Backblasts

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Introducing the Animal Alphabet Walk

AO: #Delphi

QIC: @Nano

The PAX: @El Niño, @Hightower, @Gadget, @Zeus, @Pop Fly, @Dunder, @Hoolihan

WarmUp: Side Straddle Hop, Windmills, Willy Mayes Haze, Michael Phelps, Ospreys,

The Thang: The PAX got lined up on the goal line for a socially distanced Animal Alphabet Walk. After each 10 yard increment, we did 5x merkins, 10x air squats, then switched up the animal. They included:

  • A – Armadillo (I don’t remember getting that dizzy as a kid!)
  • B – Bear Crawls
  • C – Crawfish (On all fours, explode backwards)
  • D – Deer Walk (Straight leg / fingertip crawl)
  • E – Eagles (Jumping spread eagles)
  • F – Flamingo (One legged hops)
  • G – Gophers (Elbow and knee crawl)
  • H – Hippos (May have looked like a bear crawl, but it was different;-)
  • I – Inch Worms
  • J – Jack Rabbits (Bunny hops on eggshells)
  • K – Kangaroo (Legs together, hop, and left/right punch)
  • L – Lizard (Same arm, same leg, low body)
  • M – Monkey (Walking Monkey Humpers)
  • N – Narwhals (Army crawl with one arm up and pointing forward)
  • O – Octopuses (Backward seated leg drag)
  • P – Penguin (Like a duck walk)
  • Q – Quail (Like a duck walk but with a jump at the end)
  • R – Rabbits (Deep squat jumps, like froggers)
  • S – Snake (Arms only, drag the legs)
  • T – Tortoise (Crawl, one body part at a time)
  • U – Unicorn (200 yard sprint)

Mary: LBCs, Breakdancers

COT: Self-determinism theory postulates that there are two parts to the behaviors that are in the domain of our control. The first are the behaviors we actually do control. We are presented with a situation, we consider the information, and behave accordingly. It may not be the best behavior, but it was done consciously. The second set of behaviors are our automatic behaviors, our habits. Some habits, like showing up to F3 workouts, are great. Yet, many of our daily habits aren’t so great and we need to step back, do something outside the box, and really think about the automatic behaviors we are doing with out thinking. This is a great way to generate new ideas, reinvigorate the excitement in old ones, and just try something new. Doing 200 yards of random animal walks was my attempt to motive this concept.

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Chad 1000x

AO: The Patriot

QIC: Lucius

THE PAX: Cable Guy; Choo Choo; Citrus; Elvis; Maguire; Maj. Payne, Slap Shot, Speedo; Spokes, Undertow; Wedding Singer

THE WARM-UP: 22x SSH; 11x Cherry Pickers; 22x Imperial Walkers; 11x Michael Phelps; Downward Dog; Cobra Kai; 22 Merkins; social lap to arena

THE THANG:

The PAX split into pairs to perform a modified version of the Chad WOD in honor and remembrance of Chad Wilkinson. Wilkinson, a retired Navy SEAL who had served for over 20 years, took his own life two years ago. At his funeral, his wife, Sarah, told the story of how Chad trained to climb Mt. Aconcaga: by performing box step-ups, in sets of 1,000, for time while wearing a 45-lb ruck. The 1,000-step Chad workout is done to honor his memory and to highlight our country’s epidemic of Veteran suicides.

The PAX did both by performing 5x:
– 100 step-ups

– Arena run
– 22 Merkins

Total of 1,000 step-ups and 220 Merkins for each pair of PAX. Plus a little more to pick up the six.

Social lap to the field for …

THE MARY: 18x Flutter Kicks

THE COT:

Several years ago the 22-push-up challenge spread across social media as a way to highlight veteran suicide rates. At the time, an average of 22 former service members committed suicide each day. Through awareness and active intervention, that number has dropped to just under 18 veterans lost per day. While 18 is way better than 22, it is still way too may.

Chad Wilkinson’s story is telling. A decorated veteran, with strong family and community ties, still chose to end his own life. As Sarah Wilkinson said “When Chad took his life, he had everything to live for … .” As we enter the holiday season, reach out to those around you and see how they are faring. The holidays can be a lonely time, even in the best of times. With the COVIDs keeping many isolated and anxious, this year may not be the best of times. Support those around you, veteran or non-veteran.

Further, consider devoting time or treasure to foundations that serve our service members and help address the trauma some carry after service.

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Hardest WoD Yet at the Farm

AO: The Farm

QIC: Infinity

The PAX: Cable Guy, Dungeon Master, Chile, Buzz, Cadence, The Colonel, Jag, Sea Dog, and South Paw

WarmUp: 20 SSHs IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Merkins IC, 10 Mountain Climbers IC, 10 Arm Circles with leg raised IC, 10 Michael Phelps IC, and 300m mosey.

The Thang:

Pair up the PAX, possibly one team of three, for a Dora-like workout.

Complete 100 reps of the following exercises, cumulative between team members.

One PAX performs the exercise, the other PAX runs 100m, and then they trade places.

As soon as the first team completes 100, rotate stations and start over.

100 Ball Slams

100 Box Jump Ups

100 Wall Ball Tosses 10’

100 Stationary Lunges

100 Coupon Swings

100 Leg Raises over Coupon

100 HRR Merkins

100 Bonnie Blairs

Mary: 25 Big Boi Sit-ups, 10 Nolan Ryans IC each side, and THUNDERSTRUCK!

Play “Thunderstruck” by AC/DC.

High Plank at the start.

1 Merkin every time they chant “thunder” in the first verse of the song.

1 Burpee every time they sing “thunderstruck” throughout the song.

Stop high planking and do a burpee the first time he says “thunderstruck” (1:52).

Hold Al Gore for second verse, stop by doing a burpee at next “thunderstruck” (2:43).

AMRAP Air Squats for remainder of song (4:51 total length).

Observations: This was a challenging workout, that pushed each PAX to his limit. Each PAX gave diligent effort throughout the workout, even toward the end when it got tough. YHC was surprised when his phone alarmed, signaling the end of the workout—time flies when you’re having fun.

CoT: During the Name-o-Rama, each PAX shared something they are grateful for (no repeats allowed).

YHC then shared the following quotation from Russell M. Nelson:

“Skilled scientists and researchers are laboring diligently to develop and distribute a vaccine against the coronavirus. But there is no medication or operation that can fix the many spiritual woes and maladies that we face.

“There is, however, a remedy — one that may seem surprising — because it flies in the face of our natural intuitions. Nevertheless, its effects have been validated by scientists as well as men and women of faith.

“I am referring to the healing power of gratitude.

“The book of Psalms is filled with admonitions to express gratitude. Here are just three of them:

‘It is a good thing to give thanks unto the Lord.’ (Psalms 92:1)

‘O give thanks unto the Lord; for he is good.’ (Psalms 136:1)

‘Come before his presence with thanksgiving.’ (Psalms 95:2)

“Counting our blessings is far better than recounting our problems. No matter our situation, showing gratitude for our privileges is a fast-acting and long-lasting spiritual prescription.”

Try the gratitude prescription in the coming week—express gratitude not only to the SkyQ, but also to those closest to you. You will see improvement in your life, so says the wisdom of the ages.

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Today at Sparta: Failure is the only option!

AO: #sparta

QIC: @Nano

The PAX: @El Niño, @Maj. Pain, @Gadget, @Zeus, @Infinity, @Monk

WarmUp: Side Straddle Hop, Windmills, Willy Mayes Haze, Michael Phelps, Cherry Pickers, Mountain Climbers

The Thang: The PAX got lined up on the goal line for a socially distanced set of exercises including:

  • Coupon Lung
  • Coupon Bench Press
  • Bonnie Blairs
  • Coupon Goblet Squats
  • Bent-over rows
  • Dumbbell Curls
  • Tricep Extension

All the PAX would start at the same time and go until someone hit their limit. At that point, the PAX together lined up along the sideline for a lap around the field. The lap included:

  • 50 yd shuffle left
  • 50 yd shuffle right
  • 50 yd backwards run
  • 50 yard shuffle left
  • and 50 yard shuffle right
  • All of this done Ricky-Bobby Style (forward sprints)

We then switch exercises and pressed on for one full round by everyone.

Mary: Dirty Dogs, Flutter Kicks, In Outs, Ring of fire, Big Boi Sit-ups, Superman’s

COT: Exercising to failure showed us that no one is always the strongest or always the weakest. The team worked together and pushed each other to keep going on.

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FriYAY Coupons and Comic Superheroes

AO: LoCoQIC/YHC: Rikers
The Pax: Refueler, Boone, Gigawatt, Dial-tone, Microchip, Empire, Silver, Hoff, Brisket, The Hoff, Pre, Bolt, FNG- (Chris- “Beast”), & YHC
Warm-up: Hairy Rockettes x20 IC, Hillbilly Walkers x 20 IC(?), Batwings (Batman) arm circles front x20 IC-back x20 IC- seal claps x20 IC- overhead claps x20 IC
The Thang:
Flora 1-2-3 with Coupon (total reps between partners) and Partner up (size and speed does not matter)
100 reps- Derkins off coupon P1, Derkin plank off coupon (flapjack)
200 reps- LBC with Coupon P1, Leg raise over coupon P2 (flapjack)
300 reps- Goblet/coupon squats P1, Goblet/coupon squat hold P2 (flapjack)
Superheroes (OYO)- Wolverines x5, Spider-Man crawl 5 parking spaces, Aquaman (swimming on belly) x15; intentional add-on: Down Unders x15, Coupon swings x15
Rinse and repeat until Mary
Mary (OYO):Pickle pointers x25, Thor (1:4 ratio BB sit-up with American Hammer), Heels to Heaven x25, Superman x25, Pickle pointers x25, Toy soldiers x 50
COT/ Naked Moleskin: Reminder of F3 and impact on us and the proximity of influence (43ft lead ahead) we have a men to be better husbands, fathers, and leaders in our community. The gloom makes us better for those in or proximity of influence every day.
Take out by Pre
YHC enjoyed the pain lab of creativity developing this workout. The addition CMUs as a coupon created an element of appreciation of our ability. I may have over shot my runway but I think the PAX will feel the muscle appreciation. Always a pleasure and a blessing to lead a group of men to push each other to be better.