Backblasts

DATE: 2021-10-20
AO: -Aerie
Q: Rocketman
PAX: judo, Renaissance
FNGs: None
COUNT: 3
WARMUP

Michael Phelps x14, IC
Side Straddle Hop x 14, IC
Don Quixote x14, downs
Cherry Pickers x14, IC
Imperial Walkers x14, IC

THE THANG

Grab a coupon and let’s play around!

Murder bunny across the football field 10 or 20 yards at a time, doing different exercises at each stop. Once we get to the other side, let’s do it back!

– Curls
– Jump Overs
– Man Maker Merkins
– Thrusters
– Goblet Squats
– Overhead press
– Kettlebell swings

6 MoM

12 reps or so of each:

– American Hammers
– Freddie Mercuries
– WWIIs
– Peter Parkers
– Superman

ANNOUNCEMENTS

Soft launch this Saturday!

WORDS OF WISDOM

Look at the brothers around you. These men are a blessing! Deepen and strengthen these relationships. No man is an island.

DATE: 2021-10-20
AO: Horizon-Ao
Q: Lazlo
PAX: Old Bay, 3 mile, Brown Bag, sticks, Maj. Payne, Kodiak, Disco, Poe FNGs: Kombucha, Attaché
COUNT: 11
WARMUP: SSH, Imperial Walkers, hillbillies, cherry pickers, Moroccan night clubs, Michael Phelps, coupon retrieval

THE THANG:
Round 1: Musical Dora. PAX partnered up. PAX 1 ran the width of the field and back while PAX 2 did an exercise. Flapjack until the song is over. 1) overhead press (I need never get old)
2) coupon squat (Pride and joy)

Intermission: move to the covered area by the school.
Group 1: bear crawl to sidewalk and back (timer)
Group 2: dips
Group 3: box jumps
Group 4: Flutter kicks
Rotate until all exercises are done. Mosey back to field.

Round 2:
3) coupon lunge (Loser)
4) coupon American hammer (What I got)

Intermission 2

Group 1: 3 laps on the stairs (timer)
Group 2: merkins
Group 3: toe taps
Group 4: derkins
Rotate until all exercises are done. Mosey back to field.

MARY: 10x American hammer, 10x WWI, 10x toy soldiers. Repeato.

ANNOUNCEMENTS: Grunt and 2nd F coming up.

COT: A wise man once said “Taking on a challenge is a lot like riding a horse, isn’t it? If you’re comfortable while you’re doing it, you’re probably doing it wrong.” —Ted Lasso
This morning was pretty uncomfortable, so I think we did it right. Find other ways to challenge yourself, in your job, your habits, or your relationships. It might be uncomfortable. But that means you’re probably doing it right.

DATE: 2021-10-19
AO: General
Q: 2 percent
PAX: Booking, Lazlo, petro, Traveler, Jenner
FNGs: None
COUNT: 6
WARMUP: SSH, Arm Circles, Michael Phelps,
Imperial Walkers, Hill Billies, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: PAX mosey’d to the pull up bar. 2 rounds of pull ups each. 10 reps. Single PAX performed 10 pull ups while the remaining PAX performed mountain climbers, break dancers, Merkins, Peter Parkers, body weight squats, calf raises. Box jumps – 5 rounds
Mosey to the park. 15 Australian Merkins.
Mosey to a stop sign. 15 partner Merkins with a high five.
Mosey to the trail with a very steep hill. Each PAX took turns running down then back up the hill while the remaining PAX alternated between the forward leaning rest position and Al Gore.
Mosey to the bike racks. Bear crawl through. 15 dips. @petro noted that there were a second set of bike racks that looked slightly off kilter. Rather than try to straighten them out, QIC decided it would be best to perform a bear crawl then crawl bear, weaving in and out so as celebrate their uniqueness. Mosey back to the field for Mary.
MARY: Nolan Ryan’s
ANNOUNCEMENTS: the Grunt 11/6
COT: “Mental toughness is to physical as four is to one.” – Bobby Knight

Hopefully this morning’s workout is the toughest physical challenge you’ll see today. What else will you achieve today that challenges your mind and your mental toughness?

DATE: 2021-10-19
AO: Delphi
Q: Nano
PAX: Nano, YNAB, Dunder, Hoolihan, Joint Chief, Rambler, Zeus, I-Beam, Bluegrass FNGs: None
COUNT: 9

WARMUP: SSH, air squats, over head claps, LBAC, Willie Mays Haze, Downward dogs, Carolina’s Dry Docks
THE THANG: The packs lined up at midfield In two lines, with one coupon at the end of both lines. The man with the coupon did the coupon exercise while the rest of the packs did the other exercise. After doing the CB exercise the PAX ran to the goal line and back. Meanwhile the coupon was passed to the next PAX on the team until everyone was done and then the next exercise was started. Two rounds were completed; in round two the number of CB exercises doubled. The CB exercises / Non-CB exercises included:

* 10 Curls / Air squats
* 10 Bent over rows / reverse lunges
* 10 CB Swings / Merkins
* 10 Overhead press / Jump squats
* 3 Blockies / Lunges
Repeat with numbers doubled

MARY: The PAX moved over to the wall for some:
* big boi sit-ups with legs at 90 degrees.
* Big boi sit-ups with wall touch for each
* Feet on wall reverse pickle pounders

COT: There is no secret to achieving meaning and fulfillment in your life. The key is to find ways to serve others doing the things you enjoy the most. Therefore, find what you love and figure out how you can do it and serve others. It can take a lifetime to figure out what that is for you, so get started now!

DATE: 2021-10-15
AO: Sparta
Q: Zeus
PAX: Pop Fly, Rambler, Lightyear, Hightower, Nano, K-Pop, Bluegrass FNGs: Space- Cowboy
COUNT: 9
WARMUP: Torso Circles, Toe Touch Twist, Michael Phelps, Arm Circles, SSH, DWRD Dog, Cobra Kai
THE THANG: HIIT WORKOUT 5 exercises. Each exercise 45 seconds each with 15 seconds rest. Tug of war teams of 4. 1 PAX judges.
Exercises- Jump Squats, Cracking Burpees, Hand walkout Merkins, Bonnie Blair’s, Mountain Climbers MARY: Multiple Ab exercises
ANNOUNCEMENTS: The Grunt, Turkey Trot
COT: Always a joy just to see one another in the Gloom.