Backblasts

DATE: 2021-07-26
AO: Loco
Q: Hoff
PAX: Rikers, Brisket, Refueler, Mutombo, Shute, Dial-tone, CrotchRocket, Ronaldo, Hoff, MicroChip, Scranton FNGs: None
COUNT: 11
WARMUP: Side Straddle Hoffs x15 IC, Michael Phelps x10 IC, Side lunge x3/side, Cherry pickers x15 IC, Downward dog with calf stretches, Cobra Kai.
THE THANG: Four Corners around the school, with @Hoff pace mosey in between corners. PAX option to mosey at faster pace between corners and complete a set exercise upon arrival (Corner 1: Plank, Corner 2: Squats, Corner 3: Merkins, Corner 4: Squat Hold). Once all PAX arrived at a corner, one PAX rolled the mid-level die to identify the exercise for that corner and led the exercise. Four laps completed for approximately 2 miles of mosey with 16 beatdown corners that included: Burpees, Mountain Climbers, Incline Merkins, Walking Lunges, Backward Lunges, High Knees, Crunches, Arm Circles, 30 Second Plank. MARY: Flutter Kicks, Windshield Wipers, Freddie Mercury, Australian Snow Angels.
ANNOUNCEMENTS: Support needed to grow Kodiak at Round Hill ES – Recruit and EH your friends in Round Hill to get out on Wednesday mornings for epic @Rikers and @Bolt beatdowns.
COT: Kindness & Forgiveness – Our world is filled with so much negativity and hate, yet our charge from God to be kind, forgiving, and loving. In Ephesians 4: 31-32, God calls us to:
’31 Get rid of all bitterness, rage, anger, harsh words, and slander, as well as all types of evil behavior. 32 Instead, be kind to each other, tenderhearted, forgiving one another, just as God through Christ has forgiven you’. It is profound and humbling to think that God through Christ has forgiven us and calls us to be kind and tenderhearted. Kindness and forgiveness are so important but seem so hard for so many people. As HIMs, we are called to be leaders and set an example, so I encourage you to always be kind to those around you – First and foremost, be kind and forgiving to your wife and children, and also be kind to the staff at Starbucks, the cashier at Giant, the person that walks by you at Costco, and all those around you. Kindness spreads and we need to be the light that ignites the fire of kindness in the world around us.

DATE: 2021-07-26
AO: Farm
Q: Infinity
PAX: Chile, Sparky, Rocky, Matthew – Running Man
FNGs: None
COUNT: 5
WarmUp: Copperhead Squats, Don Quixote, Beet Pickers, LBAC with leg raised, Michael Phelps, and 200m Mosey.

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 Sit-ups, and
⅛ mile run

Round 2:
10 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
⅛ mile run

Round 3:
10 Plyo pushups,
15 8-count Squats,
20 V-Ups, and
⅛ mile run

Round 4:
10 Stagger pushups (5 each arm),
60-sec squat hold,
20 American Hammers, and
⅛ mile run

Round 5:
10 Peter Parker pushups (5 each leg),
15 Spider-Man squats,
60-sec elbow plank, and
⅛ mile run

Round 6:
10 Dry-Docks,
15 Squat-Lunges,
20 LBCs, and
⅛ mile run

Round 7:
10 Hand-release pushups,
45-sec Leg Raise Hold (left leg),
45-sec Bird Dog (left arm), and
⅛ mile run

Round 8:
10 Diamond pushups,
45-sec Leg Raise Hold (right leg),
45-sec Bird Dog (right arm), and
⅛ mile run

5-10 Jack Webb’s

CoT:
“If you want to win, you must be good enough to beat the ref!”
Who is the “ref” in your life? What person or situation beyond your control is standing between you and success? No matter what we’re trying to accomplish, there’s always a barrier of some kind to overcome, and it’s often something over which we have no control.
Instead of focusing on the barriers, let’s work to become so good that we’ll succeed no matter how many bad calls the ref may throw at us. If you want to win, don’t complain about things beyond your control. Just be good enough to beat the ref.

DATE: 2021-07-24
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, Thanksgiving
FNGs: BradyBunch
COUNT: 5
Yesterday we lost @BlackDiamond to South Africa, today we won FNG @Thanksgiving originally from Turkey

WARMUP:
• SSH x 20 IC
• Cherry Pickers x 15 IC
• Harry Rockettes x 15 IC
• Run around the blacktop x 2 with Side Shuffle on the sides • Arm Circles small and wide each way x 10 IC
• Around the Mountain (plant hands and do Mountain Climbers moving feet around in a wide circle) x 2 Each Way OYO • Windmills x 15 IC

THE THANG:
• Farmer Ted
o First PAX ‘farmer carries’ two coupons one their sides (one in each hand) the length of the blacktop while the other PAX do merkins
o When the 1st PAX reaches the end of the blacktop, the other PAX lunge walk to Meet the 1st PAX who is holding plank o Repeato rotate until all 5 PAX have been the farmer
• Mosey down to the field
• The “Black Diamond” in honor of Black Diamond who said the beatdown doesn’t really start until you do burpees
o Run to 1st base – do a burpee, 2nd base 2 burpees, 3rd base 3 burpees, Home plate 4 burpees, 1st base 5 burpees . . . 10 burpees. • Mosey our way back to the blacktop
• 21 – Basketball
o Every PAX for themselves
o Free throw = 1pt, Inside the arc 2 shots, outside the arc = 3pts o First PAX to 21 exactly puts the coupons away (Winston)

MARY:
• Flutters x 20 IC
• Dolly Tractors (Dollies at each angle called out on the Protractor) x 60 seconds • Reverse Crunches x 15 IC
• Plank-o-rama x 10 count x 5 IC (center, left, center, right, center) • Big Boi Hammers (Sit up and do a hammer on each side) x 10 IC

ANNOUNCEMENTS:
o 20th Anniversary 9/11 Stair Climb (Saturday)
o F3 Nation 10 Year Anniversary 10/8-10 in Wilmington, NC
o The Grunt (Nov 6 or 11, TBD)

COT:
• Name-o-rama
• Name FNG: Thanksgiving
• Coffeeteria

DATE: 2021-07-24
AO: Charlestown-Ao
Q: Lazarus
PAX: Inglewood, Damien, Rigger, Banjo (WV)
FNGs: D’artagnan WV, Agnarr
COUNT: 7
WARMUP:
SSH, Don Quixote’s, Arm Circles, Mtn Climbers
THE THANG:
Thang 1:
Partner, Dora-esque. Ladder down on reps from 11. Pax 1 runs from pavilion to Tennis courts fence (~50 yards) and back. Pax 2, after finishing reps, starts running to close the distance. Where they meet while running, the runner Pax 1 does the next rung down the ladder for reps, while Pax 2 runs to the fence. Continue alternating as distance to fence gets shorter and reps gets fewer.
6 Rounds- Merkins, Iron Mikes, Air Squats, Peter Parkers, Coupon Shoulder Press, Coupon Curls

Thang 2:
Bear crawl fartlek.

MARY:
Each Pax Q’s their own Mary exercise.

ANNOUNCEMENTS:
Do a mini Sasquatch (aka an Ewok) with Capital Region on 7 Aug. 9/11 Stair Climb

COT:
Life is short, spend it on what is important.

DATE: 2021-07-24
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: Buzz, Dictator
COUNT: 4
WarmUp: Don Quixote, Copperhead Squats, Michael Phelps, Beet Pickers, and Merkins.

The Thang:
Seven rounds of the following exercises with coupons, 20 sec each, 10 sec in between: Good Mornings
Curls
Goblet Squats
Dips
Bent Over Rows
Shoulder Press
Reverse Lunges
Chest Press

Mary: Flutter Kicks, Penguin Crunches, Sweat Angels, Australian Snow Angels, Nolan Ryan, and American Hammers.

CoT:
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go through the pain no matter what happens.” – Arnold Schwarzenegger