Backblasts

DATE: 2021-08-25
AO: Kodiak
Q: Rikers
PAX: Empire, Boone, Anchorman, Banjo (WV), Inglewood, De La Rocha, Chaperone FNGs: None
COUNT: 8
WARMUP: SSH x 25 IC, HBW x 15, Hairy Rockettes x15 IC, Buttkickers x 15 IC, Michael Phelps x 15 IC THE THANG: Supersets: kettlebell, dumbbell, or coupon
1. Goblet Apollo Ohno (12 ea)/ Standing Bicep curls (10)
2. Kettlebell swing (12)/ merkin (15)
3. Kettle/Goblet squat (12)/ kettlebell upright row (12)
4. Single lead deadlift (8)/ Standing should press (12)
5. Pull ups(10)/ dips(15)
MARY:
– Banded Steamboats- hip flexors, extender, abductors, adductors – Kobra Kai press
– Hanging L-swings
ANNOUNCEMENTS:
9/11 shirts coming, check Slack
9/11 Men’s Leadership Conference at PBC
COT:
Manage/resist the encroachment on your margins. Life is about margin- bank account and calendars. Always ensure you are staying focused on what matters as the world around us competes for our time and focus. It’s imperative that our margins begin vertically and the horizontal. Vertical with our Lord and Savior, and the horizontal with our M, 2.0s, family, friends, community, etc.

DATE: 2021-08-24
AO: General
Q: Lazlo
PAX: Booking, Trolley, Toolbox, Fairweather, WebEx, petro
FNGs: DR PAX Pork Chop
COUNT: 8
WARMUP: 8 SSH, 8 imperial walkers, 8 hillbillies, 8 cherry pickers, 8 willie Mayes Hayes, 8 Michael Phelps, 8 copperhead squats

THE THANG:
8 isn’t hard. So the PAX lined up on the goal line. Did 8 burpees and ran to midfield. 8 burpees and run back to goal line. Repeato until first PAX reaches 88 total.

Round 2: Repeat with 8 2-count Bonnie Blair’s.

Round 3: Repeat with 8 merkins. Replace run to mid field with bear crawl to 20, crawl bear back. (Modified to 15 yard line because it felt like the right thing to do.)

Round 4: Repeat with 8 IC flutter kicks and running to midfield.

Round 5: 44 OH claps, run to field. Repeato for 88 and return.

MARY: Captain Thor to 5ish and back to 1.

ANNOUNCEMENTS: 9/11 stair climb

COT: The Q was on vacation last week. Loved time with family but missed the exercise and especially the brotherhood and camaraderie. It’s easy to realize things you appreciate when you don’t have them. Challenge to all PAX to think of someone they appreciate and call, text, talk or whatever to let them know.

DATE: 2021-08-24
AO: Delphi
Q: Obadiah
PAX: Bluegrass, swish, slider, Derecho, Glee, Dunder, Rambler, Nano, Hoolihan, I-Beam, Ashe, Zeus, Sheldon FNGs: None
COUNT: 14
WARMUP: SSH, WMH, Michael Phelps, Arm circles, down dog,
THE THANG: 5 stations with 2 CB at each. Stations roughly 40 yards apart in a rectangle.

Station 1: 10 Blockees – burpee with block
Station 2: 20 overhead presses
Station 3: 30 k swings
Station 4: 40 squats
Station 5: Merkins on the blocks
MARY: none
ANNOUNCEMENTS: 9.11 climb and shirts
COT: Prayers for conditions in Afghanistan and in our own hearts.

DATE: 2021-08-24
AO: Freestate
Q: Horshack
PAX: Winston, Deagle
FNGs: None
COUNT: 3
WARMUP:
SSH x 25 IC
IW x 15 IC
Merkins x 10 IC
Hillbillies x 15 IC
Michael Phelps x 15 IC

THE THANG:
Mosey Jog to Stairs of Insanity
Set goal for 25 climbs (47 steps) in under 20 minutes
Goal achieved at 19:42
Mosey walk / jog back to FreeState

MARY:
Flutters x 10 IC
Right into Scissors x 10 IC
Right into Dying Cockroaches x 10 IC
Reverse Crunches x 15 IC
Right Into Freddie Mercuries x 15 IC
Leg Lift Rosalitas x 20 IC

ANNOUNCEMENTS:
Adopt a Road program – need to decide when we start. Signs will be installed in 10-12 weeks. Monthly Happy Hour – Thirsty 3rd Thursday
Sponsoring a FreeState CSAUP event? Let’s think up some ideas. Outdoor Alliance activity offer – TBD
IronPax – sign ups are due this coming week
9/11 Stair Climb starts at 0600
11/6 Grunt (looking for Qs)

COT:
Just finished the Ernest Hemingway documentary from Ken Burns. It was a sad last third of his life given to excess and drinking. But he had a quote that made me think of the messages we often give our kids that they can become anything we want. Hemingway said that’s not true (see photo), but we do have control over what we practice. Hemingway would write for about 5 – 6 hours a day beginning at first light, then would focus on being a dad / husband after 1 or 2pm. That discipline started to crumble in his later years when his body was less forgiving of his alcohol abuse and he no longer embraced the suck.

DATE: 2021-08-24
AO: Loco
Q: Shute
PAX: Brisket, Gigawatt
FNGs: None
COUNT: 3
THE THANG: We took turns leading down and back the stairs at Wolverine, 2 times each, put us at 1,800 stairs for the day. Not bad.