Backblasts

DATE: 2021-07-29
AO: Freestate
Q: Deagle
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Merkins x 15 IC
• 2 laps around the blacktop, karaoke on the sides
• Cherry Pickers x 15 IC
• Frankenstein x 15 OYO
• Alternating Side Squats x 15 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC
• 2 laps around the blacktop, HN/AK on the sides

THE THANG:
The Supervisor, including these three exercises
• Dips (250)
• Squats (350)
• Merkins (200)

Jacob’s ladder (4-3-2-1)

5 minutes of self-stretching

MARY:
• Flutters x 20 IC
• Outlaw x 20 IC
• Dolly x 20 IC
• Plank-o-Rama
• Dying Cockroach x 20 IC
• Reverse Crunches x10 IC + 10 flutters IC

ANNOUNCEMENTS:
COT:

DATE: 2021-07-29
AO: Highlands
Q: Toolbox
PAX: Old Bay, Toolbox
FNGs: None
COUNT: 2
WARMUP: SSH, escalating high knees slow to fast, deep squats, static lunge, WMH, cherry pickers, down dog, calf stretches, mosey around costco parking deck.
THE THANG: 10 box jumps, 1 flight of stairs up and down, 10 box jumps, 10 derkins, 2 flights up and down, 10 box, 10 derkins, 10 heels to heaven, 3 flights up down, box jumps, derkins, heels to heaven, 10 plyo merkins, 4 flights up down, box jumps, derkins, h to h, plyo merkins, twisting h to h IC, 5 flights up down, box jumps, derkins, h to h, plyo, twisting h to h, 10 superman/swimmers IC, 6 flights up down, and lastly all of the above with a deep squat pulse hold with arms raised and 7 flights up and down. mosey back to the parking lot. MARY: bear crawl and crab walk (or walk walk)
ANNOUNCEMENTS: none
COT: sometimes the best things in life are unplanned. Great conversations, changes in work, life, relationships…etc. Be thankful and be prepared. SYITG.

DATE: 2021-07-28
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Brown Bag, Kodiak, Riot, sticks, Lazlo
FNGs: attache
COUNT: 7
WARMUP: SSH, Michael Phelps, Stretching
The Thang: Dan and Dave
1) 100 meter sprint
2) Long jump – broad jumps
3) Shot put – 10 thrusters
4) High jump – run 10 yds, 10 squat jumps
5) 400m run
6) 110 meters hurdles – bear crawl 10 yds, squat jump
7) Discus throw – 20 around the world with coupon
8) Pole vault – back bridge holds
9) Javelin throw – 20 burpees
10) 1500 meters (1 mile run)
MARY: Flutterkicks, LBC’s
ANNOUNCEMENTS: Happy Hour on Thursday
COT: Olympic athletes win by making the Olympics, just like Pax win by showing up early for a workout. Thoughts on Simone Biles: we never know what it is truly like walking in another’s shoes

DATE: 2021-07-27
AO: Delphi
Q: Nano
PAX: Zeus, Ashe, Hightower, Glee, Dunder, YNAB, Lightyear, slider FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Michael Phelps, Good Mornings, Windmills, Down Dogs

THE THANG: Following the warm-up the PAX set off for two laps around the field to get the blood flowing a bit. Then it was time for Part 1, 9 minutes of Tabata.

Part 1:
5x Burpee, 10x Merkins, 15x Air squats
Repeat every minute on the minute
9 rounds!

Part 2:
The PAX paired up and while one would wall site the other would do the following:

Run to line 1 (20 yards) 1 Burpee, 6 Get-ups (reverse burpee?), run back and switch with partner.
Run to line 2: (40 Yards) 2 Burpees, 5 Get-ups, run back and switch with partner. And so on until we reach 6 and 1.
MARY: LBCs, Big Boys, Fed Merc, done!
ANNOUNCEMENTS: July 31st, Zeus and Maj. Payne do their B-Day Thang.
COT: What you focus on is where your energy flows! Keep your focus on what’s good in life and you will keep generating more good for you and those around you.

DATE: 2021-07-28
AO: Loco
Q: Rikers
PAX: Pre, Refueler, Hoff, Leonidas, Mutombo, CrotchRocket, Nolan, Shute FNGs: Shakira and De La Rocha
COUNT: 11
WARMUP: SSH x15 IC, Willy Mays Hayes x 10 IC, Don Quixote x10 IC, Cobra Kai press x10, Downward dog THE THANG:
Supersets 3 rounds:
Pull-up/underdog > Burden Kettle swing
Burden Kettle press > Goblet squat
Kettle upright row > Single leg deadlift to curl to shoulder press Clap merkin > Burden Bulgarian squat
MARY: 2 Rounds- Band steamboats- abduction,extend, flex, adduction down: weighted pickle pointers with weight, L-swings, T- supermans ANNOUNCEMENTS:
COT: Co- Q Pre brought us home
This morning we worked anaerobic without any aerobic.
It’s important so that you have a strong foundation to prevent injury and prepare for more grueling work ahead.

“Therefore, my beloved brothers, be steadfast, immovable, always abounding in the work of the Lord, knowing that in the Lord your labor is not in vain.” ‭‭1 Corinthians‬ ‭15:58‬ ‭

Like anaerobic work, we should also build a firm foundation for our spiritual lives.

“for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” ‭‭1 Timothy‬ ‭4:8

Focus not just on building your physical foundation, but your spiritual one HIMS!