Backblasts

DATE: 2021-12-20
AO: Horizon-Ao
Q: Old Bay
PAX: Maj. Payne, Disco, Obadiah, Old Bay, Kodiak
FNGs: Attache, Kombucha
COUNT: 7
WARM UP:

Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship lap

Buddy Up!

1s – Jumping Spider (20) – 2s – WW1 Sit Ups (25) – Switch

1s – Farmers Carry to the 50 – 2s Burpees – Switch

1s – Double Coupon Shoulder Shrugs – 2s LBCs – switch

All – Clean & Press

Fellowship Lap

1s – Rifle Carry to the 50, 2s Coupon Curls – switch

1s – Coupon Run to 50, 2s Coupon Rows – switch

All – Coupon Grave Diggers

All – Atlas Shrugs

All – Sumo Coupon Squat

Coupon Plank Walk Around the World (2x)
Chest Press
Overhead Press
Weighted Big Boy Sit Ups
Elevated Merkins

Mary:

Around the Circle Exercises

Announcements – none

COT – take it easy, enjoy the holiday, enjoy your family – I always feel I could be a better father/husband and strive to be

DATE: 2021-12-17
AO: Sparta
Q: Obadiah
PAX: Ashe, Rambler, Roddick, Pop Fly
FNGs: None
COUNT: 5
WARMUP: SSH w toe touch, down dog, NTB climbers, arm circles and Moroccan nightclubs with a squat THE THANG: rotation stations

1. Timer was a run and back to the gas pump on site at west Springfield 2. Dumbbells
3. Magic ball with exercises
4. Jump rope
5. Jump ups with the concrete benches

2-5 got new assignments after each round Inc manmakers with the dumbbells, some one arm rows, back flys, and merkins with arm bands

MARY: penguin taps, lbcs, Superman’s
ANNOUNCEMENTS: wreath reminder
COT: be compelled into action. Don’t delay,

DATE: 2021-12-18
AO: Olympus
Q: El Camino
PAX: Pop Fly, Popeyes, Hightower, Roddick, Ashe, citrus, Nano, Zeus, Toolbox FNGs: None
COUNT: 10 strong
WARMUP: Limbering up the spine and legs. Seated/standing stretches, lunges, karaoke, high knees… capped with a half mile “fartlick” run–jogging the curves and sprinting the straightaways.

THE THANG: 2x Zig-zag the length of the field (half single leg hopping, half bear crawl), then 20 hand-release burpees… followed by the fun finish of 25min flag football! EC few burpees for drops or bad passes thrown and 5 burpees/ea. if your team didn’t score.
Bad guys won with @Citrus channeling Richard Sherman in his prime on the break for the pivital pick-6 Play of the game! “Runner” up as @Hightower pointed out, was definitely Zeus channeling The Bus-meets-Beast Mode.

MARY: Brief squat jumps + flutter kicks
ANNOUNCEMENTS: Wreath volunteer event this AM! Peets.
COT: Tis the season to celebrate Jesus’ birth, but we get squeezed by all the busy to-do’s before the new year. How do we finish the year strong amidst all the noise and personal [sometimes unforeseen] obstacles that can burden us? Let’s pursue opportunities to reflect and discern direction, so that the Gift remains greater than the struggle, and we can finish strong.

DATE: 2021-12-18
AO: Olympus
Q: El Camino
PAX: Pop Fly, Popeyes, Hightower, Roddick, Ashe, citrus, Nano, Zeus, Toolbox FNGs: None
COUNT: 10 strong
WARMUP: Limbering up the spine and legs. Seated/standing stretches, lunges, karaoke, high knees… capped with a half mile “fartlick” run–jogging the curves and sprinting the straightaways.

THE THANG: 2x Zig-zag the length of the field (half single leg hopping, half bear crawl), then 20 hand-release burpees… followed by the fun finish of 25min flag football! EC few burpees for drops or bad passes thrown and 5 burpees/ea. if your team didn’t score.
Bad guys won with @Citrus channeling Richard Sherman in his prime on the break for the pivital pick-6 Play of the game! “Runner” up as @Hightower pointed out, was definitely Zeus channeling The Bus-meets-Beast Mode.

MARY: Brief squat jumps + flutter kicks
ANNOUNCEMENTS: Wreath volunteer event this AM! Peets.
COT: Tis the season to celebrate Jesus’ birth, but we get squeezed by all the busy to-do’s before the new year. How do we finish the year strong amidst all the noise and personal [sometimes unforeseen] obstacles that can burden us? Let’s pursue opportunities to reflect and discern direction, so that the Gift remains greater than the struggle, and we can finish strong.

DATE: 2021-12-18
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP:
12 reps each of:
Arm circles – IC
Beet Pickers – IC
Michael Phelps – IC
Imperial Walkers – IC
THE THANG:
Day 1: 1 Burpee
Day 2: 2 Star Jumps, 1 Burpee
Day 3: 3 Step Ups/Box Jump, 2 Star Jumps, 1 Burpee
Day 4: 4 High Knees, 3 Step Ups/Box Jumps, 2 Star Jumps, 1 Burpee Day 5: 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 6: 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 7: 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 8: 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 9: 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 10: 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 11: 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee
Day 12: 12 Carolina Dry Docks, 11 Squats, 10 Lunges, 9 Mountain Climbers, 8 Big Boy Situps, 7 SSH, 6 Shoulder Taps, 5 Merkins, 4 High Knees, 3 Step Ups, 2 Star Jumps, 1 Burpee

Work way up to Day 12, then repeat 12 and work back down to Day 1
Total rep count: 24 Burpees, 44 Star Jumps, 60 Step Ups/Box Jumps, 72 High Knees, 80 Merkins, 84 Shoulder Taps, 84 SSH, 80 Big Boy Sit ups, 72 Mountain Climbers, 60 Lunges, 44 Squats, 24 Carolina Dry Docks MARY:
12 Penguin Crunches
12 Nolan Ryans
12 American Hammers
ANNOUNCEMENTS: No workout on 12/25
COT:
Inertia has become misunderstood in our society, often being confused for initiative. Inertia is “a property of matter by which it continues in its existing state of rest or uniform motion in a straight line, unless that state is changed by an external force.” In other words, inertia is actually the resistance to change in velocity. Inertia is actually a lack of initiative. Motivation is what we use to overcome inertia in our lives.
Sterling Sill said that the one business of life is to succeed. The world around us and the opportunities available to us are not intended to be wasted. Thus we should strive to cast off inertia. He suggests 6 things that motivate us. We are motivated by:
1. Ideas
2. People – often our family is one of our greatest motivators
3. Consciousness of a great skill – Learning to do something better than anybody else gives high motivational power. 4. Awareness of the reward
5. Fulfillment – anyone who puts his whole heart into his work will not only do it well but will enjoy what he does. 6. Great conviction
All of these are things that can help us overcome inertia in our lives. Put them to good use.