Backblasts

DATE: 2021-09-24
AO: Atlantis
Q: Infinity
PAX: Rogue, Bratwurst
FNGs: None
COUNT: 3
WarmUp: SSH, Don Quixotes, Beet Pickers, Air Squats, Michael Phelps, and LBACs with leg raised.

The Thang: Coupon Indian Run
Run around the waterfront in a line. Lead person carries a 20-lb wall ball and sets the pace. Every minute, the lead person hands the ball to the next in line and falls to the back of the line. Whenever we get through the whole line, use a minute to perform the following: 20 Merkins
20 Air Squats
20 CDDs
20 OH claps

Mary: Flutter Kicks, Upper Back Burners, and American Hammers.

CoT:
Matthew 6:7: “But when ye pray, use not vain repetitions, as the heathens, for they think that they shall be heard for their much speaking.” This applies to repetitions of an exercise: do not do vain repetitions Vain repetition = sacrificing form to get more reps
Rather, cut back on your reps if you need to modify the exercise.
This applies also in life—be genuine and put in a real effort rather than just putting in a show. Focus on self-improvement, not your vanity.

DATE: 2021-09-23
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, ShowMe, Winston
FNGs: None
COUNT: 5
WARMUP:
SSH, Swingbillies, Hairy Rockets, Shoulder Taps, The Chinook, High Knees, Cherry Pickers, Windmills

THE THANG:
The plan was to IronPax, but due to the rain we played poker

MARY:
Oblique Crunches, Low Planks, Heels to Heaven + Flutters

ANNOUNCEMENTS:
Thirsty Thursday Happy Hour – Tonight at 6:30
And Happy Birthday to “The Boss”, celebrating 72 today… Respect!

COT:
Team demonstrated the “Fellowship” by showing up despite of the heavy rain

DATE: 2021-09-23
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Air Squats IC, Cherry Pickers IC, Don Quixotes, Merkins IC, and Mountain Climbers IC

The Thang:
Five Rounds of:
12 Burpees, 12 Box Jumps, and 30-sec Wall Sit
Four Rounds of:
12 Merkins, 12 Bonnie Blairs, and 30-sec Wall Sit
One Round of:
Mountain Climbers with feet on wall, 15-sec Al Gore, and 10 Tricep Dips IC Three Rounds of:
15-30 sec Balls to Wall, 15-sec Al Gore, and 10 Tricep Dips IC

Extended Mary
The Jamie: 20-sec Boat Pose, 20-sec In-and-Outs, and 20-sec Boat Pose 10 Nolan Ryans each side IC
15 Rosalita
15 Dying cockroach IC
15 Flutter kicks

Announcements:
Road cleanup next Saturday, Oct 2nd at 7:30am.

CoT:
We recalled the Blue Pill or Red Pill Moment from the movie “The Matrix” (https://youtu.be/zE7PKRjrid4). The Blue Pill is the choice of the easy, false life society would have us live. The Red Pill is the choice of the hard, true life of the high impact man (HIM).
The challenge is to choose the Red Pill and to keep taking it every day: The Daily Red Pill or DRP. This is how we fight back at what is trying to drag us down in life.

DATE: 2021-09-22
AO: Loco
Q: Gigawatt
PAX: Nolan, Beaver Nugget, Bobcat, Boone, Brisket, CrotchRocket, Shute, Mutombo, Leonidas, Madonna, Ronaldo FNGs: Salt, Valsic and FNG Tool Time
COUNT: 15
WARMUP: SSH IC, Cobra Kai, Downward Dog, Michael Phelps, Don Quixotes THE THANG: Core and Cardio HIIT workout
40 seconds on, 10 seconds recover
3 Rounds of the following…
Side Straddle Hope
Baby Crunches
Butt Kickers
Plank Toe Tappers
Mountain Climbers
Low Plank Hold
Run in Place
Big Boy Sit Ups
Apolo Ohno’s
Freddie Mercury
High Knees
Pickle Pointers
Knee Drivers (R)
Knee Drivers (L)
Flutter Kicks
1 Minute Rest
MARY: None
ANNOUNCEMENTS: None
COT: Habit 3 from the Stephen Covey book “The 7 Habits of Highly Effective People” — Put first things first: The habit of integrity and execution. In a time when being busy is the new norm, many of us will lose sight of the “Big Rocks” in our lives. The small rocks consume us and leave us with no time for the more important things. Take time to prioritize what your Big Rocks are and focus on those items first. Small rocks can always be accomplish later.

DATE: 2021-09-22
AO: Patriot
Q: Lazlo
PAX: 2 percent, CableGuy, citrus, Fish Fry, Infinity, Jag, Jenner, Lucius, Maj. Payne, Rocketman, Spokes, Wedding Singer FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, hillbillies, Michael Phelps, cherry pickers, copperhead squats, tempo merkins, fellowship lap

THE THANG: the PAX were given a movement and two exercises to do until a two minute timer ran out.

Round 1: run to the 20, 10 merkins, run backwards to the start, 10 jump squats, repeato.

Round 2: Carioca to the 20, 10 smurf Jack’s, Carioca back, 10 WWIs, repeato.

Round 3: lunge to the 10, 3 kraken burpees, reverse lunge to start, 10 calf raises, repeato.

Round 4: bear crawl to the 10, left oblique crunch, crawl bear back, right oblique crunch, repeato.

Round 5: duck walk to the 10, 3 EBD burpees, walk duck back, 10 OH claps IC, repeato.

Round 6: shuffle to 20, 5 Bonnie Blair’s the hard way, shuffle back, 10 Dry docks, repeato.

Intermission: Ricky Bobby lap.

Lightning round: staying in one place, PAX did the exercises, no movement, for 1 minute each.

MARY: 10 x toy soldiers, 10 x WWIs, 10 x American hammers. Repeato x 3.

ANNOUNCEMENTS: the grunt is coming up in November.

COT: a wise man once said, “I promise you there is something worse out there than being sad, and that’s being alone and being sad. Ain’t no one in this room alone.” -Ted Lasso.

And nobody in the circle this morning was alone. Nor is anyone reading this from the fart sack. We come out to make each other stronger physically. But we are also there when you need someone to lean on. Not just moving furniture, but when we really have shit to deal with. I know nobody needs to be told to be there for your brother. But a lot of us need to be reminded that it’s ok to ask for help. That’s what we’re here for.