Backblasts

QIC: Nano

The PAX: Zeus, Snooze, Citrus, Roddick, and CableGuy, Old Bay (FNG)

WarmUp: SSH, Cherry Pickers, Windmills, Down Dogs, Michael Phelps

The Thang: The PAX started with a fellowship jog over to the long hand railing leading to the soccer field. We jumped over and back the entire length of the railing.

The PAX then made their way to the track and partnered up. For each team, one partner ran the track clockwise, the other ran it counterclockwise. Where ever they met up, they performed an exercise. The excerises were done as a latter, as follows:

• 5 burpees, run
• 5 burpees, 10 Bonnie Blair’s, run
• 5 burpees, 10 Bonnie Blair’s, 15 air squats, run
• 5 burpees, 10 Bonnie Blair’s, 15 air squats, 20 merkins, run
• 5 burpees, 10 Bonnie Blair’s, 15 air squats, 20 merkins, 25 mountain climbers IC, run
• 5 burpees, 10 Bonnie Blair’s, 15 air squats, 20 merkins, 25 mountain climbers IC, 30 flutter kicks, done!

With over 20 minutes left on the clock, YHC lined the PAX up on the end line. They didn’t know it at the time, but YHC was waiting to hear the first prediction of what we were going to do next and did it. Expecting to hear sprints, or lunge walks, or shuttle runs, etc. But apparently YHC has a reputation for doing burpees and the “burpee century” was the first thing I heard. So, we set out doing 1 burpee/yard the entire length of the field. To maintain a good pace we had a timer going, 10 yard (i.e., burpees)/minute. Ten minutes later we were done.

MARY: Flutter kicks, air squats, LBCs, and big boy sit ups.

QIC: Nano

The PAX: Pop Fly, Gadget, Hightower, Inspector, Yard Sale, Zeus, Obadiah, Roddick, and YNAB

WarmUp: SSH, Cherry Pickers, Windmills, Down Dogs, Michael Phelps

The Thang: A new game – Murder Bunnies vs Mr Blockee

Objective: The murder bunnies are trying to make it to the 50 yard line and Mr. Blockee is trying to defend the 50 yard line.

The Start: The PAX line up on the goal line and start to murder bunny to the 50 yard line once Mr. Blockee, who starts at the 50 yard line takes off.

Game Play: The PAX murder bunny with the cinderblock if they are tagged by Mr. Blockee, they leave their block where it is and run back to the end zone and perform the exercises:

• 10 Jump Squats
• 20 Monkey Humpers
• 30 Pickle Pounders
• 40 In-outs

Meanwhile, as Mr. Blockee tags the murder bunnies and can push them back by doing a blockee with their cinder block. Each blockee performed backs the cinder block up 5 yards.

Game play continues until someone makes it to the 50 yard line, or all PAX perform the exercise 2x each. After the round ends, the murder bunny that makes it to the 50 yard line is the new Mr Blockee, or if no one makes it Mr Blockee picks his replacement. We got about 5 rounds in. Yep, that’s a lot of pickle pounders!

MARY: Burpee around the circle, LBCs, squat jumps, flutter kicks, cinderblock push ups, ‘merkin hammer twists, big boi sit ups.

COT: Even some of the worst exercises (murder bunnies and blockees) can be a lot of fun when you turn it into a game and make it a challenge! This applies to every aspect of life. Find a way to make things fun or make them games and you’ll find a way to enjoy doing it.

AO: The Patriot

QIC: CableGuy
The PAX: Bone, Citrus, Coconut, Elvis, Fish Fry, Jenner, Maguire, Major Payne, Piccolo, Wedding Singer
WarmUp: Side Straddle Hop, Itty Bitty Arm Circle, Willie Mayes Hayes, Cherry Picker
The Thang: Pax split into two teams for separation and Burpee control and ran the length of the field ten times for 100 reps of ten exercises: Body Weight Squat, American Hammer (2-count), Merkins, Monkey humpers, Flutter Kick (IC), Side Straddle Hop (IC), Lunge (single count), Overhead claps, Supermans. For Burpees (final round) the teams exchanged sets of 10 en route to 100 er no, 120! Fellowship lap to cool down for Mary.
Mary: Freddy Mercury, Toy Soldier, LBC, The Wedding Singer, Merkins

AO:BulldogQIC:GigawattThe PAX:@pre @Nolan @CrotchRocket @Brisket @Bobcat @Boone @Mutumbo @Hoff @Rikers @Scranton WarmUp: SSH IC, Hairy Rockettes IC, Michael Phelps IC, Don Quixote ICThe Thang: 4 Corner AMRAP – Each corner has four exercises. PAX will rotate to each corner every two minutes and perform any exercise from the list. No repeating exercises. Corner 1:
Dips
Tricep Pushes
Coupon Overhead Press
Merkins

Corner 2:
Coupon Swings
Burpees
Plank
Plank Tuck Jumps

Corner 3:
Coupon Rows
Supermans
Back Lifts (Reverse Push ups)
Balls to the Walls

Corner 4:
Squats
Iron Mikes
Lunges
Jump Squats

Mary: LBC (40ct) Flutter Kicks (20 IC) Peter Parkers (20 IC) COT: Prayers for the Todd Family. Declan Pierce Todd of Lovettesville, 4 yr of age, passed away April 16th. Please keep his parents Michael and Crystal and brothers Blake and Grayson in your prayers.

If you want to change the world, get over being a sugar cookie and keep moving forward.
“Sometimes no matter how well you prepare or how well you perform you still end up as a sugar cookie.”

“For failing the uniform inspection, the student [in Basic SEAL training] had to run, fully clothed into the surfzone and then, wet from head to toe, roll around on the beach until every part of your body was covered with sand. The effect was known as a ‘sugar cookie.’ You stayed in that uniform the rest of the day — cold, wet and sandy.”

“There were many a student who just couldn’t accept the fact that all their effort was in vain. . . Those students didn’t understand the purpose of the drill. You were never going to succeed. You were never going to have a perfect uniform.”

Life isn’t fair, no matter how hard we prepare ourselves, we’ll have a bad day. Things will go wrong. Hold strong and know that tomorrow will be another day and that God is always with you!

AO:  #freestate
QIC: @Deagle
PAX: 2 – @Horshack, @Winston

WarmUp:

• SSH x 25 IC 
• Randy’s x 20 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:

• 3 rounds of the following (45 seconds in each station) 
•     Upper location – plank 
•     Middle LBCs 
•     Down – Merkins 
•     One round of running around the stairs with Burpees, Dips and Step ups 
• Mosey on our way back to the blacktop 

Mary:

• Reverse Crunches x 15 IC 
• Dolly x 15 IC 
• Travoltas x15 IC 
• Dying Cockroach x 15 IC 
• Outlaws x 10 each side IC 
• Protractor followed by 10 Freddie Mercury IC 

COT:

• Reflecting on Earth Day and the wonders of Mother Nature