Backblasts

DATE: 2021-12-13
AO: Patriot
Q: Roadkill
PAX: Bone, CableGuy, Coconuts, Ice Tea, Lazlo, Lucius, Maj. Payne, My Space, Wedding Singer, Shake and Bake, 2 percent FNGs: @Bambino
COUNT: 13
WARMUP: Buttkickers, balance taps, bridges, bear planks, bending stretch
THE THANG: B-grade hill repeats with ascending count burpees on top, burpees and squats at the bottom for the six. Return to Patriot for 50 yard bear crawl out and broad jump with optional barrel roll to return. Broad arm merkins, Bonnie Blair’s, bridge march, big boy sit ups, bomber merkins in between. MARY: B’s with the legs alternating capital and small case
ANNOUNCEMENTS: Bowling Thursday – sign up in advance to secure the lanes
COT: Dietrich Bonhoeffer quote, “God cannot endure that unfestive, mirthless attitude of ours in which we eat our bread in sorrow, with pretentious, busy haste, or even with shame. Through our daily meals he is calling us to rejoice, to keep holiday in the midst of our working day.”

DATE: 2021-12-11
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, CashOnly, Butter, Forest
FNGs: Sherlock, IronMan
COUNT: 9
WARMUP:
25 ssh ic
15 swingbillies ic
15 windmills ic
10 el capitan out and back
15 cherry pickers ic
Round the world mirkins
Downward dog 10 count ic

THE THANG:
Pax runs 5k with one person dropping back and doing 5 burpees before sprinting to catch up to pax

MARY:
10 count plank jacks
10 count mountain climbers
10 count plank jacks
10 count mountain climbers
10 shoulder taps ic
10 xfactors ic
10 boxlaws ic
15 lbcs ic
10 long kick flutters ic
10 short kick flutters ic
10 long kick flutters ic

ANNOUNCEMENTS:
F3 Holiday Happy Hour – next Thursday, 7-9pm, Bowl America, Falls Church

COT:
Forest led the pax with a thank you prayer

DATE: 2021-12-11
AO: Basilica
Q: Rambler
PAX: Jag, Natty B’oh, JoelDoolin, Bones
FNGs: Brick, Kiwi, Shank
COUNT: 8
WARMUP: SSH, WMH, Three Point Toe Touch, Cherry Picker, Arm Circles
THE THANG: Fire line from basilica to schoolyard – included 2 breaks with 3 point squats and calf raises. Once at schoolyard, HIMs randomly selected playing cards and determined both the exercise options (squat/jump, burpee, Carolina dry dock, coupon overhead press, coupon BBS) and repetitions. 30 yard alternating bear crawl and crawl bear for about 25 yards with returns including a quick forward or backward jog. Hold with Al Gore while awaiting return of the 6 to begin next cars selection. After COT fellowship jog back to basilica for intentions. MARY: LBC. Scissor Kick. BBS.
ANNOUNCEMENTS: F2 Bowling (Thu), F3 Wreath Laying (Sat). #basilica and #olympus closed Xmas am.
COT: Holidays can be difficult for some; keep them in your mind; reach out and be kind.

DATE: 2021-12-11
AO: Olympus
Q: Obadiah
PAX: Hightower, Popeyes, Rambler, Yard Sale, Zeus, Maj. Payne, Roddick FNGs: Deck, Juneau
COUNT: 10
WARMUP: SSH, rockettes, Moroccan night clubs, cherry pickers, WMH, downdog
THE THANG: Ideal for a Pax count of 16 or 12, but those who showed up messed up and only posted 10, so we were off to a rough start.

4 PAX per team vs 4 Horsemen. Horsemen are the events:

1). 1 mile run
2). 100 burpees
3). Meatloaf massacre regimen (10 blockees, 20 overhead press, 30 KB, 40 coupon squats, 50 Merkins on the block 4). Football field length – bear crawl; width – lunge walk.

Can’t go to next event until there is an opening – PAX completes a different event. No repeats. Works out to a brutal 32 min ordeal.

MARY: Freddy mercuries, penguin taps, flutter kicks, some oblique workout from Hightower, partner heel resistance pushes ANNOUNCEMENTS: let’s go bowling
COT: “When they saw the star, they rejoiced exceedingly with great joy.” Following is hard, the journey is long, the battles are real. Follow someone or something that brings you exceeding joy in the midst of hard things and tough circumstances. ‭‭Matthew‬ ‭2:10-11‬ ‭ESV

DATE: 2021-12-11
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
10 Arm circles
10 reverse arm circles
15 SSH
10 Michael Phelps
10 Don Quixotes
10 Radish Pickers
20 count Baby Cobras
10 Doggy paddle
THE THANG:
– Bear crawl to first cone
Cone 1 – 15 Merkins
– Lunge walk to next cone
Cone 2 – 16 coupon swings
– murder bunnies to next cone
Cone 3 – 17 coupon curls
– murder bunnies to next cone
Cone 4 – 18 goblet squats
– moroccan night club to next cone
Cone 5 – 19 mountain climbers
– moroccan night club to next cone (other direction)
Cone 6 – 20 big boy sit ups
Walking lunges to opposite white line
Then reverse order back to original line
Walking lunges to cone 6
20 big boy sit ups
Moroccan night club to cone 5
19 mountain climbers
Moroccan night club to cone 4
18 goblet squats
murder bunnies to cone 3
17 coupon curls
murder bunnies to cone 2
16 coupon swings
lunge walk to cone 1
15 merkins
bear walk back to white line
MARY:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
15 Rosalitas
COT:
Motivation – How do you get motivated when you don’t feel like it

Twyla Tharp is widely regarded as one of the greatest dancers and choreographers of the modern era. In her best-selling book, The Creative Habit, Tharp discusses the role rituals, or pre-game routines, have played in her success:

“I begin each day of my life with a ritual; I wake up at 5:30 A.M., put on my workout clothes, my leg warmers, my sweatshirts, and my hat. I walk outside my Manhattan home, hail a taxi, and tell the driver to take me to the Pumping Iron gym at 91st street and First Avenue, where I workout for two hours. The ritual is not the stretching and weight training I put my body through each morning at the gym; the ritual is the cab. The moment I tell the driver where to go I have completed the ritual.

It’s a simple act, but doing it the same way each morning habitualizes it — makes it repeatable, easy to do. It reduces the chance that I would skip it or do it differently. It is one more item in my arsenal of routines, and one less thing to think about.”

The power of a ritual is that it provides a mindless way to initiate your behavior. It makes starting your habits easier and that means following through on a consistent basis is easier.

The key to any good ritual is that it removes the need to make a decision: What should I do first? When should I do this? How should I do this? Most people never get moving because they can’t decide how to get started. You want starting a behavior to be easy and automatic so you have the strength to finish it when it becomes difficult and challenging.
(From Motivation: The Scientific Guide on How to Get and Stay Motivated by James Clear)

For me, to help me get to our workouts, even on days I don’t feel like it, setting out my clothes, keys, wallet, etc. the night before is the ritual that helps me to be motivated to get out of bed to come work out. Establishing these rituals, these patterns of behavior that become habits is what helps us to achieve what we want to obtain.