Backblasts

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My Favorite Things

AO: Wherever you’re at

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

QIC: Lazlo

The PAX: You

WARM UP: Do your usual, get some stretching in. Or, do this active warm up.

5 x SSH (IC), 5 x jump squat (repeato, 3x)

5 x Mountain climbers (IC), 5 x merkins (repeato, 3x)

THA-THANG: 

Things I’m missing right now? 

  1. March Madness
  2. Baseball

So….

Starting with a tourney-style workout. This is going to use yard markers and sound like a football field, because that’s what I’m picturing, and probably where I’ll go do this. Adjust to wherever you are. Also, grab some kind of coupon and position in corner #2. But right now you’re in the first corner of your space, which is the…

North Regional, round of 64: 64 x stationary high-knees (count each leg)

Bear crawl ~50 yds (across the field, or to the end of your driveway and back) to the…

East Regional, round of 32: 32 x Coupon curls (and yes, I know this isn’t how the tourney really works, just go with it)

Sprint 100 yds (driveway x2) to the…

South Regional, round of 16: 16 x Bobby Hurley’s (jump squat, but be really obnoxious and pound the court at the bottom of your squat)

Lunge walk 50 yds to the…

West Regional, round of 8: 8 x shoulder taps (IC)

50 yd high knees, 50 yd butt kicks back to the…

North Regional, round of 4: 4 x Peter Parkers (IC)

Crab walk 50 yds to the…

East Regional, round of 2: 2 x shoulder-to-shoulder (IC)

100 yds carioca (50 yds facing one way, then reverse) to the…

South Regional, celebrate your championship with, 1 x Burpee

Baseball. I also miss baseball. This Thursday would have been opening day. Let’s play 9.

Starting at the goal line, bear crawl 10 yds. Do 1 Merkin (1st inning). Bear crawl 10 yds. Do 2 Merkins (2nd inning, and so on),  Bear crawl 10 yds. Do 3 Merkins (and so on, for innings 4-9). But this is dumb, because we’re at the 10. Extra innings! Bear crawl 10 yds to the goal line. Do 10 Merkins.

If there’s time remaining, start another tourney, but replace with:

64 LBC, 32 coupon-squats, 16 plank jacks (single count), 8 jump squats, 4 burpees, 2 squat thrusts, 1 WWI.  Also, replace the bear crawl with a mosey. That would be cruel.

MARY: Captain Thor (1/4 WWI/American hammers, then 2/8, 3/12 etc. up the pyramid to 5/20 and back down). 10 toy soldiers (IC). 25 flutter kicks (IC).

COT: My daughter was crying tonight when she went to bed. She had been practicing for a play, which would have been happening tonight. We talked about the serenity prayer, which I really like:

God, grant me the serenity to accept the things I cannot change, courage to change the things I can, and wisdom to know the difference.

That’s hard to do for a 9 year old. Hard for a 46 year old, too. But things are different right now and will be for a while. Think about the things you can control – like a virtual happy hour! Or maybe donating to help those in need right now, or giving blood. And try not to let the rest get to you.

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The Lost Jedi

AO: Virtual Take-Home Work Out

QIC: Lucius

PAX: tbd

DISCLAIMER: I am not a professional. Perform these recommendations at your own risk. Modify them as necessary.

THE WARM UP: 15 x: SSH, Moisture Farmers (cherry pickers); Windmills; LBACs (front and back); Downward Dog

THE THANG:
Visit each planet in the galaxy, performing prescribed exercises at each. Planets are located at corners of football field, backyard, garage, or other suitable locale.


Tatoonie:

  • 20 x Body Weight Squat (IC)
  • 40-yard x Jawa Walk (20 yards out & 20 yards back traveling lunge steps; if not on field, do 20x IC)
  • Hot Sand High-Knees (either 20 yards & back or 40x IC)
  • 20 x Sarlacc Pit Jump Squat
  • 40-Yard Bantha Bear Crawl (if not on field, substitute 40 x mtn climbers (IC))

Hoth:

  • 20 x Probe Droid Burpees (down on count; up on count; make sure you’re not detected)
  • Taun-Taun will Freeze Before you reach the First Marker Beacon – 20 yd broad jump (or 30 x if limited for space)
  • 20 x Imperial Squat Walkers (4-count imperial walker; 1-count Body Weight Squat)
  • 40-yard Imperial Assault Bear Crawl (substitute 40 x mtn climbers (IC) if limited space)
  • 20 x Wampa cave (Carolina Dry Docks (SC))

Dagobah:

  • Merkin/Step-Up Elevens (10 Merkins; cross-field run; 1 step-up on bench, cross field; subtract one Merkin rep and add one step-up, repeat until you are doing 1 Merkin and 10 step-ups. The sum always adds up to 11. There is no try; only do.)
  • Yoda Carry (coupon carry through stadium steps or for 400 yards)

Endor:

  • 20 x X-Wing Scissor Kicks (IC)
  • 20 x Biker Scouts (Fast/Slow Freddie Mercuries IC)
  • 20 x Tree Hugger Squats (IC) (IC squat performed in Al Gore stance.)
  • 20 x Ewok Hammers (IC) (Like an American Hammer, but shorter)
  • 20 x Boat/Canoes (Ewok Navy was not featured in film, but it is fearsome)
  • AMRAP Celebratory Air Presses, IC.

Kessel Run:

  • 500 meter run; 12 parsecs or less. Start at Endor; end at Tatoonie.

If time permits, repeat trip around the galaxy. Substitute Squats/Derkins for Merkins/Step-ups on second round of elevens.

Mary: LBCs or something. Improvise.

COT: Completing one’s training is a theme appearing multiple times in the Star Wars Story. Leaving training early (even to help one’s friends) leaves the jedi apprentice vulnerable to the pull of the dark side. During our corona-virus-induced time at home, consider what training (or character development) you now have time to complete. And beware the dark side.

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Hello, My Old Friend

March 12, 2020

AO: The Highlands

Q: Jag

PAX: Lazlo, Toolbox and Trolley

Warm-Up: Side Straddle Hops, Moroccan Nighclubs, Imperial Squat Walkers, Merkins, Up Dog, and in light of the warmer weather, Weed Pickers.  20 each.

The Thang: The PAX welcomed Lazlo to The Highlands by visiting an old friend – the Costco garage.  The PAX ran to the garage and stopped at the friendly concrete blocks outside Level 1 for 20 each of Dips, Derkins, and Box Jumps.  Then they ran up the stairs to Level 2 to perform 20 Offset Merkins.  A run to the other side of the garage and a Lunge Walk up the stairs took them to Level 3 for 30 Mule Kicks on each leg.  A run back across and a Walk Crab up took the PAX to Level 4 and 40 Squats.  A run across and a Crawl Bear up delivered the PAX on Level 5 for 50 LBCs.  Another run across and up brought the PAX a 60 second plank on Level 6.  A run up to Level 7 and a sprint across the top deck finished the ascent.

The PAX returned to Level 1 via largely the same sequence of exercises with the exception of Diamond Merkins replaced Offset Merkins, Dirty Dogs replaced Mule Kicks and there were no Lunge Walks, etc. on the stairs.  Upon reaching Level 1, the PAX performed 10 Burpees, 20 Dips and 20 Repeater Knees (each side).

The PAX returned to the Highlands field for Mary, which consisted of 10 Burpees, 20 WWIs, 20 Freddie Mercuries, Side Planks (60 seconds each side), 20 Toy Soldiers, 20 Penguin Crunches, 20 WWIIs, 10 Typewriter Merkins (ding!) and 10 more Burpees.

COT:  No words of wisdom today.  Sometimes its just nice to treat yourself well by getting out in the fresh air with your friends and enjoying a good beatdown.  Use it as a springboard for the rest of the day.  Out.

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Coupon Circuit

Get Your Coupon

March 6, 2020

AO: The Patriot

Q: Jag

PAX:  Mayberry, Maj. Payne, Lazlo, Fish Fry, Bambino, Lucius, Speedo, Bone, Situation, Wild Thing, Cable Guy, Jenner, Tea Party, Elvis, 3 Mile, and FNG Wedding Singer (welcome!)

Warm-Up: Side Straddle Hops, 1 Burpee, Little Bitty Arm Circles (forward), 2 Burpees, Little Bitty Arm Circles (reverse), 3 Burpees, Imperial Squat Walkers,  4 Burpees, Windmills, 5 Burpees, Potato Pickers, 5 Burpees, Willy Mays Hays, 5 Burpees, Down Dog, and . . . 5 Burpees.

The Thang:  The PAX counted off.  Those with odd numbers moseyed to get coupons; those with even numbers performed a Bear Crawl to 35 and Walking Lunges back.  The PAX reconvened at the goal line with PAX with coupons pairing up with PAX without.

At the first corner of the field, the PAX with coupons performed Blockies and the PAX without performed Burpees.  It was AMRAP while the Q performed 10 Blockies.  Upon completion, the paired PAX switched the coupon and performed Blockies and Burpees AMRAP while the Q performed 10 Burpees.

The PAX then ran to the next corner of the field.  PAX with the coupon performed Coupon Curls; PAX without performed LBCs.  Then the PAX traded the coupon and completed the other exercise.  The PAX ran to the third corner for Coupon Squat Thrusters (PAX with) and Bonnie Blairs (PAX without).  As before, the PAX switched the coupon and performed the other exercise.

At the fourth corner, the PAX completed either Coupon Swings or a Left Leg Dirty Dog/Mule Kick combo before switching to execute the other exercise.  Upon completion, the PAX left their coupons in place to run a fellowship lap around the track and up and down the home side bleachers.

Upon returning to the coupons, the PAX performed two more stations – one being Woodchoppers and a Right Leg Dirty Dog/Mule Kick combo; and the other being Coupon Skullcrushers and WWIIs.

The PAX with even numbers then returned the coupons to their rightful place under the scoreboard while the odd numbered PAX Bear Crawled to the 35 and did a Walking Lunge back for . . .

Mary: James Bonds (Count-a-rama style); Flutterkicks.

COT: Be quick to listen, slow to speak and slow to anger (James 1:19).   The Q has come to appreciate that how you govern that moment of space between the impulse and the reaction is a key to life.   Be mindful of this as you fulfill whatever roles you have in your life today.  It will make a difference.  Amen.

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Spring Forward

Screen Shot 2020-03-12 at 10.39.19 PM

AO: The General

QIC: Jenner

PAX: Sticks, Traveller, Buggy, Toolbox, and DRPAX from Chattanooga, The Count and Red Tees

Warmup:

SSH, Hillbillies, Arm Circles, Windmills, Cherry Pickers, Downward Dog, Calf Stretch, Merkins.

A Skips across the width of the field with High Knees switching halfway to Butt Kickers on the way back.

The Thang:

The 7 PAX grabbed the 6 cinder blocks and moseyed towards the bike racks. Using the cinder blocks or the sidewalk, performed right arm raised Merkins x 15, Air Squats x 15, then switched positions for left arm raised Merkins x 15. Continued to mosey over to the bridge overpass.

Ricky Bobby Curls with last man running to the front as rest of the PAX march forward while curling their coupon. The new leader at the front takes the coupon from the previous leader and so forth until all PAX pass their coupons forward and repeat. March all the way to the field next to the playground behind the parking deck.

Jog to 60yd, crawl bear to back to 40yd,  bear crawl to 60yd, sprint to the end line. Reverse it. Backward jog to the 40yd, bear crawl to 60yd, crawl bear to the 40yd, backward sprint to starting end line. Repeat-o.

PAX rotated throwing a weighted disc and doing wind shuttles while the other 6 PAX performed various hops until they reached the disc and ran back.

  1. Triple broad jump – right, left, right and then a burpee and repeat-o until reach the disc
  2. Tripe broad jump – left, right, left and then a burpee and repeat-o …
  3. Broad jump with block x3 and then a blockie and repeat-o
  4. Broad jump with block x3 and then a blockie and repeat-o
  5. Broad jump with block x5 and then a blockie and repeat-o
  6. Broad jump with block x5 and then a blockie and repeat-o
  7. Broad jump with block x? how ever many you wanted as long as you did 3 blockies before reaching the disc and running back

The weighted disc ended up breaking in half, twice. Good thing it was the bottom of an old lamp that had already been discarded. So we just threw it in the trash can on the way back to the stadium for Mary.

Mary:

LBCs, Slow Freddy Mercuries

CoT:

Everybody had to deal with springing their clocks forward this past Sun. If you remembered or if you forgot, you had to deal with it. Daylight Savings Time started in WWI to save energy taking suite from Germany. It stopped after the war, but resumed during WWII. Afterwards, several industries lobbied to keep it, which included the golf, department stores, and BBB-Q lobbies. Even the candy lobby got in on the action to extend the months we are in DST to include Halloween so they could sell more candy. So, in life, there are going to be bigger things at play making life complex, where you just need to do your best to navigate it. Rely on your support group, your family, colleagues, your F3 brothers to help you navigate life’s complexities and to spring forward.