the promenade.

COT/Words of wisdom: “Mental Health” Clear your mind. Make yourself available and be a motivator to all in need of an extra push!

DATE: 2021-12-20
AO: Patriot
Q: 2 percent
PAX: Wedding Singer, Bambino, Big Short, Lucius, swish, CableGuy, Rambler, Booking, Flipper, My Space, Lazlo, Ice Tea, Roadkill, Maguire, citrus FNGs: None
COUNT: 16
WARMUP: SSH, Hill Billy’s, Arm Circles, Michael Phelps, Willy Mays Hays, Cherry Pickers, Downward Dog, 1/2 fellowship lap
THE THANG: PAX gathered around the circle at the 50 yard line to learn the true meaning of Festivus: a non denominational holiday filled with one sided ridicule and mindless physical tests of strength. Also, there was an aluminum pole.

The tradition of Festivus began with the Airing of Grievances:
The QIC had a lot of problems with a select few PAX, and now they were going to hear about it! The PAX assumed the forward leaning rest position while QIC barked the ways in which they had disappointed him over the past year. After each name was read, and an appropriate insult hurled, a merkin was performed.

As Festivus rolled on, we came to the Feats of Strength:
PAX lined up in pairs on the 50 yard line. Each team took turns carrying the festivus pole to the goal line while the other team member did a high knee, jubilant skip alongside of him. Switching positions at the goal line. The remaining PAX performed a number of exercises while waiting their turns: Star Jumps, LBC’s, Heisman Shuffle, “Where am I’s”, Fast Feet/Get Downs, Bonnie Blair’s, Break Dancers, Jump Squats
The PAX then traveled to the pull up bars. Each PAX performed 10 pull ups while the remaining group observed, fondly, and performed the following exercises while awaiting their turn: Toe Taps, Peter Parkers, Dips, Freddie Mercury’s
Short mosey to the bike racks, aka Bear Crawl arches where we…well….Bear crawled under the bike racks. Then some Australian push ups. Mosey to the other side of the school to another set of bike racks. Paired up again for some Bike rack dips while alternating PAX performed shoulder taps. MARY: Flutter kicks, Nolan Ryans
ANNOUNCEMENTS:
COT:

DATE: 2021-12-21
AO: Freestate
Q: Horshack
PAX: Deagle, Winston, Butter, CashOnly
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Compass plank (0 – 90 – 180 – 270 – left or right)
• Windmills x 15 IC
• 2 laps high knees and ass kickers on the sides
• Four Olympians Warm Up – Since today is the winter solstice – the midpoint between summer and spring we have 2 swimmers and 2 skaters o Matt Biondi’s – aka Twistees x 10 each way IC
o Bonnie Blairs x 10 IC
o Michael Phelps x 15 IC
o Apollo Ohno’s x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
Grab a Coupon – We Elves Gotta Move Those Packages Through the Gloom Pair Up – 7 exercises; 2 Rounds Each x 60 Seconds)
• Paired Alternating Elf of a Shelf (Facing Each other, partner without coupon stretch touching toes) • Paired Coupon Sit Ups (Face to face Transfer Coupon at top)
• Paired Alternating Kettlebell Swings (Facing Each Other, partner without coupon stretch touching toes) • Paired Alternating Overhead & Through the Legs (Back to Back) • Paired Sitting Twist Transfers on our Six (Side by Side)
• Paired Standing Twist Transfers (Back to Back)
• Paired Alternating Grave Diggers – Over Each Shoulder Transfers (Back to Back, partner without coupon stretch touching toes)

MARY:
• G – Good Morning Abbies x 10 IC (Seated Extensions – Lean Back While Extending Feet) • L – 20 x LBCs IC
• O – 10 x Oblique Crunches Right Side IC
• O – 10 x Oblique Crunches Left Side IC
• M – 10 x Moon Gods IC (Each Direction on Each Side (Start in low plank on one side and edge of lower foot on the ground. Bring top foot into the air as high as comfortable and move in circular pattern.)

ANNOUNCEMENTS:
– Deagle got holiday plans squared away with the Pax

COT: Winter Solstice – the Longest Gloom of the Year
Contrary to popular belief, it is not true that it is darkest before the dawn. Scientifically, it is darkest at midnight, which is the midpoint between sundown to sunrise when the sun is at the exact opposite side of the earth.
The words “it is darkest before the dawn” can serve as encouragement to those going through “dark” times. When all hope is lost, and you feel like your calamity will never lift, it is encouraging to believe that good times are right around the corner. The meaning of this quote, that even during the worst of times you can have hope, can be very powerful to help us take another step and live another day with hope of a better tomorrow.
Likewise, today, being the first day of winter represents the point at which Earth’s tilt makes the northern hemisphere darkest the longest. So it’s good to know that every day of winter tilts the axis toward the sun and gives us more and more of the sun’s warmth. Counter-intuitively, early winter is the time that earth is closest to the sun. Even so, the winter season can often makes people depressed:
• Feelings of sadness, irritation, hopelessness or anxiousness when the seasons change. • Lack of energy and loss of interest in pleasurable activities • Cravings for carbohydrates and overeating.
• Difficulty with sleep, by either sleeping too much or experiencing insomnia.
The Cleveland Clinic recommends three ways of avoiding seasonal depression during the darkest days of the year:
1. Enjoy the sunrise – go outside in the brisk air and take several minutes to watch how our dark environment slowly gets bathed each day in natural sunlight
2. Vigorous exercise in colder weather combats seasonal depression and competes with our brain and body’s natural tendency to be sluggish. Exercise also helps our brain chemistry long after we exercise and throughout the day.
3. Stay social and avoid the natural urge to hunker down and stay home. Connecting with friends lifts our spirits and gets us out of our own heads. Same goes for creating social obligations and regularly doing something for those around us. There is a lot of science behind making winter months a season of giving.

DATE: 2021-12-18
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Riot, CashOnly, ShowMe, Butter, Jag
FNGs: Chief, Ironman, Sherlock, Elsa
COUNT: 12
WARMUP:
25 SSH ic
15 imperial walkers ic
15 should taps ic
15 mountain climbers ic
Arm circles x4 ic
15 Carolina dry docks ic
2 laps around blacktop
10 windmills ic
10 cherry pickers ic

THE THANG:
Kristoff

Pax starts at one end of the blacktop and does 10 skater hops on coupon Pax runs to other end of the blacktop and does 10 mirkins
Pax repeats decreasing number by 1 each time

Sven

Pax starts on one short end of blacktop and does 20 coupon curls
Pax bear crawls to other side and holds peoples chair for a count of 60 after last pax, count starts after last pax gets in the chair Pax bear crawls back to other side
Pax repeats 3 times

Elsa’s black diamond

Pax starts at one corner of the black top and completes one blockee Pax runs with coupon to next corner and does two blockees
Pax repeats from corner to corner until 8 blockees

MARY:
Mary “flutterville”

10 long flutters IC
10 leg lift rosalitas ic
10 short flutters ic
10 dying cockroach ic
10 long count flutters IC
10 Freddie mercuries ic
10 short flutters ic
10 count plankorama
30 short flutters

ANNOUNCEMENTS:
COT:
Inspiration by Jag – Head up, not head down

DATE: 2021-12-20
AO: Horizon-Ao
Q: Old Bay
PAX: Maj. Payne, Disco, Obadiah, Old Bay, Kodiak
FNGs: Attache, Kombucha
COUNT: 7
WARM UP:

Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship lap

Buddy Up!

1s – Jumping Spider (20) – 2s – WW1 Sit Ups (25) – Switch

1s – Farmers Carry to the 50 – 2s Burpees – Switch

1s – Double Coupon Shoulder Shrugs – 2s LBCs – switch

All – Clean & Press

Fellowship Lap

1s – Rifle Carry to the 50, 2s Coupon Curls – switch

1s – Coupon Run to 50, 2s Coupon Rows – switch

All – Coupon Grave Diggers

All – Atlas Shrugs

All – Sumo Coupon Squat

Coupon Plank Walk Around the World (2x)
Chest Press
Overhead Press
Weighted Big Boy Sit Ups
Elevated Merkins

Mary:

Around the Circle Exercises

Announcements – none

COT – take it easy, enjoy the holiday, enjoy your family – I always feel I could be a better father/husband and strive to be