Backblasts

DATE: 2021-10-09
AO: Freestate
Q: Winston
PAX: Deagle, CashOnly, ShowMe
FNGs: None
COUNT: 4
WARMUP:
SSH, Swingbilly, Michal Phelps, El Capitan, Cherry Pickers

THE THANG:
5K Indian Run with 10 merkins at each turn

MARY:
Plank-o-rama, Heels to Heaven, Reverse Crunches, LBCs, Protractor, Flutters

ANNOUNCEMENTS:
Next Friday rafting!

COT:

DATE: 2021-10-08
AO: Horizon-Ao
Q: Lazlo
PAX: 3 mile, Brown Bag, Disco, Magoo, Mayberry, Old Bay, Poe, sticks FNGs: Attaché, Terminal
COUNT: 11
The QIC kept it simple today. It it’s funny how 100 of just about anything gets pretty hard though…

WARMUP: SSH, Imperial Walkers, cherry pickers, Moroccan night clubs, willie Mayes Hayes, copperhead squats

THE THANG: PAX lined up on goal line. Ran to other end, did 100 of an exercise or until any PAX reached 100, run back. Exercises were: 1) body weight squat
2) American twist
3) merkins
4) monkey humpers
5) flutter kicks IC
6) smurf Jack’s
7) OH claps IC
8) Lunges
9) Superman’s
10) burpees
Burpees done in two teams. One group does 10 while other group holds plank. Working together to get to 100 total.

MARY: leg raises, hello dolly, misspelled millennium, toy soldiers

ANNOUNCEMENTS: beer fest, holiday schedule on Monday

COT: “It’s funny to think about the things in your life that can make you cry just knowing that they existed, can then become the same thing that make you cry knowing that they’re now gone.

I think those things come into our lives to help us get from one place to a better one.” -Ted Lasso, press conference after Earl the dog died

Everyone has challenges in life. Losing a friend or relative, a job, or bumpy relationships. It can be hard to remember at the time, but if you don’t let those things win, it will get better, and make you better for it, and better able to help those around you.

DATE: 2021-10-09
AO: Olympus
Q: Pop Fly
PAX: Popeyes, Zeus, Rambler, Derecho, slider, Sheldon
FNGs: Dax, Slapshot
COUNT: 9
WARMUP: yes
THE THANG: Ultimate Frisbee
MARY: everyone got a turn
ANNOUNCEMENTS: hiking, grunting, trotting
COT: Be Excellent to Each Other

DATE: 2021-10-09
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp: SSHs, Copperhead Squats, Don Quixotes, Beet Pickers, Michael Phelps, and 200m Mosey.

The Thang:
Tabata (20 seconds on and 10 seconds off, 8 times through)
Tabata Squat Thrusts
200m Mosey

Tabata Little Bitty Arm Circles
200m Mosey

Tabata Mountain Climbers
200m Mosey

Tabata Shoulder Taps
200m Mosey

Tabata Air Squats
200m Mosey

5-10-5 Jack Webbs

Mary: Flutter Kicks, Side Crunches, Australian Snow Angels, Sweat Angels, and American Hammers.

CoT: “God’s message is that worthiness is not flawlessness. Worthiness is being honest and trying.” – Brad Wilcox

DATE: 2021-10-04
AO: Farm
Q: Matthew – Running Man
PAX: Rocky, Chile, Infinity
FNGs: None
COUNT: 4
The hallmark of this workout was two round robins of AMRAP Squats, LBCs, Lunges, and Shoulder Taps while each PAX took turns completing 5 burpees. All PAX did the exercises AMRAP until all burpees were completed.

Next, the PAX Bear Crawled 10m forward, Crawl-Bear 5m backward until they had crawled forward to the 30m mark. They then Crab Walked / Reverse Crab Walked back 10m/5m the same way.

COT was a thought from the book Atomic Habits by James Clear, as quoted during the LDS General Conference this past weekend: Habits are the compound interest of self-improvement. “If you get just 1% better each day, at the end of a year, we will be 37 times better.” – James Clear