Backblasts

AO: Sparta, Friday 5-21-2021
QIC: Zeus
The PAX: Ash, I-Beam, Obadiah, Swish
WarmUp: SSH, Merkins, Downward Dog, Cobra Kai, Arm Circles
The Thang: Three sets of separate circuits. Containing three exercises in each circuit bracket (9 total exercises) 4 rounds. Exercises-1st bracket- Merkins, Squats, LBC’s- 2nd bracket Merkins, Big Boyz, Hot Foot Box jumps(12 each foot),- 3rd bracket step back lunges, Penguins, Plank Jacks
100 minute plank (The Pax didn’t know but I made a mistake and set my timer for 140 seconds the gory two rounds)
Lastly a run to the opposite goal line and back after each complete round
Mary: All Pax concurred with Q that Mary was incorporated in the Beatdown.
COT: I was inspired to Q this Beatdown during a one on one Q led by @Obadiah in December of last year. Thanks guys for going on the journey with me this journey with me.

Sent from Yahoo Mail for iPhone

AO: #freestate

QIC: @Deagle

The PAX: 2 – @Horshack, @Winston

WarmUp:
• SSH x 25 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• The Hundreds x 20 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:
3 rounds of the following (60 seconds in each station) 
    – Upper location – plank 
    – Middle LBCs 
    – Down – Merkins 
One round of running around the stairs with Burpees, Dips and Step ups 

Mosey on our way back to the blacktop 

Mary:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

AO: The BurgQIC: MaterThe PAX: Mater, SquidWU: SSH x 20 / Harry Rockettes x 10 / Micheal Phelps x 20 / Side Lunges x 10 / Lunge Stretch / Calf StretchThang:

HERO WOD GOODELL (modified for F3 compatibility)5 Rounds for Time
400 meter Run
20 Coupon Thrusters
14 Coupon Swings
38 reps of "X"
Round 1: Merkins
Round 2: Air Squats
Round 3: Coupon Curls
Round 4: Alt Lunges
Round 5: BurpeesMary: ‘Pass the Mic Style’ Toe Touches x 25 / American Hammers x 20 / LBC x 40 / Pickle Pointers (NOT PARTNER ASSISTED) x 20 / American Hammers x 20 / COT: Getting up is at 5:00 am to workout is tough. Thinking you are too busy at work, too busy with your family is the wrong excuse. Sharpen your mind and body and you will be better at work and better for your family!

DATE: 2021-05-20
AO: Farm
Q: Rocketman
PAX: Infinity, Rocketman, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP:

– Side Straddle Hop x 12, IC
– Michael Phelps x12, IC
– Don Quixote x16 IC
– Willie Mays Hayes x14 IC
– Cherry Pickers x14 IC

THE THANG:

In honor of Sgt. George Phillip Moskowitz of the City of Fairfax Police Dept. EOW: Dec 31, 2019

https://wodwell.com/wod/the-stache/

AMRAP!

– Run around the field
– 12 Merkins, downs
– 31 Lunges/Nolan Ryans/Shoulder Taps, IC
– 19 Burpees, downs
– 54 Squats/LBCs

6 MOM:

12 reps or so of each:

– Flutter Kicks
– Australian Snow Angels
– Big Boi Situps (54 reps!!!)
– American Hammers

COT / WORDS OF WISDOM:

>From Psalm 144 today:

Blessed be the Lord, my rock,
Who trains my hands for war,
And my fingers for battle;
My lovingkindness and my fortress,
My stronghold and my deliverer,
My shield and He in whom I take refuge,
Who subdues [a]my people under me.

God built David for the battles ahead of him and He has brought you to the battles you face this day. When Jesus is our King, our fortress, our stronghold, we have hope that we can conquer each and every battle before us.

DATE: 2021-05-20
AO: Highlands
Q: Toolbox
PAX: Jenner, citrus, Trolley, Katniss
FNGs: None
COUNT: 5
WARMUP: SSH, merkins, air squats, merkins, lunges, merkins, imperial squat walkers, merkins, hillbillies, merkins, and mtn. climbers.
THE THANG: Bricky Bobby’s (coupon Ricky Bobby’s), 11s up and down stairs with coupon (burpees and coupon squat thrusts), coupon mosey, 5 pullup counter rest of PAX does stations of AMRAP air squats, big boy sit ups, or merkins. Rotate through 2 times.
MARY: Ring of fire: group does squat pulses while PAX does 3 burpees and runs around the circle, rinse and repeat through the group. ANNOUNCEMENTS: memorial day events, check slack channels.
COT: if you want to go fast, go alone, if you want to go far, go together. Push everyday, find your limits, keep pushing…together. Daily prayer from @Trolley.