Backblasts

AO: Atlantis

QIC: Grease Monkey

The PAX: Infinity, Deflator, Hammer Head, and Bratwurst.

WarmUp: SSH, LBAC, Burpees, Don Quixotes, Burpees, Michael Phelps, Burpees, and Mosey.

The Thang: Cadence Bear Crawls and DORA

Mosey to one end of boardwalk, then do the following as a group, all in a 4-count cadence:

• 10 Bear Crawls

• 10 SSH

• 15 Bear Crawls

• 15 Reverse Lunges

• 20 Bear Crawls

• 20 OH claps

• 25 Bear Crawls

• 25 Merkins

Mosey to other end of boardwalk, then do the following as a group, all in a 4-count cadence:

• 20 Crawl-Bears

Run to the Nationals Stadium south stairs for some modified DORA. Split into two teams, alternating running the stairs and executing the following exercises, cumulative count:

• 150 Merkins

• 150 Bonnie Blairs

• 150 Good Mornings

• 75 Flutter Kicks

Indian Run back to AO

Mary: Flutter Kicks and Freddie Mercuries.

Announcements: Same time and place next week (Tuesday at 0600). Deflator will Q. Invite some friends to join us.

CoT:

Grease Monkey talked about the importance to maintain proper perspective when confronted with conflict. What could be driving that person to act/talk/drive that way? Seeking to understand the other side of a conflict will allow us to more effectively resolve.

AO: FreeState
QIC: @Horshack
PAX: 6 – @Speedo (Welcome from Toledo, OH!!), @Winston, @Black Diamond, @Deagle, @CashOnly

Warm Up

• SSH x 25 IC
• Windmills x 15 IC
• Willie Mays Hayes x 115 IC
• Michael Phelps x 15 IC
• Cherry Pickers
• Grab a Coupon top of the big hill for Jacobs Ladder Blockies 4-3-2-1

The Thang:

• Four Corners on the baseball diamond (copied shamelessly from Gigawatt)
• 90 seconds on, 30 seconds to rotate.
• Three rounds at every corner, no repeats, meaning you can skip one exercise at each corner.

Corner 1 (tris and chest)

• Dips
• Reverse Push Up
• Coupon Overhead Press
• Merkins

Corner 2 (mix)

• Grave Diggers (Coupon)
• Burpees
• Plank
• Australian Snow Angles

Corner 3 (arms)

• Coupon Rows
• Reverse Push ups
• Coupon Curls
• Balls to Wall

Corner 4 (legs):

• Squats
• Iron Mikes (lunge jumps)
• Coupon Side Squats
• Countdown Jumps 10-9-8-7-6-5-4-3-2-1

Field Games

• Ultimate Frisbee
• Burpee for every dropped frisbee
• 25 LBCs for every score

Mary:

• Flutters x 25 IC
• Freddie Mercuries x 20 IC
• Big Boi Sit Ups x 15 OYO
• Rosalita Leg Lifts x 15 IC

COT:

• Copied shamelessly from Major Payne … in recognition of Earth Day
• John James Audubon said, "A true conservationist is a man who knows that the world is not given by his fathers, but borrowed from his children." It’s important to think about how it’s on us all to give back, to appreciate those around us, and to leave this world better than we found it. There is greatness in recognizing that we are part of something much bigger than ourselves.
• Count and Name-orama
• Coffeeteria

Wandering Workout

AO: #thepatriot

QIC: @WeddingSinger

The PAX: Bone, Elvis, Flipper, Obadiah, Lazlo, Cable Guy

WarmUp: SSH, Arm Circles, Michael Phelps, Downward Dog, Cobra Kai, Cherry Pickers, WMH

TheThang: Mosey to front of Yorktown High School
10 Step ups IC
10 Derkins
Repeat 5x

Mosey to Knights of Columbus
Bear crawl to front
10 plank jacks IC

10 shoulder taps IC
10 Squats
Repeat 3x
Lunge Walk to Street

Mosey to Greenbier Playground
10 dips
10 merkins
Repeat 3x

Mosey to pull-up bars
One turn, do as many as you can. Benchmark: Obadiah went first.

Mary:
Straight let crunches – 10 IC
American Hammers – 20 IC
Freddie Mercies – 20 IC
Bird Dogs – 10 each side
Side Plank Twists – 10 each side
Side Plank Crunch – 10 each side
Supermans – 10 each side, 10 all limbs
Glute bridge – 10 IC
Flutter Kicks – 20 IC

COT: On this day in 1954, the Salk polio vaccine trials began. Over the next year, 1.8 million school children would participate, but the first shot was administered at Franklin Sherman Elementary School in McLean, less that four miles from our AO. A year later, the vaccine was deemed safe and polio was for the most part eliminated. We are physically near vaccine history, and we are living during vaccine breakthroughs. Things are getting better!

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Brisket, @Bobcat, @Hoff, @Scranton, @Nolan, @Mater, @CrotchRocket, @Treadstone, @Ratatouille, @Dial-tone, @Waterhammer

Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side lunges, Cobra Kai, Downward dog

1/2 Mile Mosey

The Thang: 45 seconds to wildin’ Some HIMS had vests on #Tclaps for them!

45 seconds ON, then 17 seconds OFF for recovery of all the following Exercises:

1) Band Flys
2) Coupon Squats
3) Band pullouts
4) Mosey Sprint
5) Band Lat Pulldowns
6) Coupon Alt FWD Lunges
7) Band Shoulder raises
8) SSH
9) Bear Birddogs
10) Mosey Sprint
11) Merkins
12) Shute Side Band leg extensions
13) Right Side Band leg extensions
14) Coupon Bent over Row
15) Mosey Sprint
16) Shute hand band curl
17) Right hand band curl
18) Band SLDL Shute Side
19) Band SLDL Right Side
20) Mosey Sprint
21) Coupon Pickle Pointers
22) Coupon Chest press
23) Coupon Curls
24) Coupon Dips
25) Mosey Sprint
26) Plank hold
27) Coupon Alt Reverse Lunges
28) Shoulder Taps
29) Mosey Sprint
30) St. Louis Burpees

Straight into…

Mary: 5 minutes LBC, Heel taps, Flutter kicks, Heels to Heaven, Superman, Peter Parkers

COT: Appreciate what God has given us on Earth, take care of Earth and take care of each other both through spiritual sustenance as well as physical sustenance. Challenge to the PAX to grow something over the next 4-5 months (squash, watermelon, tomatoes, etc.) and share with the PAX when ready.

AO: The Farm

QIC: Infinity

The PAX: Chile, Rocky, and Pavarotti

Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Copperhead Squats, Frankenstein Walk, and Skips.

The Thang: Resistance Band HIIT

Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 10 reps of the following with a resistance band and coupon, separated by a 50m sprint:

• Derkins on coupon / Merkins with band

• Lunges (left) (with coupon / with band)

• Bent Over Rows (with coupon / with band)

• Lunges (right) (with coupon / with band)

• Shoulder Presses (with coupon / with band)

• Squats (with coupon / with band)

• Thrusters (with coupon / with band)

• Reverse Merkins w/coupon on chest / Squat Band pull-aparts

• Arm Curls (with coupon / with band)

Mary: American Hammers, Sweat Angels, Penguin Crunches, Flutter Kicks, and Reverse Plank hold.

Announcements: Litter pick-up on Saturday, May 1st at 0730 instead of the workout to enable families to join us. We’ll meet at the Farm same as for workouts. Bring your own gloves.

CoT: Thoughts on Fatherhood When You Feel Like a Failure

1. Recognize that “perfect” is a myth.

2. Be wisely transparent. It’s good to admit mistakes and apologize as a masculine father.

3. Beware of self-pity. Self-pity adopts a posture of helpless self-indulgence. Part of successful fathering is having “other-focus,” a mentality that intentionally leverages “my strength and resources for your benefit.” Beware of excessive self-absorption and self-pity that robs us of the outward expression of love.

4. Watch where you get your identity. Are you worried about them or what others think (or would think) about this situation? Seek their betterment.

5. Move toward your kids. You just have to hug your kids, stay curious about their lives, and strike up a conversation rather than retreating into fearful silence. Children need their dads regardless of what Dad is feeling about himself on the inside.