Backblasts

DATE: 2021-08-03
AO: Loco-Valhalla
Q: Dial-tone
PAX: Boone
FNGs: None
COUNT: 2
WARMUP: integrated squat-Michael Phelps-up/down head, integrated butt kicks-arm circles, integrated knee rises-arm circles, forward lunges, backward lunges.

THE THANG: 12 minutes run, warriors’ sequence, 3 different positions (from hatta yoga – only physical stuff)

MARY: integrated in the thang.

ANNOUNCEMENTS: none

COT:

“That’s the whole story. Here now is my final conclusion: Fear God and obey his commands, for this is everyone’s duty.” ‭‭Ecclesiastes‬ ‭12:13‬ ‭NLT‬‬
https://bible.com/bible/116/ecc.12.13.NLT

DATE: 2021-07-30
AO: Loco
Q: Dial-tone
PAX: Hoff, Nolan, Leonidas, Madonna, Ronaldo, Brisket
FNGs: None
COUNT: 7 strong
WARMUP: Mossy, side Straddle hops, squats,
THE THANG: 10 WW2s, sprint uphill, 1 burpee, mossy downhill, 9 WW2s, sprint uphill 2 burpees, and so on…

MARY: Plank-o-Rama

ANNOUNCEMENTS: none

COT:

Confess your sins to each other and pray for each other so that you may be healed. The earnest prayer of a righteous person has great power and produces wonderful results.” ‭‭James‬ ‭5:16‬ ‭NLT‬‬
https://bible.com/bible/116/jas.5.16.NLT

DATE: 2021-08-02
AO: Farm
Q: Matthew – Running Man
PAX: Chile, Sparky, Rocky
FNGs: None
COUNT: 4
WARMUP:
Side straddle hops
Beet pickers
Arm circles
Don Quixotes
Run around outside of soccer fields

THE THANG:
Run in a square, 20 yards x 20 yards. At each corner do the same exercise in increments of 7 (7, 14, 21, 28). Change exercise when you’ve completed each full square. Exercises:
Bonnie Blairs
Arm circles (forward and backward at each corner)
Big boy situps
Push ups
Leg lifts (glutes exercise)

MARY:
Flutter kicks
American hammers
Plank
Penguin crunches

ANNOUNCEMENTS:
@infinity is still out this week. @Chile will Q Thursday, and @Rocky will Q Saturday.

COT:
We can’t always achieve perfection, but we can seek constant improvement.

DATE: 08-1-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @Maj.Payne @Poe @Sticks @Flipper @Lucius @Booking @Obadiah @Roadkill @RedElephant @2percent @Lazlo

COUNT: 14

WARMUP: SSH, IW, Hillbillies, Cherry Pickers, WMH, Downward Dog, Cobra Kai

THE THANG:

* Split into two groups (as there is always a timer) and you are running in between each station around #thePatriot. Keep rotating and do each exercise 2x each

*1st: timer does 30 Air Claps, exercisers do planks

*2nd: timer runs around steps/up stairs, exercisers do step-ups

*3rd: timer does bear crawls, exercisers do derkins

*4th: timer does suicides on basketball court, exercisers do shoulder taps

*set of Aussie push-ups on the way back to the field

*5th: timer does 40 yard jogs up and back and exerciser does the following:

· Block Burpees

· Big Boy Sit Ups

· Block jump over

· Coupon Merkins

· Coupon around the world

· Block Squats

· Coupon Wheezy Jefferson (Movin’ On Up leg lifts)

· Block Curls

*6th: a series of bear crawl and walking on tip toes

Mary – Flutterkicks, Stretching, LBC

COT: Make sure to pull your weight in life for your family, friends, work and personal hobbies/goals. Don’t wait for someone to tell you. Self-reflect a bit and be true to yourself to pull your weight appropriately.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.

DATE: 07-30-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @OldBay @Maj.Payne @Bone @Sunshine @Coconut @Flipper

COUNT: 9

WARMUP: SSH, Hillbillies, Rockettes, Cherry Pickers, WMH, Downward Dog

THE THANG:

* Ring of Fire – 5 Merkins

* Mosey lap

* Starting on sideline – do 2x of each of these exercises

– Jog across field and back – 20 Dips

– Backward Jog – 20 Step Ups

– Karaoke – 20 Derkins

*Go To Goal Line – 20 reps of each exercise

– Run 25 & back – Joe Louis

– Run 50 & back – J. Louis, Air Claps

– Run 75 & back – J. Louis, Claps, Wheezy Jefferson

– Run 100 & back – J. Louis, Claps, Wheezy, Merkins

– Run 100 & back – Merkins

– Run 75 & back – Merkins, Wheezy

– Run 50 & back – Merkins, Wheezy, A. Claps

– Run 25 & back – Merkins, Wheezy, A. Claps, J. Louis

*From Goal Line

– 5 merkins then go 20 Yards for the full 100 yards.

– Bear Crawl. Broad Jump. Tip Toes. Broad Jump. Tip Toes.

– Then go back 100 yards

Mary — Spell – 5 more merkins for 200 total – LBC

COT – Thank you @Citrus @WeddingSinger for bringing me out. Offer thanks/gratitude today to someone that deserves it but you haven’t said anything. Sometimes not easier to communicate it, but it is always appreciated.

This message contains information which may be confidential and privileged. Unless you are the intended recipient (or authorized to receive this message for the intended recipient), you may not use, copy, disseminate or disclose to anyone the message or any information contained in the message. If you have received the message in error, please advise the sender by reply e-mail, and delete the message. Thank you very much.