Backblasts

9 PAX gathered on a crisp, no…a wicked cold morning expecting a Groundhog Day festival. What they got was a bit different, with a splash of Payne. Here’s what happened…

AO: Horizon

QIC: Maj Payne

The PAX: Magoo, 3-Mile, Brown Bag, Disco, Derail, Mayberry, Kombucha, Kodiak

WU: 20 x SSH, 10 x IW, 10 x WMH, 10 x Cherry Pickers, 10 x BWS. Let’s go!!

The Thang: Mosey onward to the playground for 3 x 10 Aussie Push-ups combined with 3 x 10 suspended Merkins on the ropes. Mosey again, bear crawl through the bike rack, then traverse the monkey bars. Continue to the parking lot for 1 x burpee per parking line moving all the way to the end for 24 x burpees. Once finished, plank until the 6 is in, then knock out 10 x Merkin. Bring it back on the other side for 3 x Big Boy Sit-ups per parking line. 17 lines equals 51 BBSUs! Once finished, Dead bug until the six is in, then knock out 25 x LBCs. We’re moving again! Mosey to the Discovery covered area for 3 sets of Step-ups and Derkins. 5 x high derkins / 20 x Step-ups, 10 x medium Derkins / 15 x Step-ups, 20 x Merkins / 10 x Step-ups. Let the mosey continue around the school to the Williamsburg entry for 3 x 15 Dips and 3 x 15 Lunges. Moving once again to the basketball court for a perimeter bear crawl. Once all PAX finish, knock out 10 x Merkin. Keeping it going bc it’s cold outside! Round the loop to the Discovery entry and circle it up.

Mary: 20 x Flutter Kick, 20 x Freddie Mercury, 20 x Heels to Heaven, 20 x Penguin Crunches, 50 x LBC.

Announcements: ARC Saturday! And see the monthly challenge — Abs to 80s tunes!

COT: Life throws curve balls, and we’ve got to be ready for them. F3 helps us to be mentally and physically ready to handle anything life throws at us, whether it be because we are physically fit or because we have this fellowship and faith that strengthen our minds and spirits. Be ready for whatever life throws your way! You can’t lead effectively if your not fit — mind, body and spirit!

Aye!

AO: #FreeState
QIC: @Horshack
PAX: 4 – @deagle, @Winston, @CashOnly

Warm Up

· 25 SSH

· 15 Monkey Humpers IC

· 15 Hairy Rockettes IC

· 20 Stationary High Knees (4 count) IC

· 15 Cherry Pickers IC

· 15 Hill Billies IC

· 15 Imperial Walkers

· 15 Windmills IC

The Thang – Grab Coupons

· G-20 Grave Diggers (lift coupon from ground up to alternating shoulders)

· R-20 Russian Dips (Thunderdome, alternate one leg out)

· O-10 One Calls (Hand Release Merkin, shoulder taps)

· U-20 Underdog (Thunderdome, supine pull up)

· N-10 Noodling Merkins (Merkin on down count reach out for 3 count, alternate)

· D-10 Dancing Bears (Dry Dock Right hand and left foot up four count)

· H-10 Head, Shoulders, Knees & Toes (1) Deadlift coupon to thighs 2) Front Lateral Raise coupon, straight arms 3) Pull coupon, laterally, to chest 4) Press coupon overhead 5) Lower coupon behind your head, elbows pointing up 6) Extend coupon back over your head, keep elbows up 7) Lower coupon to chest 8) Extend coupon out laterally from chest, until arms straight 9) Lower coupon to thighs, arms straight 10) Lower coupon to ground,

· O-10 One Leg Burpee (keep one foot off the ground throughout, alternate foot)

· G-15 Groiners (Start in Plank, bring feet up and outside of shoulders)

· D-10 Deconstructed Burpees (Squats, Leg Thrusts, Merkins, Squat Jumps)

· A-ATMs (10 Alternating Shoulder Touches In Cadence (4-count), 10 Tempo Merkins (down on the 1-2-3, up on 4), 10 fast Merkins)

· Y-10 Yoke Walk Lunges with Coupon OYO

Mary-

· 10 Dr W – 8 count (dolly / Rosalita / W- reach between legs / return) IC

· 20 Big Boi Sit Ups with Coupon IC

· 15 Pickle Pounder IC

· 15 Pickle Pointer IC

· 20 Windshield Wipers IC

COT: Q-Source Q1: Get Right, Q1.1: Daily Red Pill

· A daily commitment to accelerate fitness, fellowship, and faith.

· We need disruption to initiate movement to get right in service to the larger mission

· Requires commitment to proactively focus on preparedness

· The Blue Pill is choosing the easier path to seem and appear to be committed rather than actually being committed.

AO: Delphi

QIC: Nano

The PAX: Hightower, Pop Fly, Gadget, and YNAB (aka Kesha).

Warm-up:. SSH, Willie Mayes Haze, Arm Circles, Good mornings (with a clap for Mule).

The Thang: We had four cinderblocks, for four corners, and one timer with a 25# plate and sled. The PAX with the plate and sled slid down the Delphi hill while the rest did their exercises. Which included:

Round 1:
Calf raises, gravediggers, squats, forward rows.

Round 2&3:
Overhead press, curls, lunges, CB swing

Round 5:
Blockies, the entire time

Mary:
We Incorporated the monthly challenge which included LBCs, gas pumps, and heals to heaven while listening to Sinead O’Connor, "Nothing compares."

We had time for two rounds of ring of fire: merkins and monkey humpers.

COT: Enduring through hardships molds you into a man.

Check out those smiling faces!

It’s not easy beating the fartsack monster when the flakes are falling from the sky, the wind is blowing and the temps are in the frigid zone. But six #HIM did just that this Monday morning to knock out some circuit sets of Payne! With chains dragging, battle ropes swinging and a bit of cover from the High School building entry area, spirits rose up to defeat the gloom once again! Here’s how it played out…

AO: The Patriot

QIC: Maj Payne

The PAX: Lazlo, Spokes, Cable Guy, Slapshot, Wedding Singer

WU: 20xSSH, 15xIW, 10 xWMH, 10x Cherry Pickers, 10xBWS

The Thang:

Mosey to the arena for some circuit training.
Station 1 : 10 yd bear crawl down /crawl bear back w/chain drag (timer)
Station 2: KB squat
Station 3: LBC
Station 4: Battle rope
Station 5: Tricep kickbacks
Station 6: Band curl

Station 1: Wall balls x 10 (timer)
Station 2: LBC
Station 3: Battle rope
Station 4: KB swing
Station 5: Seated band rows
Station 6: Jump rope

Mary: No Mary today. time flies when you’re having fun!

COT: Lots of darkness exists in the world these days, but there is also so much to be thankful for in our lives. Thank you Lord for the ability to gather today. Life continually throws curveballs at us all and the opportunity to gather together in fitness, fellowship and faith helps us all to make it through the gloom together as brothers. Help us to continue making ourselves stronger and better, to be better husbands, fathers, brothers, sons, work colleagues or whatever role in this world we serve. Help us to bring others into the PAX so that they may discover what we all have found.

#back_blasts #loco

AO: Loco BRMS

QIC: @Bolt (VQ)

The PAX: @Shute, @Brisket, @Refueler, @Dial-tone, @Bobcat

Warmup: Shovel the snow from under the Bulldog pavilion.

Warmup Part 2: SSH, Hand squeezing, Leg stretches side and forward lunges, Cherry pickers, DDD, Cobra Kai

The Thang: The Music Never Stops. Monday will HIIT you like a Led Zeppelin so HIIT it.

Four Corners HIIT (20 Sumo Squats, 20 Dips, 20 Stationary Lunges, 20 Bear Liftoffs, rinse and repeat)

– Zeppelin Song 1: HIIT
– Plank/Shoulder Taps to Mcgyver theme song ~2 minutes
– Zeppelin Song 2: resume HIIT
– Mosey to Airwolf theme song ~3 minutes
– Zeppelin Song 3: resume HIIT
– Chumbawamba: Burpees of your choice + running in place
– Zeppelin Song 4: resume HIIT
– Mosey to A-Team theme song ~3 minutes
– Zeppelin Song 5: resume HIIT

Straight into…

Mary: He-Man theme song: 30s Plank, 30s Superman, 30s heel taps, 30s Flutter kicks, 30s Heels to Heaven, 10s LBCs

COT: Whether you are a father or uncle or mentor or doing things to take care of others in what may seem like a thankless job. I thank you and I appreciate what you do. In honor of that I read a poem by Kate Baer ‘What Kind Of Man’.