Backblasts

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Brooklyn

WarmUp: Dynamic movements to (literally warm us up): 16 SSHs IC, 10 Mountain Climbers IC, 5 Merkins IC, 10 Don Quixote, 10 Cherry Pickers IC, 10 Willy Mays Hayes, and 10 Michael Phelps IC

The Thang:

Mosey to the close hill for Jacob’s Ladder!

6 Air Squats at top, 1 Burpee at the bottom

5 Air Squats at top, 2 Burpees at the bottom

…

1 Air Squat at top, 6 Burpees at the bottom

Mosey to parking lot

6 walking lunges, 1 merkin

6 walking lunges, 2 merkins

…

6 walking lunges, 6 merkins

Line up at one end of parking lot

Bear crawl two parking spots forward, 1 burpee

Bear crawl two parking spots forward, 2 burpees

…

Bear crawl two parking spots forward, 7 burpees

Now, travel back to the other end of the parking lot

Run backward two parking spots, crawl-bear back 1 parking spot

Repeat until reach curb

Mosey to field for Dora’s Evil Twin!

10 burpees, run 120 yards to other end of field

20 merkins, run 75 yards across field

30 air squats run 120 yards to other end of field

40 LBCs, run 75 yards across field back to start

10 Roll-over Merkins

Mary: 14 Dying Cockroach IC, 10 American Hammers IC, 10 Hello Dollies IC, 12 Flutter Kicks IC, 10 Nolan Ryans each side IC, and 15 Penguin Crunches IC

Observations: Congratulations on completing your first sub-freezing workout! This was a challenging one, but the PAX kept moving out of necessity to fight off hypothermia. We impressed the construction workers mustering at the other end of the parking lot.

CoT:

There are two states in a relationship: positive sentiment override negative sentiment override. There is no in-between.

The HIM knows that he is either Accelerating or Decelerating in all of his endeavors and relationships, particularly with his wife. There is no other in-between state of nature as such as “maintenance”. If you think you are maintaining, you are actually Decelerating because there is no Status Quo . Thus, the HIM never thinks of maintaining his marriage. He always focuses on Accelerating it. What are you doing to accelerate your most critical relationship?

AO: Horizon

QIC: Maj Payne

The PAX: 3-Mile, Magoo, Sticks, Kodiak, Derail, Kombucha, Disco, Grease Monkey, Infinity, FNG Ozark, Attaché, Fuzz

Warmup:

• SSH x10
• 5 x Burpee
• BWS x 15
• Imperial Walker x10
• 5 x Burpee
• WMH x10
• Cherry Pickers x 10
• 5 x Burpee

The Thang: Mosey to the corner hill for Jacobs Ladder – climb hill, 6 x body weight squat, back down, 1 burpee, back up, decreasing body weight squats and increasing burpees each time, maintaining 7 reps total.

Continue to mosey around school. Then 5 x steps, 1 x Merkin, 5 x steps, 2 x Merkins, 5 x steps, 3 x Merkins. And so on up to about 10 x Merkins or so.

Continue forward to parking lot for…

Two steps forward and one step back. Broad jump 2x parking spots, crawl bear back one. Do this for 8 spots.

Then…

One step forward and two steps back. Run backwards 2x parking spots and bear crawl forward one. Do this for 8 spots.

Move back to the soccer field for a quick 10 x Rollover Merkins.

Finish the Thang with a 4 corners Payne Box:

10 x Burpees, sprint to next corner for…

20 x Merkins, sprint to next corner for…

30 x BWS, sprint to next corner for…

40 x LBC, sprint to final corner and plank it out.

Once the six finishes, repeato, but in reverse!

Mary: 25 x Flutter kicks

COT: Progress feels difficult at times, and like our workout today, it sometimes feels like we’re not moving forward. Two steps forward and one step back, or sometimes even one step forward and two steps back! It’s important to remember that everything we do with earnest effort makes us better. We improve by pushing through our obstacles. Every challenge we encounter makes us better, and it’s important to embrace that reality. It’s about the process. Always keep pressing!

Aye!

AO: The Farm
QIC: Chile
The PAX: Infinity, Rocky, Brooklyn, and Running Man
WarmUp:
10 Arm circles
10 reverse arm circles
15 SSH
10 Michael Phelps
10 Don Quixotes
10 Radish Pickers
30 count Baby Cobras
10 Doggy paddle

The Thang:
Linear Interval workout
– Bear crawl to first cone
Cone 1 – 15 Merkins
– Lunge walk to next cone
Cone 2 – 16 coupon swings
– murder bunnies to next cone
Cone 3 – 17 coupon curls
– murder bunnies to next cone
Cone 4 – 18 goblet squats
– moroccan night club to next cone
Cone 5 – 19 mountain climbers
– moroccan night club to next cone (other direction)
Cone 6 – 20 big boy sit ups
Walking lunges to opposite white line
10 count rest

Then reverse order back to original line
Walking lunges to cone 6
20 big boy sit ups
Moroccan night club to cone 5
19 mountain climbers
Moroccan night club to cone 4
18 goblet squats
murder bunnies to cone 3
17 coupon curls
murder bunnies to cone 2
16 coupon swings
lunge walk to cone 1
15 merkins
bear walk back to white line

Mary:
Plank – 30 round count
Dirty Dog – 10 each leg
Superman – 15 ups
6 Australian snow angels in cadence
10 Rosalitas

COT:
count a rama/ name a rama
Words of wisdom
A Spanish proverb reads: “Habits are at first cobwebs, then cables.” The English author, Samuel Johnson said, “The chains of habit are too small to be felt until they are too strong to be broken.” These quotes are referring to bad habits. But we have the power in us to change bad habits and build good, healthy habits.
We are all here, in the early morning gloom doing strenuous workouts. Why? Because we wanted to make a change for the positive, to overcome unhealthy habits that have developed in our lives over time.
Charles Duhigg wrote a book called The Power of Habit: Why We Do What We Do in Life and Business. He wrote: “Change might not be fast and it isn’t always easy. But with time and effort, almost any habit can be reshaped.” He says it takes time and effort to make changes, to overcome a bad habit.

Often when people give up in making changes its because they tried to take a shortcut and either skimp on time or effort or both. We must use determination to avoid the natural inclination to give up before the appropriate amount of time or effort is given to making a change.

It is interesting that exercise is often a first step that people take in changing habits in their lives to improve their lives. Charles Duhigg writes:
“Typically, people who exercise, start eating better and becoming more productive at work. They smoke less and show more patience with colleagues and family. They use their credit cards less frequently and say they feel less stressed. Exercise is a keystone habit that triggers widespread change.”
I like what that says: Exercise is a keystone habit that triggers widespread change. So by being here, we are not only doing something for our health, we are also building a habit that will help us to improve all aspects of our life.