Backblasts

DATE: 2022-08-23
AO: Delphi
Q: Pop Fly
PAX: Lightyear, Rocket, Hoolihan, Juneau, Hightower, Shogun, Zeus, Wham-O, I-Beam, YNAB, Obadiah, slider, Peanuts FNGs: None
COUNT: 14
WARMUP: SSHs, Mike Phelps, Squats, Merkins, Downward Dog, Upward Dog, Modified Warrior Pose (It’s called a ‘Twisted High Lunge’)

THE THANG:
(1) Modified Killer B(ish)
– Broad Jump 10 yards. 10x Burpees, 10x Jump Squats, 10x Big Boy Sit-Ups. Repeat two more times. Bear Crawl back to Start line (30 yard crawl) (2) Lungs and Squats
– Sprint to the 10yd line and back. 10 squats.
– Sprint to the 20yd line and back. 10 squats.
– Sprint to the 30yd line and back. 10 squats.
……… continue the same pattern until
– Sprint to the Opposite Goal line and back. 10 squats.
(3) Mountain Climb:
– Lunge, Lunge, Lunge, Squat. Do that up the hill for about 2 minutes (4) Relay Race Up the Hill and Back between 2 years. Various exercises. (5) 140x Calf Raises

MARY: Flutter Kicks

ANNOUNCEMENTS:
(a) Dad’s Camp (23-25 Sept) – Come for a day, or come for all the days. (b) 9/11 Stair Climb @ 0600
(c) Pick up the Q or Obadiah will get you

COT: Try new things. Push yourself outside of your comfort zone. That’s where growth happens.

DATE: 2022-08-22
AO: Mor-Ruck-Ing
Q: Mincemeat
PAX: Blip, Yellow Jacket, Rocketman, Jetstream
FNGs: None
COUNT: 5
THE THANG: 3.25 miles at an easy 21min/mile pace. A 60 and a 40 lb sandbag to add some fun.

COT: Micah 6:8
He has told you, O man, what is good; and what does the LORD require of you but to do justice, and to love kindness, and to walk humbly with your God?

We are called by God to mirror His just, gracious character and to submit ourselves to His will for our lives and our interactions with others. Like Rocketman said, “Simple, not easy.”

DATE: 2022-08-22
AO: Farm
Q: Floppy Disk
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: various things
THE THANG: too much sprinting with upper push and lower push workouts mixed in, also wall sits MARY: core stuff
ANNOUNCEMENTS: none
COT:

“A good plan violently executed right now is far better than a perfect plan executed next week.”

– General George S Patton

“Every man is guilty of all the good he did not do. “

– Voltaire

DATE: 2022-08-22
AO: Patriot
Q: Wedding Singer
PAX: Big Short, Shake ‘N’ Bake, CableGuy, Lazlo, Lucius, Anchor Man, Schwab, My Space, Ice Tea
FNGs: Tea Party,Neumann (DRPAX), Laimbeer (DRPAX), Flyover (DR FNG), Stinger (DR FNG) COUNT: 15
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Itty Bitty Arm Circles, downward dog, worlds greatest stretch, burpee

THE THANG:

Station 1
20 x coupon curls
20 x coupon squats
20 x merkins
Repeat
Rifle carry to Station #2

Station 2
15 x Overhead press
15 x Around the world
15 x Shoulder Tap IC
Repeat
Farmer carry to Station #3

Station 3
10 x Atlas Shrug
10 x Squat Thrusters
10 x Coupon Swing
Repeat
Should carry to track

Station 4
Timer – run a lap

MARY:

20 x leg lift over coupon
20 x flutter kick IC holding coupon
10 x coupon pull
10 x alternating toe touch IC
10 x heels to heaven
10 x Freddie Mercury IC
10 x Nolan Ryan each side
10 x side plank with leg lift each side
10 x Superman, alternating side, and full
50 x LBC

ANNOUNCEMENTS:
IronPax – sign up! 911 Stairclimb

COT:
SPIRE came up in conversation during business travel. Make sure you are meeting your needs in each of these areas. Spiritual
Physical
Intellectual
Relational
Emotional

A lot of overlap with F3 there. Appreciate what we do here and that this type of conversation is taking place in different forms with men across the globe. The shared goal of being better man.

DATE: 2022-08-20
AO: Freestate
Q: Winston
PAX: Deagle, Cannoli, CashOnly
FNGs: Brony (John)
COUNT: 5
WARMUP:
25 SSH IC
10 x 4 arm circles IC
15 imperial walkers IC
10 toe touch mirkins IC
10 mountain climbers IC
10 long slow lunges
1 lap around the field
10 abe vigodas IC
10 cherry pickers IC

THE THANG:
Bear crawl around the playground loop
10 jump squats
30 coupon curls
20 step ups
20 overhead press

Jog across field, sprint back

Repeat shitty circuit

Jacobs ladder 1 burpee up to 5

Merkin Circuit
5 Traveling Merkins (across coupon) IC
10 single count incline merkins on coupon
10 single count decline merkins on coupon
30 single count coupon chest presses

MARY:
15 dying cockroaches IC
15 LBCs IC
10×2 outlaws IC
10 count plank/plank flutter x 4 IC
Protractor
10 scissors IC

ANNOUNCEMENTS:
Named Brony (FNG)

COT: