Backblasts

DATE: 2022-06-13
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Red Hot, Infinity
FNGs: None
COUNT: 5
WARMUP:
Beet pickers
Calf raises
Don Quixote
Side straddle hops

The THANG:
Tabada:
Arm circles
Bonnie Blairs
LBCs

Run to next corner of field,
Tabada:
Grady corn
Lunges
Big boy sit-ups

Run to next corner of field,
Tabada
Air presses
Squats jumps
Flutter kicks

MARY
Nolan Ryan

COT

We are taught that our circumstances define us. We should “embrace who we really are,” the world says, “and be authentic to our true selves.”

While it is indeed good to be authentic, we should be authentic to our real, true selves as sons and daughters of God with a divine nature and destiny.

DATE: 2022-06-10
AO: Horizon-Ao
Q: sticks
PAX: Mayberry, Kodiak, 3 mile, vplaxico
FNGs: attache
COUNT: 6
WARMUP: Jogging, SSH, MP, Stretching
THE THANG:
Circuit 1
1. Pullups: AMRAP
2. Jumping Jacks: AMRAP
3. Burpees: Reps: 15 (timer)

Circuit 2
1. Mountain Climb: Reps: 60
2. Pushups: AMRAP
3. Dips: AMRAP

Circuit 3
1. Step Ups: AMRAP
2. Aussie Pullups: AMRAP
3. Seal Claps: 100

Circuit 4
1 Parking Lot Lap
High Plank
Speed Skater

Jog on the Field

MARY: LBC’s, American Hammers, FK’s
COT: Prayer for Uvalde

DATE: 2022-06-12
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP: Let’s get moving!
THE THANG: head 3
Miles out to Bluemont on the 4
Mike Run trail, at the hour mark find a bridge,
Cross the creek and head back on the WO&D.
MARY: 8 ounce coffee cup curls
ANNOUNCEMENTS: none
COT: it’s a beautiful day, make the most of it!

DATE: 2022-06-11
AO: Freestate
Q: CashOnly
PAX: Butter, CashOnly, Horshack
FNGs: None
COUNT: 3
WARMUP: The usual
THE THANG: Run
MARY: There is something about Mary
ANNOUNCEMENTS:
COT:

DATE: 2022-06-11
AO: Farm
Q: PAXminer
PAX: Infinity, Matthew – Running Man
FNGs: Buzz (QIC)
COUNT: 3
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, and Michael Phelps.

The Thang: Casino Night!
The PAX take turns rolling a six-sided dice (used as a 3-sided dice). All PAX complete the exercise corresponding to the number rolled on the 3-sided dice. After completing that exercise, roll the dice and advance that many spaces forward. Turn over the cones as you go—no repeating of workouts. – #1–20 Bonnie Blairs
– #2–15 Jump Squats
– #3–20m Bear Crawl
10-count Break
– #4–20m Standing Long Jumps
– #5–15 Shoulder Taps
– #6–15 LBAC each direction
10-count Break
– #7–20 Step Ups
– #8–20 Shoulder Press
– #9–10 Chinooks each direction
10-count Break
– Start Over! But don’t repeat any exercises already completed. – Finale: Crab Walk 20m and then Jump Squats and Alt. Rev. Lunges

Go back down the line of cones, completing any exercises we missed.

Mary: Take turns leading core workouts: Dolphin Crunches, Flutter Kicks, LBCs, Dying Cockroaches, and Big Boi Sit-ups.

CoT: Although we did a little game of chance with our workout today, don’t gamble in real life. Life is hard enough, and gambling just makes it harder.