Backblasts

AO: The Patriot

QIC: Mayberry, 3 Mile

The PAX: Bambino, Pong, Lazlo, Cable Guy, Maguire, Citrus, 3 Mile, Horshack, Infinity, Slapshot, Rebar, Lucius, Sunshine, Major Payne, Grease Monkey, Elvis, Fish Fry, Brown Bag, and YHC gathered in the truly gloomy gloom to learn some lessons in time and space.

WarmUp: 12x SSH, IBACs, Don Quixotes, Onion Pickers, and Willie Mays Hayeses (sp?)

The Thang: The PAX counted off by 12, then stationed themselves around a 12-point circle midfield for a “24-hour” Tabata consisting of two full rotations around the “clock,” doing 45 seconds on, 20 seconds off, with a one-lap mosey in between each set of 12. At each “hour,” the PAX were encouraged to contemplate 12 words paired with each exercise to represent sentiments I hope we can all feel or express daily. The 12 rotations were: 1) merkins (Purpose); 2) big boi sit-ups (Hope); 3) squat jumps (Joy); 4) coupon swings (Balance); 5) lunges (Faith); 6) coupon arm curls (Gratitude); 7) “Say Anythings” (holding coupon overhead) (Patience); 8) coupon rows (Love); 9) Bonnie Blairs (Momentum); 10) seal claps (Praise); 11) burpees (Perseverance); 12) plank (Reflection). All of the above was done while enjoying an epic time-themed music mix prepared by 3 Mile.

Mary: LBCs

COT: With so many competing obligations (family, work, hobbies, life in general), we can often feel like there aren’t enough hours in the day, and feel rushed to get through everything we want to accomplish. It takes focus and, often, regimentation, to be able to get it all done. But we should always strive to make the most of it, and be prepared to have to make adjustments when things don’t go as planned (see, e.g., my forgetting to put enough coupons on the field beforehand). We also confined our beatdown today to one circle in the middle of the field. Lately, many of us are feeling similarly confined to our homes and it may get even more imposing as the months get colder. It’s important to keep focused on what’s important, but remember to add some spontaneity (the surprise mosey) to break up the monotony.

AO: #compound

QIC: @Obadiah

The PAX: @Wham-O, @Roddick, @Hightower

WarmUp: SSH, hillbillies, down/up dog, arm circles, huggers, cherry pickers

The Thang: Started from the underground with a hang and pull up ROF double round. Mosey around Mosaic and out to Gallows road and back to Jackson Middle School for a good, old fashioned Outdoor, parking lot, four stations upper body beat down rotation.

Round 1: 2 sets
Tire flipping timer
Squat thrusters w/ CB
Curls to overhead press
Bent row with 95lb Bar

Round 2: 2 sets
Tire jumping trimmer
Kettlebell CB swings
Speed curls with dumbbells
Deadlifts

Mary: American Hammers, flutterkicks, LBCs, mountain climbers, Something else…

COT: Picked up heavy things today. There are things in life we need to pick up and things we need to put down and put behind us. The key is discerning what from what. Examine your life and let go of unproductive sin, burden, guilt, anger, gluttony, etc. Pick up the burdens of others, the needs of the broken, the fellowship of men.

Q-ChewToy

PAX- Almanac, dreadsquid, countdown, Agassi

Warmup

SSH

Grass pickers

Shoulder tap plank jack

19 reps of each

F – Flutter kicks 2 is 1

U – Up Downs (burpee no merkin)

C – Carolina Dry Docks (pike pushup)

K – Kettle bell swings with cinder block or a kettle bell

C – Crucible Merkins (wide merkins with hands facing away from body)

O – Outlaws (make a big O with feet on the right and then on the left)

V – V up roll ups (sit-up followed up by toe touch)

I – Imperial Squat Walker (Squat, 1/2 of imperial Walker, squat, other 1/2 of imperial walker)

D – Double Merkin Burpee

Run/Ruck 1.9 miles before, though out, or after above.

Q- ChewToy
PAX- Agassi, Big Dude, Tippman

It was an overcast evening with the park booming with activity. Midway through the workout, it began to sprinkle and Big Dude couldn’t tell if it was rain or his sweat.

Warmup
SSH
Abe vigotas
High knees
Trunk twists
Shoulder tap plank jacks

Sally up squats

The Thang:
Relay style
1st person- flip tire run out to cone and back then flip tire again Partner- shoulder presses, Keep count of shoulder presses completed Repeat until whole team completes 3x

1st person- flip tire bear crawl out to cone and back then flip tire again Partner- Lunge steps, Keep count of lunge steps completed
Repeat until whole team completes 3x

1st person- flip tire run out to cone and back then flip tire again Partner-Big Boi Sit-ups, Keep count of Big Boi Sit-ups completed Repeat until whole team completes 3x

1st person- flip tire run out to cone and back then flip tire again Partner-Merkins, Keep count of Big Boi Sit-ups completed
Repeat until whole team completes 3x

Thunder burpees

Announcements: 9/11 stair climb @ 0500; IPC

Prayer: Agassi’s brother-in-law’s mother passed; Big Dude studying for further promotion testing, Tippman praises lately.

AO: Dephi

QIC: Nano

The PAX: Dunder, Roddick, Zeus, Ashe, Curry, Wham-O, Hightower, and Slider (FNG).

WarmUp: SSH, Windmills, Cheery Pickers, WMH, Downward Dog, Merkins, and Arm Circles

The Thang: After a very brief summary of capture the flag rules, the PAX set off for a quick tour of the field. The rules are on the picture below. We played three rounds and all had burning legs from all of the bunny hops, lunge walks, and bear crawls.

• The PAX then lined up along the Delphi wall for a few rounds of wall sit.
• Round 1: Wall sit for 20 s, continue while each of the PAX lunge walked from one end to the other.
• Round 2: Wall sit for 20 s, then starting at one end, one-by-one each HIM took off for a 120 m sprint. Jog back.
• Round 3: Repeat round 2, beginning at the other end.
• Round 4: Wall sit with shoulder taps.

Mary: Working around the circle, the PAX did flutter kicks, merkins, glees, Superman, jumping squats, double release push-ups, in and outs.

COT: People often have a tendency to assume the worst. When confronted with this negativity can easy discourage you. But when you are acting with purpose, and have a specific objective in mind, it becomes much easier to rise above the criticism. Therefore, remember to define your goals and live your day with purpose in pursuit of those goals. It will keep you on task and help you become the HIM others depend on.