Backblasts

DATE: 2021-11-27
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, ShowMe
FNGs: Butter, Sprinkles, Sherlock, IronMan (FNG)
COUNT: 8
WARMUP:
25 SSHs IC
15 Swingbillies IC
15 Mountain climbers IC
4×10 Arm Circles IC
2 laps around the blacktop, Carioca on the sides
15 windmills IC
15 out/back Frankensteins
15 cherry pickers IC

THE THANG:
Jacob’s Super Seven Shoulder Ladder

Coupons placed at the top and bottom of the hill, half the Pax starts at top and half at the bottom

Pax all complete the following exercises (with coupon) + an equal number of blockies then switch positions

1 Top: Overhead press Bottom: Forward lunge (with coupon overhead)
2 Top: Grave Diggers Bottom: Deep squat (with coupon overhead)
3 Top: Incline mirkins Bottom: Bonnie Blair (with coupon overhead)
4 Top: Decline mirkins Bottom: Side lunge (with coupon overhead)
5 Top: Traveling mirkins Bottom: Toe Raises (with coupon overhead)
6 Top: Dips Bottom: Squats (with coupon overhead)
7 Top: Curls Bottom: High knees (with coupon overhead)

Century Climb: PAX completes 100 total ascents of hill

Free throw burpees: All shoot three free throws. Pax performs one burpee for every missed shot

MARY:
15 x leg lift rosalitas IC
15 x X-factors IC
Plank-o-rama 10 count with Travoltas for the sides IC
Flutter series
10 LBC IC
10 flutters IC
10 Dying cockroaches IC
10 flutters
10 freddy mercuries IC
10 flutters

ANNOUNCEMENTS:
Next Saturday we’ll clean up FreeState Rd (Adopt a Road)
We’ll also have Yoga session by Butter

COT:

DATE: 2021-11-27
AO: Farm
Q: Infinity
PAX: Gekko (Keith Capp), Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Squats, and Mosey.

The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: Derkins on bench / Merkins with band
Lunges (left) (with coupon / with band)
Bent Over Rows (with coupon / with band)
Lunges (right) (with coupon / with band)
Shoulder Presses (with coupon / with band)
Squats (with coupon / with band)
Arm Curls (with coupon / with band)
Thrusters (with coupon / with band)
Reverse Merkins IC / Squat Band pull-aparts

Mary: LBCs, Penguin Crunches IC, Side Crunches, Flutter Kicks IC, and American Hammers IC.

CoT: “When I was 5 years old, my mother always told me that happiness was the key to life. When I went to school, they asked me what I wanted to be when I grew up. I wrote down ‘happy’. They told me I didn’t understand the assignment, and I told them they didn’t understand life.” – John Lennon
It’s not what we do for a living that determines our happiness or even job satisfaction, but how we do it. Studies say there are only three things we need for satisfying work, regardless of the field: a sense of Meaning, Autonomy, and Mastery. So, whatever it is we do in life, be more focused on how we do it, and less on what we do.

DATE: 2021-11-23
AO: Atlantis
Q: True North
PAX: Bratwurst, Infinity, Grease Monkey, Rogue, Hammerhead
FNGs: Rudy
COUNT: 7
WARMUP: Bench exercises (box jump x10, situps x10); crunchy frogs, hip thrust x10
THE THANG: mosey to stadium, OYO 15/10/5 at the landings of burpees, jump squats, crunch frogs, diamond merkin. Mosey again to a tunnel of love and more 15/10/5 of flutter kicks and hip thrusts
MARY: “duck duck turkey” – feet in the air in a circle while 1 PAX runs the perimeter x2, pushing everyone’s feet down as they pass; 45 second plank. ANNOUNCEMENTS: None
COT: As you give thanks for the material goods around you, which may involve the death of and feasting on a turkey, keep in mind thanksgiving for the death and resurrection of the King.

DATE: 2021-11-26
AO: Horizon-Ao
Q: Old Bay
PAX: Maj. Payne, Disco, Sunshine, Bone, 2 percent, Mayberry, Lucius, Coconuts, Leprechaun FNGs: Attache, DangerBoy, Sweet Petunia, Squirrel, Willis, CornerKick, PacMan COUNT: 18
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hays
Cherry Pickers

The Thang:

Off Season Gym
Coupon Curls
Coupon Rows
Kettle Bell Swings
Merkins

Two a Days Practice
Up/Downs
Side to Side
Bear Brawl
Devon Hesters

Game Day
Ultimate with a NERF Football
Same Ultimate rules
2.0s (11 under) can keep running after catch until tagged
Drops
1 Burpees
TD
20 LBCs

Mary – we were

COT – fellowship at Duck Donuts

DATE: 2021-11-26
AO: Sparta
Q: I-Beam
PAX: Rambler, Obadiah, Ashe
FNGs: None
COUNT: 4
WARMUP: A lap around the field with some SSHs, WMHs, Cherry Pickers, Michael Phelps, and Arm Circles THE THANG:
PAX completed an incremental workout to help workout the soreness from yesterday’s turkey trot and punish the waistline so we don’t look like turkeys
Dips X 10, Mosey to goal line, Merkins X 10, Bear Crawl 10 yards, Squats X 10, Walking Lunge 10 yards and repeat until midfield (3 rounds of merkins/bc/squat/lunge), 25 Big Boy Sit-Ups
Run to the opposite goal line, Burpees X 10, run back to midfield, 25 Big Boy Sit-Ups
PAX made their way back to the origin goal line by completing the same cycle with 10 more reps, so
Merkins X 20, Bear Crawl 10 yards, Squats X 20, Walking Lunge 10 yards back to goal line, Dips X 20, Curls or Overhead Press (PAX choice) X 20
Dips X 30, Mosey to goal line, Merkins X 30, Bear Crawl 10 yards, Squats X 30, Walking Lunge 10 yards and repeat until midfield (3 rounds of merkins/bc/squat/lunge), 25 LBCs
PAX ran back to goal line for Burpees X 16 as a group to complete #monthlychallenge
MARY: Michael Phelps, Rowboats, Toy Soldiers, Flutter Kicks, Squat Jumps, WWIIs to Heels to Heaven, American Hammers, Reverse Pickle Pumpers/Bridges, Side Planks ANNOUNCEMENTS: None
COT: Perseverance