Backblasts

DATE: 2022-07-29
AO: Sparta
Q: Lightyear
PAX: Bluegrass, Peanuts, Hightower, MileHigh
FNGs: None
COUNT: 5
WARMUP: PAX stretched it out with some cherry pickers, Willy Maze Haze, arm circles, downward dog, and a 400m Ricky Bobby
THE THANG: 3 Rounds – 100 flutter kicks, 80 SSH, 60 Squats, 40 Merkins, 20 Burpee, 400m run. ☠️ 🥵
MARY: round robin – YHC w/American Hammer, MileHigh w/Freddie Mercs, Bluegrass w/Penguin Taps, Peanuts w/Pickle Pointers, and Hightower w/LBCs
ANNOUNCEMENTS: 9-11 stair climb coming up and Rodick on the Q tomorrow for a 🎾 inspired beatdown
COT: “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

“America was not built on fear. America was built on courage, on imagination and an unbeatable determination to do the job at hand.” – Harry S Truman.

Bottom line – live with action, set the example we need throughout our community

DATE: 2022-07-29
AO: Patriot
Q: Legacy
PAX: 2 percent, Bone, CableGuy, citrus, Fish Fry, Ice Tea, Jag, Poe, Schwab, Shake ‘N’ Bake, Lucius FNGs: Speedo
COUNT: 13
WARMUP: SSH, Imperial W, Hill B, Michael P, WGS, Down Dog
THE THANG: road work to Tokyo Dome, 1 set Mike Tyson, then 3x 10 alternating shoulder taps and mountain climbers. Final set. Of mike Tyson, return to football field. Rounds of 3:00. Burpee Tabata, stadium Steps, Iron Mike Tabata, stadium steps, Joe Louis (w/Buster Douglas scale up) MARY: Cinderella Man, Nolan Ryans, Tot Soldiers
ANNOUNCEMENTS: bike ride tomorrow, Dad camping in September
COT: Douglas v. Tyson. Buster Douglas executed one of the best fight plans in history. Mike had stopped training-a factor, as was Buster upping his training for the fight. World champions— yet so much negativity. Buster beat Mike Tyson, but then quickly succumbed to the Queen and Jester. A positive though: transformational leadership can sometimes work quickly!

DATE: 2022-07-29
AO: Farm
Q: Sparky
PAX: Faceplant, Floppy Disk
FNGs: FNG- Billy Dingell “Wawa”
COUNT: 4
WARMUP: Beet Pickers, WMH, Touchdowns, Michal Phelps, calf raises, mozy

THE THANG: four corners- facing East, we ran to corner of soccer field to do exercises always facing East which meant running forward, sideways or back peddling. Corners were Merkins (40, 30, 30, 15), planks (60 seconds, 40, 36, 12) jump squats (30, 20, 15, 15) and wall sits (60 seconds, 40, 36, 24).

MARY: lbc, penguin crunches, Rosalitas, American Hammers

ANNOUNCEMENTS: none

COT:July is a hot afternoon and sultry nights and mornings when it’s a joy to be alive. July is a picnic and a red canoe and sunburned red necks and a softball (baseball) game and ice tinkling a tall glass. July is a blind date with summer. -Hal Borland.

DATE: 2022-07-28
AO: Olympus
Q: Rollingstone
PAX: Monk, Peanuts, Rambler, YNAB, Zeus, Juneau
FNGs: None
COUNT: 7
WARMUP: driving range mosey
THE THANG: various modes of travel from tee box to hole. Exercise every time pax reached frisbee. LBC after finishing hole, par=25 bogey=50 MARY: 75 lbc for a double bogey on last hole
ANNOUNCEMENTS: ask rambler

COT: good to learn from your mistakes, better to learn from the mistakes of others. Be the leader humble enough to Amit mistake for others to learn from.
Next time for ultimate frisbee golf: exercise only after completing hole. Exercise commiserate with score on hole.

DATE: 2022-07-28
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Wildcat, Butter
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Monkey Humpers X15 IC
• One lap around the field
• Frankenstein x 15 each direction
• Shoulder Taps x 15 IC
• PlankJacks X10 IC
• Mountain Climbers X10 IC
• Pickle Pointers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Circuit Round 1 (pacer does Bear Crawl around the playground – long one..) o Step Ups
o Incline Merkins
o LBCs
o Dips
• 1-2-3-2-1 Jacob’s ladder El-Capitan style
• Circuit Round 2 (pacer runs around the tennis court)
o Jump Ups
o Decline Merkins
o Planks
o Squats

MARY:
• Reverse Crunches x 15 IC
• Little Mermaid x15 IC
• X Factor x 15 IC
• Push Throughs x15 IC
• Heel Touches x 20 IC
• Scissors x 10 IC + 10 flutters IC

ANNOUNCEMENTS:
Horshack and Wildcat met with Greentree’s director earlier this week, with OldBay’s wife, to see how FreeState can best support the program. Few suggestions were made and more to follow

COT: