Backblasts

DATE: 2021-09-30
AO: Olympus
Q: Obadiah
PAX: Roddick, Popeyes, swish, Hightower, Nano, Rambler, Sheldon, Zeus, Switch FNGs: Rooster, Tony Hawk, FNG Ranger, Joint Chief
COUNT: 14
WARMUP: SSH, Rockettes, Morracan Night club, cherry pickers, WMH, down dog
THE THANG: 5:15 stretch/5:30 start time to tackle IPC Week 4 and the last of 2021 and it was a doozy.

Each exercise interrupted after 25 for 25 yard sprint and 3 burpees 200 curls w/ C
175 squats w/o C
150 overhead press w/ C
125 kettle bell swings w/ C
100 merkins w/o C
75 thrusters w/ C
50 Bonnie Blair’s w/o C (hard way)
25 Blockies

MARY: Nope, not gonna do it, wouldn’t have been prudent
ANNOUNCEMENTS: none that I recall
COT: you did a hard thing. We can do hard things. Well done PAX.

DATE: 2021-09-30
AO: Farm
Q: Rocky
PAX: Chile, Matthew – Running Man, Infinity
FNGs: None
COUNT: 4
WARMUP: Copperhead Squats, Don Quixote’s, & Beet Pickers

THE THANG:
50m Waking lunge
20, 15, 10, & 5 reps of the following:
Merkins
50m Run
Close arm Merkins
50m Run
Derkins
American Hammers
50m Run
Penguin Crunches
50m Run
Leg Raises

ANNOUNCEMENTS: Adopt-a-Road cleanup this Saturday. Meet at our workout starting point at 7:30am.

DATE: 2021-09-30
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers , Hairy Rockets, Monkey Hampers, High Knees, Cherry Pickers, Windmills

THE THANG:
7 exercises, done in 3 rounds of 25 reps each
After each exercise, we’ll do 25 yards run with 3 burpees.
Total of 486 reps and 63 burpees
• 25 curls
• 25 squats
• 25 Overhead Press
• 25 Kettlebell Swings
• 25 Merkins
• 25 Thrusters
• 12 Bonnie Blairs (right and left counts as one)

MARY:

ANNOUNCEMENTS:
This Saturday’s adopt a road final details

COT:

DATE: 2021-09-25
AO: Freestate
Q: Winston
PAX: Deagle, ShowMe, CashOnly
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Michal Phelps, Cherry Pickers, Windmills

THE THANG:
Modified IronPax Week #3 (no 2 mins EMOM, fewer reps)

MARY:
Reverse Crunches, Flutters Rodeo

ANNOUNCEMENTS:
Next Saturday’s FreeState’s Adopt a Road activity

COT:

DATE: 2021-09-30
AO: Highlands
Q: Toolbox
PAX: Katniss, Trolley, 2 percent, Booking
FNGs: FNG Greg (now dubbed Vegemite)
COUNT: 6
WARMUP: follow the leader, ssh, airsquats, imperial walkers, windmills, 50 yd full out sprint x 2.
THE THANG: 1 guy farmer carry 85 lb 100 yd, while rest bear crawl 5 steps and 3 merkin their way 50 yd, switch, duck walk 5 steps and do 5 squats 50 yd, gorilla 100 HD stopping for 1 burpee after 3 steps, crab walk 5 and do 5 rockettes 100 yd, and crocodile walk to the 18 and back.
circle up for bicep curls 10 with 50lb, 15 with 35lb kettle bells going around the circle PAX hold al Gore, over head press 10 with 50lb, 15 with 35lb while PAX holds static lunge, kettle bell swing 10 with 50lb, 15 with 35 lb while PAX do bonnie Blairs. and maybe some other stuff…no one reads this far down.

MARY: flutter kicks, heels to heaven and LBCs.
ANNOUNCEMENTS: forgot that part
COT: you can’t control how people receive or understand what you say, you can only control what you say. speak carefully and thoughtfully.