Backblasts

DATE: 2021-08-12
AO: Freestate
Q: Deagle
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Carolina Dry Docks X10 IC
• Imperial Walkers x 20 IC
• Side Skating x 15 IC
• 2 laps around the blacktop, SSH/backwards run on the side
• El Capitan x 15 each direction
• Cherry Pickers x 15 IC
• Monkey Humpers X15 IC
• Windmills x 15 IC
• Merkins x 15 IC
• Mosey around the blacktop, karaoke on the sides

THE THANG:
First exercise:
Passing ball while jumping, trying to get to 150, ball falls – 5 burpees each Suicide
Again (to 100 passes)

Second exercise:
One is trying to score 5 times, the rest are doing exercises: • Merkins
• Squats
• Plank
• LBCs
• Mountain Climber
• Dips

MARY:
• Passing the ball while in crunch position, count to 30
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Protractor + 10 scissors IC
• Little mermaid x20 IC
• Leg lift Rosalita x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2021-08-12
AO: Highlands
Q: Trolley
PAX: Toolbox, Jag, Jenner, 2 percent
FNGs: HalfPipe
COUNT: 6
WARMUP:
30 SSH, 20 Hillbillies, 10 Arm Circles (big and small) each way, 10 WMH, 10 Cherrie pickers, Downward Dog, Cobra Kai

THE THANG:
Toured infrequently used areas around Arlington Highland Park. Moseyed to the new and improved 9/11 Memorial and then did Ricky Bobbie in transition to most areas.
Station 1: (at the 9/11 memorial) = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
Station 2 (field behind tennis courts) = 10 Burpees, 20 Diamond Merkins, 30 WW1, 40 Body Weight Squat, 50sec Plank.
Station 3 (baseball field) = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Calf Raises, 50sec Plank.
Station 4 (Hill beside Pentagon City Mall) = Jacob’s ladder running up the hill, doing burpies 1-7 at the top. Hold Al Gore. Station 5 (new and improved Soccer Field): 10 Burpees

MARY:
WW2, Protractor (courtesy Jag)

ANNOUNCEMENTS:
9/11 Lincoln Memorial event, IronPax

COT:
We traveled to some places often overlooked in our workouts – each around the expansive Highland Park(s). Often we think that we have a good sense/perspective of our circumstances and the things going on around us. More often than not we can barely see in front of our faces and miss out on so going on in our lives and those around us. God’s view is expansive, piercing, and all encompassing. We pray for the ability to take in more, gain perspective, and open ourselves to what we are missing in our communities, families, and what’s in our hearts. Prayer of thanksgiving for our lives, souls, and the insights. Prayer asking God to provide for us correction, discernment, and direction along the journey of life/faith.

DATE: 2021-08-12
AO: Farm
Q: Matthew – Running Man
PAX: Matthew – Running Man
FNGs: Bumgun
COUNT: 2
WARMUP:
Knee hugs
Quad stretches
Walking pigeons
Arm circles
Mosey around the soccer fields

THE THANG:
Lunges to opposite side of field
Glute burners x 50 each side
LBC’s x 60

Backwards run to other side of field
Step ups x 30 each leg
Dips x 40

Frankenstein walk across field
Squats x 40
Sit-ups x 50

Bruce Lee kicks to other side of field
Push ups x 20
Plank leg lifts x 30 each side

MARY:
Asheville abs
“The motivator” side-straddle-hop variations
ANNOUNCEMENTS:
COT:

DATE: 2021-08-11
AO: Patriot
Q: CableGuy
PAX: My Space, Roadkill, Flipper, Fish Fry, Wedding Singer, Big Short FNGs: None
COUNT: 7
WARMUP: Hillbilly, Rockette, Arm Circles, Down Dog
THE THANG: Escalator workout punctuated by 400m lap between each round: 5 x Burpee, then a lap
5 x Burpee, 10 x Merkin, then a lap.
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, then a lap
5 x Burpee, 10 x Merkin, 15 x Coupon Curl, 20 x Overhead Press, 25 x Mountain Climber IC, 30 x Coupon Chest Press, 35 x BWS, 40 SSH IC. MARY: LBC
ANNOUNCEMENTS: 9/11 Stair Climb coming up; The Grunt this fall
COT: Accountability … we hold each other accountable out here but to anybody else in your life, this is probably invisible. That’s fine. I saw a quote recently attributed to Bobby Bowden: ‘Your reputation is what people say about you. Your character is what God knows about you.’ Point is, all that gridin makes you better, let’s keep at it and keep motivating each other.

DATE: 2021-08-11
AO: Loco
Q: Supertramp
PAX: Bail
FNGs: Gasgrub
COUNT: 3
WARMUP: Side Straddle Hops, Michael Phelps, Don Quixote, Hip Circles, Calf Stretch, Cobra Kai, Mosey

THE THANG:
10×10 EMOM of Coupon Swings

Coupon Flow: Squat down, pick up and curl coupon, squat up, press overhead, reverse lunge, stand up, bring coupon down, curl down and set down. Repeat to reverse lunge with opposite leg. 5 reps each side.

MARY: Coupon American Hammers, Coupon Plank Pull Through, Coupon Pullover sit-ups.

ANNOUNCEMENTS: I finally bought a Bluetooth speaker for next time

COT: Romans 8:1, we can be too hard on ourselves. Forgive ourselves when we mess up, give it to God and move on.