Backblasts

DATE: 2022-08-25
AO: Highlands
Q: Toolbox
PAX: Jag
FNGs: XL
COUNT: 3
WARMUP: SSH, Air squats,Lunges, windmills high knees, mtn climbers, big lap mosey
THE THANG: ladders starting with 5 pullups, 5 pullups 10 air squats, 5 pull ups 10 squats 15 ssh,…etc going up and down with Jag and toolbox mixing it up, up to 35 something or others, mid set break Mary, bleacher work, more Mary and mosey/follow the leader…etc
MARY: Freddy Mercury, black widow merkins, cork screw/twisting heels to heaven, and American Hammers with a twist.
ANNOUNCEMENTS: 911 stair climb, Monday night beat down into MNFootball/berr/pizzateria ay NightHawk 7:30-8:15 9/12/22 COT: roll with it. don’t fight the flow.

DATE: 2022-08-18
AO: Highlands
Q: Trolley
PAX: Toolbox
FNGs: None
COUNT: 2
No Q on site so Toolbox and I shared leading each other through familiar but undesirable exercises. WARMUP: 2 laps around soccer field, variety of warm-upy like exercises
THE THANG: bear crawls, duck-walks, etc., across the field, laps, routine at the playground (including excruciatingly slow pull-ups), step up, box jumps…..mosey back to soccer field repeat doing exercises no one wants to do but that makes us better men. MARY: yep, did that
COT: it was beautiful, had to be there.

DATE: 2022-08-24
AO: Compound
Q: Popeyes
PAX: Roddick, Peanuts, Landslide, Hightower, Obadiah, Monk, Booking FNGs: None
COUNT: 8
WARMUP: Mosey with some butt kickers, high knees, karaokes, arm circles, and overhead presses. Hip and groin stretch. Calf stretch with cobra kai. 12 burpees. THE THANG: Up the stairs, 40 squats, down the stairs, 40 squats.

4x but no squats on the last stair run.
MARY: 12 burpees, 40 Flutter Kicks, 20 American Hammers, 10 O’s, 10 Up and Down planks, 20 penguins.

ANNOUNCEMENTS: 9/11 stair climb and Dad’s camp
COT: The race is not to the swift, nor the battle to the strong but time and chance happen to them all. But you gotta show up first!

DATE: 2022-08-24
AO: Patriot
Q: Schwab
PAX: Lazlo, Wedding Singer, 2 percent, Tea Party, Big Short, citrus, Anchor Man, Shake ‘N’ Bake, CableGuy, Ice Tea, Legacy, Elvis, Bone, Patchouli FNGs: @Newman (DR), @Laimbeer (DR), @Stinger (DR)
COUNT: 18
WARMUP: SSH. Rockettes. IW. CP. WMH. DD. CK.
THE THANG:
1. Ring of fire. 5 count planks. Then mosey.
2. Stop for 7 burpees. Then mosey to hill.
2a. Stop for 7 more burpees. To the hill.
3. Reverse hills (down then up).
-group 1 is running and timers.
-group 2 are doing merkins and twinkle toes
(Repeat)
4. Hills.
-group 1 running.
-group 2 are doing merkins and squats.
(Repeat)….then mosey
5. Front of patriot.
-group 1 running around amphitheater.
-group 2 step ups and dips
(Repeat)
-group 1 running
-group 2 box jumps and derkins
Mosey.
6. Set up 7 burpees. Then 4 burpees. Run to school.
7. Ring of fire. Planks again.

MARY: flutter kicks and LBCs
ANNOUNCEMENTS: 9.11 climb. Dads camp. Check other channels.
COT: be present with your kids. Even when they nag, spend time with them. You will get more out of it then they will. Also a great time to instill traits that will help them in life.

DATE: 2022-08-24
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, Kodiak, Mr. Hand, vplaxico, Brown Bag, Jag FNGs: Armbar
COUNT: 9
WARMUP: WMH, CherryPicker, walkouts, yoga-like stretches, mini trail run.
THE THANG: Each PAX takes a turn leading/modifying the 7 basic exercises on the CARD OF POWER. Variations encouraged. -Squats
-Crawl bear / Bear crawl
-Sit-throughs
-Merkins
-Mountain Climbers
-Lunges
-Curtsey squats/Ice skaters
MARY: Curtesy of @oldbay. Flutter kick, box cutter, J-lo, plank saw ANNOUNCEMENTS: Way too many to remember. Check the Slack channels.
COT: When our daily patterns leave us stuck in a rut we begin to die inside. Mix it up, riff on life, modify as necessary. Changes won’t always work out, but at least you will have gained from the experience.