Backblasts

DATE: 2021-12-15
AO: Aerie
Q: Renaissance
PAX: Chasqui, Rocketman
FNGs: None
COUNT: 3
WARMUP: Side Straddle hops, cheery pickers, Michael Phelps
THE THANG: Ricky Burpees, YO-YOs with Dice of Doom.
MARY: Roller Stretches
ANNOUNCEMENTS:
COT:

DATE: 2021-12-14
AO: Delphi
Q: Hightower
PAX: Ashe, Bluegrass, Dunder, Glee, Hightower, Hoolihan, K-Pop, Nano, Obadiah, YNAB, Juneau FNGs: None
COUNT: 11
WARMUP:
Warm up laps around field & stretches

THE THANG:
Partner up, Partner 1 does exercise then chases after Partner 2, while Partner 2 runs backwards full length of field. The Flip Flop to return. Round 1: 3 burpees
Round 2: 10 Merkins
Round 3: 15 squats
Round 4: 10 star jumps
Round 5: 3 Get-ups
After each round rotate partners.
Followed by general stretching before Mary

MARY:
First round of Mary, until I got spooked by crying foxes. Then we mosseyed to other side of field. To complete second round of Mary.

ANNOUNCEMENTS:
Prayers for families destroyed in Kentucky tornadoes.
2F Bowling Thurs in Falls Church
3F Wreathes across America Saturday

COT:
This is the time to Give. Find it in your heart to give to others. Christmas less than 2 weeks away. Much appreciation for all those that support Give to Give campaign.

DATE: 2021-12-14
AO: Freestate
Q: Old Bay
PAX: Old Bay, Deagle, Horshack, Butter, Winston
FNGs: Lefty
COUNT: 6
NOT A PROFESSIONAL – MODIFY AS NECESSARY
3 Keys to Mastering Slow Strength Training
Tension: How long they kept force applied against the muscle. Speed: The cadence at which they raised and lowered the weight.
Failure: Final reps should be a battle. Failure is growth – Muscles shake, don’t break WARM UP: –

Michael Phelps
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickers

squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion – each exercise phase will have a cadence

Example – Merkin – Down 1,2,3 – stay in the down position 4,5,6, up slow 7,8,9

The Thang:

Plank Walkouts
Coupon Lunge (no coupon option body weight lunge)
Coupon Two Handed Row (no coupon option – JLo BirdDog)
Derkin
Coupon Squat
Coupon Military Press (No coupon option – dry dock)
Coupon Curl

Jog to laps to wall

London Bridge
Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) Peoples Chair – add seal claps, kung fu
Wall Dirkins
Bodyweight Squats
Dips
London Bridge (again)

Bear Brawls

Mary:
Circle of Mary

Count-o-name-o-rama

COT
Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity

We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth

Failing in life is how you learn and grown, without any setbacks, there can be no come back

DATE: 2021-12-14
AO: General
Q: Booking
PAX: 2 percent, Lazlo, Speedo, Toolbox, Traveler, Fairweather FNGs: Fist bump, Babble
COUNT: 9
WARMUP: SSH, Windmills, Hillbillies, Arm Circles, Michael Phelps, Cherry Pickers, Willy Mays Hayes
THE THANG: PAX lined up on goal line and executed 10 merkins / 1 burpee then ran to opposite goal line and back to 10 yard line where PAX executed 9 merkins/ 2 burpees. Merkins were reduced by 1 and burpees increased by 1 at each 10 yard line increment until the PAX reached the opposite goal line. PAX did 15 dirty dogs and mule kicks on each leg. PAX then worked their way back to other goal line doing the same routine starting with 10 SSH/1 body weight squat. Once at the opposite goal line PAX did a bear crawl to 10 yard line with 10 WW1 sit ups/ 20 yard line 10 Freddy mercuries/ 30 yard line 10 heels to heaven – we worked our way back to the goal line with lunges and a variety of exercises at each 10 yard increment MARY: LBC, Flutter Kicks, Penguin toe taps
ANNOUNCEMENTS: Bowling Thursday
COT:Take time to disconnect from work and email during holidays and spent time with family and Friends

DATE: 2021-12-13
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, 3 mile, Kodiak, Booking, Brown Bag, Poe, Undertow FNGs: attaché Kombucha
COUNT: 12
WARMUP: Around the circle with WMH, Cherry Picker, 100 Side Straddle Hops
THE THANG: DORA Frankenstein, LungeTwist, MuleKick, Squat-pulse-pulse-turn, Inchworms, FrogHop, DuckWalk, BearCrawl, and assorted anchor exercises. MARY: Around the Circle Up-Down Planks, V-ups. Assorted stretches. ANNOUNCEMENTS: Bowling This Tursday!
COT: Small steps (even silly small steps) can help overcome procrastination.