Backblasts

DATE: 2022-01-22
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: Humboldt (DR Pax from Valley Forge), Porkchop (FNG)
COUNT: 4
WARMUP/CoP

Michael Phelps x12, IC
Side Straddle Hop x 12, IC
Imperial Walkers x12, IC

THE THANG

2.5 mile ruck around the neighborhood with lots of PT to keep warm.

– Merkins
– Copperhead squats
– Weighted Merkins
– Weighted Squats
– Burpees
– Weighted bear crawls

And of course, The Baby.

6 MoM

12 reps or so of each:

– Superman
– Big Boi Situps
– Flutter Kicks
– Don Quixotes
– WIllie Mays Hayes

WORDS OF WISDOM

Change starts from inside and works outwards. Use this impetus from today’s workout to take care of the responsibilities you’ve been given. Think about your Why this day.

Finally, coffeeteria!

DATE: 2022-01-21
AO: Patriot
Q: Elvis
PAX: Big Short, Bone, CableGuy, Fish Fry, Flipper, Ice Tea, Jag, Jenner, Lucius, Roadkill, Shake and Bake, Spokes, Sunshine FNGs: @Cena, @Rousey (GrandStrand – Myrtle Beach SC)
COUNT: 16
WARMUP:
Mosey around the track. Rotate arms, one at a time, each side and then both.
Goal line – Zombie kicks, butt kickers, lung walk, inchworm with merkin, SSH, Willie Maze Hays.

THE THANG:
Part 1
Group one – pull ups AMRAP, others doing big boy sit ups
Group two – Planks (high or low)
X3

Part 2
Mosey to wall with backward lunges
Wall sits to keep warm
Balls to the wall – shoulder taps
X3

MARY:
Flutter kicks at different speeds
Super man
Gloom angles
LBC’s

ANNOUNCEMENTS:
Donate time to AFAC, see @ice tea
ARC
Polar plunge to raise money for special Olympics

COT:
Surround yourself with those you look yo yo and make you better.

DATE: 2022-01-21
AO: Horizon-Ao
Q: Booking
PAX: Kodiak, Yardbird, sticks, Lazlo, Disco, Old Bay, Mr Haand, 3 mile, Poe FNGs: None
COUNT: 10
WARMUP: SSH, Michael Phelps, Imperial Walkers, Cherry Pickers, Willie Mays Hayes, Worlds Greatest Stretch, Down Dog, Cobra Kai
THE THANG: mosey around field to a 3 station rotation 20x each exercise run bw station 1 and 2, various moves bw stations 2 and 3 (duck walk, bear crawl, one leg hop, karaoke, back run, Frankensteins) run bw stations 3 and 1

Station 1- coupons
Overhead press
Upright row
Curls
Chest press
Squats
Atlas shrugs
Kettlebells

Station 2- chest
Merkins
Diamond merkins
Hand release merkins
Carolina dry docks
Shoulder taps
Toy soldiers

Station 3 abs
Big boys
LBC
WW1
Freddy Mercuries
Heels to heaven
Penguin toe taps

Another mosey around field and then 10 burpees OYÓ
MARY: flutter kicks, Nolan ryans, mule kicks, dirty dogs
ANNOUNCEMENTS: ARC coming up, Sunday rucks at social distance
COT: there are 3 solutions to every problem: accept it, change it, leave it: if you can’t accept it, change it, if you can’t change it, leave it. Put your energy into what you can control.

DATE: 2022-01-21
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Rogue
FNGs: None
COUNT: 2
WARMUP: SSH, DQ, MP, HBW, MC, SSH
THE THANG: 5km around the AO with intermittent merkins and some stairs MARY: LBCs
ANNOUNCEMENTS: None
COT: In lieu of my old man’s 76th birthday tomorrow, I have been meditating on this: Remember and honor thy father and mother in life, in memory, in legacy. (Ex. 20:12, Eph. 6:2). Tell them thank you and give them your love.

DATE: 2022-01-21
AO: Sparta
Q: Pop Fly
PAX: Nano, Ashe, Roddick, Sheldon
FNGs: None
COUNT: 5
WARMUP: Ran a lap, SSHs, WMHs, Michael Phelps, Supine Rockettes THE THANG:
Lap 1: 10x Burpees, Run 100M, 20 Merkins, Run 100M, 20 Squats, Run 100M, 20 BBSs, Run 100M
Lap 2: 10x Burpees, Run 100M, 20 Carolina Dry Docks, Run 100M, 20 Speed Skaters, Run 100M, 20 LBCs, Run 100M
Lap 3: 10x Burpees, Run 100M, 20 OH Arm Claps (IC), Run 100M, 20 Jump Squats, Run 100M, 20 Heels to Heaven, Run 100M
Lap 4: 10x Burpees, Run 100M, 20 HR Merkins, Run 100M, 20 1.5 Squats, Run 100M, 20 Flutter Kicks, Run 100M

10 Burpees and Run one more lap at PAX pace

MARY: X-Factors, Freddie Mercuries, Penguin Taps, Rocky Situps, In-n-Outs

ANNOUNCEMENTS: ARC, Wreath, Burden Run, 2F event in Feb

COT: F3 helps you keep pushing forward