Backblasts

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Tabata

DATE: 2021-10-09
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp: SSHs, Copperhead Squats, Don Quixotes, Beet Pickers, Michael Phelps, and 200m Mosey.

The Thang:
Tabata (20 seconds on and 10 seconds off, 8 times through)
Tabata Squat Thrusts
200m Mosey

Tabata Little Bitty Arm Circles
200m Mosey

Tabata Mountain Climbers
200m Mosey

Tabata Shoulder Taps
200m Mosey

Tabata Air Squats
200m Mosey

5-10-5 Jack Webbs

Mary: Flutter Kicks, Side Crunches, Australian Snow Angels, Sweat Angels, and American Hammers.

CoT: “God’s message is that worthiness is not flawlessness. Worthiness is being honest and trying.” – Brad Wilcox

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Round Robin & 2 Fwd, 1 Back

DATE: 2021-10-04
AO: Farm
Q: Matthew – Running Man
PAX: Rocky, Chile, Infinity
FNGs: None
COUNT: 4
The hallmark of this workout was two round robins of AMRAP Squats, LBCs, Lunges, and Shoulder Taps while each PAX took turns completing 5 burpees. All PAX did the exercises AMRAP until all burpees were completed.

Next, the PAX Bear Crawled 10m forward, Crawl-Bear 5m backward until they had crawled forward to the 30m mark. They then Crab Walked / Reverse Crab Walked back 10m/5m the same way.

COT was a thought from the book Atomic Habits by James Clear, as quoted during the LDS General Conference this past weekend: Habits are the compound interest of self-improvement. “If you get just 1% better each day, at the end of a year, we will be 37 times better.” – James Clear

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Kodiak HIIT Core Beatdown

DATE: 2021-10-06
AO: Kodiak
Q: Refueler
PAX: De La Rocha, Rikers, Anchorman, Shute, Shakira
FNGs: @2 Stroke
COUNT: 7
WARMUP: SSH, Michael Phelps, Arm Circles, Willy Mays Hays, Downward Dog, Kobra Kai
THE THANG: 4 Rounds of 4 Corner HIIT Stations with 1 Min Planks/Pickle Pointer Holds Round 1: LBCs, Heals 2 Heaven, LBCs, Heals 2 Heaven (mosey in between)
–1 MIN PLANK–
Round 2: WWII Sit ups right side, Plank Jacks. WWI Sit ups Left Side, Plank Jacks (mosey in between)
–1 MIN PICKLE POINTER HOLD–
Round 3: Air Squat, Merkin, Reverse Lunge, Merkin (mosey in between)
–1 MIN PLANK–
Round 4: Toe Touch sit ups, Plank Tucks Left Side, Plank Tuck Right Side, High Knees (mosey in between)
–1 MIN Pickle Pointer Hold–
Round 5: High knees, Merkins, SSH, Flutter Kicks (mosey in between)
–1 MIN Merkins AMRAP–
MARY: NONE – core workout throughout
ANNOUNCEMENTS:
COT: Don’t give the enemy a seat at the table. In Psalm 23, we are promised that God is our Good Shepherd and will lead us through life and even prepare a table for us in the midst of our enemies. The challenge is to focus on HIM, our SkyQ, and not on the enemy…..much less invite the enemy to sit at the table with us. The enemy seeks to kill and destroy…..don’t let him dine with you or your family brothers. Fight the good fight of faith!

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The Mogadishu Mile

DATE: 2021-10-08
AO: Sparta
Q: Pop Fly
PAX: Maj. Payne, Zeus, Horshack, Lightyear, Yard Sale, Nano, Bluegrass, Gadget, Roddick, K-Pop, El Niño FNGs: None
COUNT: 12
WARMUP: SSHs, Mike Phelps, WMHs, Rockettes, Calf Stretches, Supine Rockettes

THE THANG:
4 Rounds of: (All with Cinder block)
18x Kettlebell Swings
18x Squats
18x Cross-over Merkins
18x Sit-ups
18x Calf Raises
1x Blockee
1 Lap with Cinder Block
— Hold plank and wait for the 6.
Repeat X3
LAST Round – 4th Round — PAX complete the last lap as a group.

MARY: Flutter Kicks, Scissors, Windshield Wipers, Dirty Dogs, and Glees

ANNOUNCEMENTS: Turkey Trot, The Grunt

COT: 18 reps for the 18 Soldiers who died between 3-4 October during the Battle of Mogadishu. 1 Rep for SGM Bob Gallagher (then SGT). SGM Gallagher was my SGM in Iraq and was awesome. But the scars and wounds (mental and physical) that he carried with him over the years with the Rangers left a mark we couldn’t necessarily see.
(1) a group of men found by a common purpose can achieve anything… just as those Rangers and Delta soldiers did back in 1993 in Mogadishu
(2) everyone is fighting a battle. sometimes we can see it, and sometimes we can’t. a smile a wave a nod can make all the difference to somebody. check in on somebody today.