Backblasts

AO: LoCo Wolverine

QIC: Rikers

The PAX: Bobcat, Refueler, Beast, Silver, Pre, & YHC

WarmUp: 2 laps around the track; for YHC it was 80 coupon Man Maker burpees- Bobcat and Refueler joined for a few sets too

The Thang: 400m up tempo intervals with 200m mosey recovery OYO AMRAP. Goal was each HIM achieve at least 3 miles which was accomplished; all but Pre who lapped everyone and may have gotten 5miles
YHC was focused to not going too much too soon on a bad pedal.

Mary: focus on those running muscles: Alternating opposing arm/leg Superman 20 IC, Fire Hydrants 15 count each side, Pickle Pointers 20 count, Heels to Heaven with a twist up 20 count, LBC 20 count, Pickle Pointers 20 count, Plank hold (a Jewish lady coffee talk session – SNL popped up), Cobra Kai- stretch abs and move lower lumbar spine

COT: Burpee intentional fall down and get back up = resiliency. That is a lost trait it seems in our culture driven by performance and the constant need to measure up to someones definition of success: academics, socially, etc; we have become a performance based society. NoVA is one of the highest teenage suicide rates in our country…sad.
As we saw community tragedy with a young life lost too soon we are reminded of our eyes on things above (our God) and not on Earthly things- not leaders, not party, not definitions of success in the world. Our 43ft of influence is an opportunity to impact others and shine light and love. Our eyes should not be on what the world defines as success but that of our Heavenly Father.

#back_blast #loco

AO: Loco BRMS

QIC: Bolt, Co-Q: Microchip

The PAX: @Microchip, @Hoff, @Shute, @Mutumbo, @Gigawatt, @Brisket, @Nolan, @Boone

WarmUp: SSH, Arm Circles FW+BW, Leg stretch Shuteside+R side, DDD, Cobra Kai

Warmup Part 2: LIIT: Archer Pulls with bands 30s each Shute hand+Right hand, Banded Highknees 30s, Standing Squats w/coupons 30s, Hillbillies w/Coupons 30s, Sally Up downs 30s, Stationary Lunges Shute foot+Right foot 30s each, Mosey Lap

The Thang: In Cadence physically and with our breathing 3 sets total:
10 Decline Carolina Dry Docks, 10 Walking lunges w/coupons, 10 Coupon Curls, 10 Sumosquats w/coupons, 10 Dips rinse and repeat.

Mary:
Everything x 10
· Windshield wipers
· Long arm crunches
· Reverse crunches (Arms flat under butt head down)
· MAN MAKER BURPEES (10)
· Freddie Mercuries
· Modified v-sits (straight arms down bent legs)
· Heel touches (20)
· Burpee Mix
· Flutter Kicks
· Never cross Dolly
· Squat Hold or Wall Sit 30 seconds
· Burpee Mix and Repeat above as time permits

COT: Talked about the MABA challenge and why it is important: MABA! Why!

Falling down and getting back up again. Just because it is HARD doesn’t mean it can’t be done.

Getting knocked down and getting back up again! 1 million times with your fellow HIMs

More important than the burpees are how we planned to do them: together in fellowship. Research shows people who are in tight-knit communities fare better when disasters like the pandemic hit.

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AO: FreeState
QIC: @Deagle
PAX: 5 – @Deagle @Winston, @CashOnly, @BlackDiamond, @Horshack

Warm Up
· Side Straddle Hop (SSH) x 25 IC
· Merkins (traditional pushups) x 15 IC
· Mosey around the blacktop x2 knee up on the sides
· Hillbilly x 20 IC
· Hairy Rockets x 15 IC
· Air Pushes x 20 IC
· Michael Phelps x15 IC
· Mosey around the blacktop x2 butt kickers on the sides
· Cherry Pickers x 15 IC
· Windmills x 15 IC

The Thang:
3 rounds of 5 exercises each, first round 60 seconds each exercise, second 45, third 30.
No rest between exercises in each round
Bear crawl between rounds and recover
Exercises:
· Mountain Climbers
· Squats
· Spiderman Merkins
· High Knees
· Air Pushes

Jacob’s ladder (1-2-3)

Mary:
· Dying Cockroach x 20 IC
· Reverse Crunch x 20 IC
· Travoltas x 15 each side IC
· Flutters x 20 IC
· LBCs x 20 IC
· Dolly x 10 IC + 10 Freddie Mercury IC

AO: #Olympus
QIC: @Zeus
The PAX: Whamo (not in photo), Wallet (new FNG welcomes!) Hightower, Nano, Obadiah, Pop- Fly

WarmUp: Side Straddle Hops followed by 8 burpees, Willie Mays followed by 8 burpees, Cherry Pickers followed by 8 burpees, Wiley Mays followed by 8 burpees, Clockwise and counter clockwise arm circles – Downward Dog- Cobra Kai followed by 8 burpees, Up and down Olympus stairs 3x’s followed by 8 burpees
The Thang: Everybody Burpee Workout!
*Workout took place on Olympus parking lot.

1. Bob and Weave w/ coupon 12x followed by 8 burpees then 40 yard dash and back. (Four rounds)
2. Curls w/ coupon 12x followed by 8 burpees then 40 yard dash and back. (Four rounds)
3. Calf raises w/ coupon on shoulder 12x followed by 8 burpees then 40 yard dash and back. (Four rounds)
4. . Overhead presses w/ coupon 12x followed by 8 burpees then 40 yard dash and back. (Three rounds)
Mary: Big Boy’z, LBC’s, Flutter Kicks

COT: Many thanks to PPAX for coming out and allowing me lead them in this morning’s workout. You guys kept me true to myself following my Q and pushing me to finish each exercise.

Take away message: This morning’s workout taught me the true meaning of holding myself accountable. Also I learned how it is very important to have a strong circle of individuals around you that want see you win at life… This workout was not easy at all. I made a comment after the first round of exercise that “The workout looked really good on paper.” After each exercise into followed by burpees then the 40 yard dash and back and over again actually got harder rather than easier. When I’d start to walk I’d hear Pop – Fly and the rest of the PAX yell out “Come on Zeus NO WALK!!” And I trotted on. The PAX were teaching me how to be accountable. I received this lesson with a positive mindset. With that said I thank God for today’s lesson. I am grateful for the PAX that came out and pushed as well as the PAX that couldn’t make it this morning. I pray all homes are safe and sound. I pray that God looks at the desires of our hearts and not give us what we want, but bless us with what we need to be better husbands, fathers, brothers, mentors and contributors to our community. Amen

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AO: Highland

QIC: Trolley

The PAX: Jenner, Jag, Citrus

WarmUp: SSH, Arm circles, WMH, cherry pickers, down dog calf stretch, cobra kai, merkins, hillbillies.

The Thang:

Run lap. Stopped on diagonal corners for 10 Burpees -> 50 LBC’s

Run to Costco Garage: 15 Durkin, 15 Box jump, 10 Burpee

Climb stairs to top floor of garage (7 floors) -> Wall plank

Cross parking lot 3x – 1. Bear crawl, 2. Hop, 3. Lunge walk

Down stairs to exit of garage -> 5 Burpee, something else?

Run to Apartment complex parking lot: 15 Mountain Climbers, 15 Jump Squats

Cross parking lot loop -> 1. Bear crawl, 2. Hop, 3. Lunge walk

10 Diamond Merkins, 30 WW2, 10 Burpees

Run to Library: 15 Durkins, 15 Box jump, 10 Burpees

Run to soccer field: Cross the field changing exercises at the penalty markers & half field

1. Hop, 2. Lunge, 3. Bear crawl, 4. Hop, Sprint back

Mary: Freddie Mercury, flutter kicks (called it on account of time)

CoT:
At each location, we got on the ground and then back up again. Getting knocked down and getting back up again is the name of the game; it’s how we grow. When we get back up as strong or stronger than before, we demonstrate what is called resilience. Burpees do that, and we are in the burpee challenge. So, in the immortal words of Chumbawamba, "I get knocked down, but I get up again, you’re never gonna keep me down." Or, as the Apostle Paul said, "I can do all things through him who strengthens me" (Phi.4). Face adversity, test yourself, and seek to come back stronger than ever, if not on your own strength then by the strength of the Almighty God.