Backblasts

AO: Horizon
QIC: 3 mile
The PAX: Brown Bag, Magoo, Disco, Styx, Attache, Laslo, Kodiak, Fuzz (welcome back!)
WarmUp: while gazing at stars and planets (Venus?), SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog, Merkins * 10
The Thang: EMOM 100 yd sprints * 8 /// mosey to pull up bars for 2 rounds of pull-ups and planks /// escalating broadjumps + merkins to end of parking lot / escalating lunges + BWS back across parking lot /// mosey to field /// ring o’ fire 1: all PAX – 3 merkins then sprint around circle, hold plank till all PAX complete; ring o’ fire 2: all PAX – calf raises to 5
Mary: Brown Bag led Freddy Mercurys; Magoo led a on-your-6, boat hold as all PAX counted to 30 something
COT: my oldest son turned 8 today, which always makes me reflect on being a dad. some days it’s a challenge having 3 small kids (or any kid of any age), it is a gift and cause for gratitude. what are the other gifts hidden in plain sight (e.g. F3, our health, the air we breathe) that we take for granted?

Three amigos taco bar at The Patriot

AO: Patriot

QIC: Roadkill

The PAX: Major Payne, Lucius, Choo Choo, Maguire, Citrus, Surely, Undertow, Cable Guy, Spokes, Wedding Singer, Elvis

WarmUp: Happy Jacks, Cherry Pickers, WMH, Rochamburpees, 1/4 mile lap

The Thang: Dirty dozen in four groups of three PAX with one PAX on the goal, one on the 50, and one PAX on the move. One PAX at a time travels between the goal and 50 via bear crawl, crawl bear, crab walk, or coupon assisted lunge walk, fireman’s carry, murder bunnies. Switching off with partners who rotate at the goal line and 50 for rotations of arms, legs, and abs, changing at exhaustion or when PAX arrives to switch. Coupon assisted or otherwise to include ‘Merkins, Curls, Atlas, Overhead Presses, shoulder tap planks, dry docks for arms; squats, Bonnie Blair’s, goblet squats, one leg squats, Apollo Onos, calf raises for legs; flutter kicks, LBCs and reverse LBCs, sit-ups, Freddie Mercury’s, American Hammers for abs. Periodic lap with your group when you need a break. Exercises of choice, the point is to never stop moving. Acknowledge National Fast Food Day, tacos not actually served, that part was false advertising.

COT: Romans 5:3-4: “we rejoice in our sufferings, knowing that suffering produces endurance,and endurance produces character, and character produces hope”. Hopefully there was some suffering for the workout. In life most true suffering is not voluntary, but how we respond is up to us. Encourage us to approach hardship in our lives in a way that will strengthen us and build our character in order to help us be sources of strength and hope for those in our lives.

AO: The Farm

QIC: Infinity

The PAX: Chile, Slash, Buzz, Dungeon Master, Running Man, Pavarotti, and Cadence

WarmUp: Dynamic movements to (literally warm us up): 18 SSHs IC, 10 Mountain Climbers IC, 8 Merkins IC, 10 Cherry Pickers IC, 10 Michael Phelps IC

The Thang: Circuit training:

Rotate through the following workouts, 30-seconds on, 20-seconds rotation/rest:

Mountain Climbers

Jump Ups on Bench

Pull-ups

20-lbs Wall Ball Tosses 10’

Stationary Lunges

Blockees

Air Squats

Coupon Swings

Merkins

Sit-ups

Side Straddle Hops

After the first circuit, we took an active rest by tossing the disc from one end of the field to the other. Each time a PAX threw the disc, they ran to the end zone. Each time the disc hit the ground, everyone did three burpees.

Repeat the circuit above, but at 30-seconds on, 10-second rotation (no rest).

After realizing that I was locked out of my vehicle, we did two more exercises from the above circuit, then moved to Mary.

Mary: Chile led us in the following:

10 Sweat Angels IC

10 Rosalitas IC

10 American Hammers IC

10 Freddie Mercuries IC

30-sec plank

Observations: We were missing some of our regulars, but still had a good group. Pavarotti taught us the proper way to breath, and YHC admits that he often does the inefficient breathing during workouts—will work on that. We did wall ball shots for the first time, and look forward to doing more in the future (they’re a great full-body workout).

CoT:

This workout, hopefully, pushed the PAX to their limits. HITT like this really works both aerobic and anaerobic fitness. It is important to work your diaphragm and heart during these workouts, to keep going even when breathing hard. That is how you strengthen your hear and lungs and improve your capacity to do more.

We all have a mental wall that keeps us from giving 100%. It is an evolutionary feature that was intended to preserve some strength for a “fight-or-flight” situation. Given that we don’t have those anymore, we need to develop the mental toughness to blow past our mental barriers, not only in fitness, but in all aspects of our lives.

AO: The Farm

QIC: Infinity

The PAX: Chile, Pavarotti, Running Man, Brooklyn, Rocketman, and Rocky

WarmUp: 23 SSHs IC, 10 Don Quixotes IC, and 15 Little Bitty Arm Circles IC

The Thang: Hero WOD dedicated to police Officer Jacob Hancher (F3 Hightower) who tragically was killed in the line of duty October 3, 2020 at an (too young) age of 23.

EMOM Circuit 1: Squats and Lunges w/ Merkins

A total of 50 Squats and 40 lunges done in 5 sets of 10 and 8 respectively.

(HT was killed in the month of October) 10 Merkins EMOM.

23 Coupon Swings (HT was 23 y.o.)

EMOM Circuit 2: 2 ct. American Hammers (AHs) and Crunches w/ Burpees

A total of 100 AHs and 100 crunches done in 5 sets of 20 and 20 respectively.

(HT was killed on the 3rd) 3 Burpees EMOM.

23 Coupon Swings

EMOM Circuit 3: Hand Release Merkins (HRM) and Coupon Swings w/ Flutter Kicks (FK)

A total of 50 HRMs and 35 Coupon Swings done in 5 sets of 10 and 7 respectively.

(HT was killed in the year of 2020) 20 1 ct. FKs EMOM.

23 Coupon Swings

Grinder (HT was killed at apx. 10pm = 10 rounds of Planks in silence)

10 rounds of Planks 35 seconds a piece w/ 8 seconds of rest)

Observations:

For the first time, we had too few coupon blocks for the number of PAX posting on a weekday—in the rain! YHC is delighted to have this problem, but recommends each man procure his own cement block for future workouts. At one point, YHC was asked for a substitute workout for coupon swings, but was slow to answer. Honestly, it’s hard to sub such a full-body movement like that. The best exercises integrate multiple muscle groups and are difficult to substitute, but YHC did his best to provide such. Really, we need more coupon blocks in the future. Next time you’re at Lowe’s, buy one.

COT:

This hero WoD is a good reminder that not all heroes serve in the military.

Each of us serves the greater community in some way through our jobs.

When God said that we would eat our bread by the sweat of our brows, He was giving us advice as well as prophecy.

We need to work for our own well-being, that of our families, and the greater community.

However, need to be sure not to let work become all-consuming.

YHC ended the CoT with a humble prayer petitioning for greater strength and stamina from these workouts to better serve our families and communities.

We then got in a picture as the wind and rain were picking up.