Backblasts

DATE: 2021-11-17
AO: Patriot
Q: Fish Fry
PAX: CableGuy, Ice Tea, Shake and Bake, Big Short, 2 percent, Flipper, Wedding Singer, Speedo, Roadkill, Spokes FNGs: None
COUNT: 11
WARMUP: Imperial Walkers, Moroccan Night Clubs, Michael Phelps, SSH, Supine Rockettes, Hip Bridges, Fellowship Lap, Rock Hoppers THE THANG:
Pax were lined up every three yards between the hashes for a series of exercises where we moved from starting position to the 50, jogged back to the goal line, and then completed exercises until we returned to our original position. The exercises were the following: Shifting Bonnie Blairs
Travelling Merkins
Dolphins
Murder Bunnies
Broad Jumps
Flying Squirrels (Squirrels from IPC using a side lunge to move instead of a squat) Stationary Bent over Rows
Dips
Moving Man Makers

MARY: LBCs
ANNOUNCEMENTS: Chad 1000 at Olympus at 8p this Saturday. F2 at Dogwood Tavern tonight.
COT: From Jordan Peterson’s 12 Rules for Life: Compare Yourself To Who You Were Yesterday, Not To Who Someone Else Is Today.

DATE: 2021-11-17
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Roddick, Ashe, Rambler, Madoff, Faceplant FNGs: Attica
COUNT: 9
WARMUP: Fellowship laps with butt kickers, high knees, karaokes, arm circles, merkins, SSH, Star hops, etc THE THANG:
1 Min Merkins – Run the field – 1 Min Merkins – Run back
1 Min Rotating Squat jumps – Run the field – Rotating Squat jumps – Run Back 1 Min Lunges – Run the field – 1 Min Lunges – Run back
1 Min Burpees – Run the field – 1 Min Burpees – Run back
1 Min Mountain jumps – Run the field – 1 Min Mountain jumps – Run back 1 Min Apollo Ohno’s (skaters) – Run the field – 1 Min Apollo Ohno’s – Run back **Sprint the field sprinkled in between

MARY: Row boats, American hammers, LBC’s, flutter kicks
ANNOUNCEMENTS: Chad on Sat, Turkey Trot, Dogwood
COT: Everything has a cost. The stuff that is worth it, is worth the arm and a leg price.

DATE: 2021-11-17
AO: Aerie
Q: Infinity
PAX: Rocketman, Chasqui
FNGs: None
COUNT: 3
WarmUp: Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
2.6 rounds of:
100m Sprint
10 Burpees
25m Bear Crawl
20 Merkins
25m Lunge Walk
30 Air Squats
25m Standing Long Jumps
40 Reverse Merkins
25m Crab Walks

Mary: Sweat Angels, Penguin Crunches, V-Ups, Side crunches, Nolan Ryans, Freddie Mercuries, and American Hammers.

CoT: “If you want to win, you must be good enough to beat the ref!”
Who is the “ref” in your life? What person or situation beyond your control is standing between you and success? No matter what we’re trying to accomplish, there’s always a barrier of some kind to overcome, and it’s often something over which we have no control.
Instead of focusing on the barriers, let’s work to become so good that we’ll succeed no matter how many bad calls the ref may throw at us. If you want to win, don’t complain about things beyond your control. Just be good enough to beat the ref.

DATE: 2021-11-16
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Rogue, True North, Bratwurst
FNGs: +1 visitor
COUNT: 7
WARMUP: Warmup/Circle of Pain:

Don QuixOTEs
SIDE STRADDLE HOPS (in Cadence: 20)
FRANKENSTEINS
1-Min Jog in place (“jog up to 10s, sprint down from 10s”)
CHERRY PICKERS
Split Jacks (in cadence: 20)
TRUNK BENDS (4-count)
Jump Squats (on count: 10)
Air squat with Calf Raise (4-count)
Bonnie Blair meets Mary Katherine (in cadence, “Just 10”)

Demonstration exercises:

– Raise the Roofs (thumb contact)

– WDWs – Wide Diamond Wide (alternating)

– Drydock Pushups

– Sphinx Pushups (*not a part of today’s workout) …slowly on the down. Good to mix w Dips

THE THANG: Mosey into Tabata Time

BOX (bench) jumps, 30s in 15s off
MERKINS, ~
Dips
Air Chair Raise the Roofs
WALT DISNEY WORLD’S
Calf Raise the Roofs
Drydock Pushups / Derkins
Air Chair Raise the Roofs
(×2 sets, mosey in between)

CLOSE: Mosey back

MARY: INS AND OUTS (on Count: 40)

CRAB KICKS (in cadence: 15)

VERTICAL MERCURIAL bicycles (in cadence: 25)

SUPERMAN HOLDS

Mtn climbers triple threat (in cadence: 10/10/10)

ANNOUNCEMENTS: Hero WOD at South Lakes this Saturday 11.20

COT: prayers for the innocents in N.African nations (Sidan, Eritrea Ethiopia)

DATE: 2021-11-16
AO: General
Q: Trolley
PAX: Traveler, Booking, fist pump
FNGs: None
COUNT: 4
WARMUP: 15X – SSH
20X – Itty bitty arm circles – making them bigger, both ways 10X – Rockette’s
10X – Hillbillies
Downward Dog, Cobra Kai, 10X Merkins
Fellowship lap, enter field over the wall

THE THANG:
Lap
10 Dirkins, 20 Dips
Box jump up stairs – repeat 3X
10 diamond merkins, 15 dips, 20 australian merkins 10 each way Box jump up stairs – repeat 3X

Lap
10 pull ups – everyone else does wall plank
5 pull ups while everyone else does WW1
3 pull ups while everyone does burpees

Lap
Lineup at goal line and partner off
Burpees while partner moves then sprint catch up, switch.
Bear crawl to 20. Catch up. Burpees
Duck walk to 40. “”
Long jump to 60. “”
Bear crawl to 80. “”
Duck walk to endzone. “”
Hold Al Gore till teams done.
Rinse and repeat 3X
On 4th trip substitute body weight squats for burpees.

MARY: Flutter Kick, Freddie Mercury, Toy Soldiers, Box Cutters, American hammer.

COT:
2 Timothy 1:7 – “For God did not give us a spirit of fear but of power, and love, and self-control.” I have a friend going through some anxiety right now. This verse came to mind. We all are, understandably, fearful at moments (cautious about things that can harm) nevertheless we should be mindful that a spirit of fear is less than what God wants for us and may rob us of life. This verse teaches us that the Spirit of God, within us, is one of power, love, and self-control. The King James version says, God has not given us a spirit of timidity, therefore be encouraged to embrace a spirit of power, love, and self-control. End in prayer.