Backblasts

DATE: 2021-09-29
AO: Horizon-Ao
Q: Brown Bag
PAX: Undertow, Magoo, Lazlo, Maj. Payne, Kodiak, Disco, Old Bay, 3 mile FNGs: FNG Finkle, Attache
COUNT: 11
WARMUP: Fellowship lap, SSH, WMH, Cherry Picker, Downdog, Cobra Kai
THE THANG: 4 series of plyo exercises, with 2 rounds within each series, 30 secs for first 3 exercises and 1 minute for fourth exercise: Round 1 – Jump Squat, Run Stance Squat, Airborne Heisman, Swing Kick
Round 2 – Squat Reach Jump, Run-Stance Squat Switch Pickup, Double Airborne Heisman, Circle Run
Round 3 – Jump Knee Tuck, Bonnie Blair with arms raised, Leapfrog Squat, Twist Combo Round 4 – Rock Star Hop, Gap Jump, Squat Jack, Military March MARY: Superman, LBCs
ANNOUNCEMENTS: HH at Maj. Payne’s at 1900 on Friday to celebrate the end of IPC 2021
COT: Workout borrowed from P90x, don’t be afraid to be unoriginal and leverage the good work done by others where appropriate

DATE: 2021-09-29
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Infinity, Gadget
FNGs: None
COUNT: 3
We walked through the woods and talked about lots of things, from parenting to woods to the workforce. Ended up back at the parking lot with 5 miles on the tracker and a 15:16 pace that kept us warm.

And that was the warmup, thang, and CoT all in one.

DATE: 2021-09-29
AO: Compound
Q: Hightower
PAX: citrus, Maguire, Popeyes, Roddick, Stallion
FNGs: None
COUNT: 6
WARMUP:
Lots to warm up in this amazing beautiful morning

THE THANG:
Line up at end line, first guy toss frisbee with non dominant arm, group bear crawls out, PAX picks punishment, next guy toss, rinse repeat until we get to opposite end line. Fellowship lap of burpee Bobby around field.
Round 2 frisbee toss to get back. Followed by 2 laps burpee bobby.

MARY:
Round the horn core PT

ANNOUNCEMENTS:
IPC Wk 4 Thurs at Olympus and Fri at Patriot
2F Fri night at MjP casa
Nov 13 The Grunt
Thanksgiving Turkey Trot at Olympus

COT:
Giving thanks for the blessing of enjoying another morning together!

DATE: 2021-09-29
AO: Kodiak
Q: Rikers
PAX: Anchorman, Brisket, De La Rocha, Empire, Shakira
FNGs: None
COUNT: 6
WARMUP: MPs, SSHs, HRs, IWs, DWD, CK, MtCs- all 20x IC
THE THANG: anaerobic supersets
1. Goblet Apollo Ohno (10 ea)/ Standing Bicep curls (10)
2. Kettlebell swing (10)/ merkin (20)
3. Kettle/Goblet squat (12)/ kettlebell upright row (12)
4. Dumbbell deadlift (10)/ cling to overhead press (10)
5. Pull ups(10)/ dips(15)

MARY:
– Banded Steamboats- hip flexors, extender, abductors, adductors – Hanging L-swings
– Kobra Kai press
– Burden Pickle pointers
– Freddie Mercury
– Banded steamboats

ANNOUNCEMENTS: 1yr approaching 10/29 at #bulldog, 1 dinner celebration reach out to @Brisket, and region wear coming soon

COT: what does it mean to honor someone? It should not wait until they are gone. Honoring someone is counter intuitive to culture, but it is humbling your self to show respect for someone else. Seek to honor those in your life today and everyday that impact you and make you better.

DATE: 2021-09-28
AO: Atlantis
Q: True North
PAX: Infinity, Bratwurst, Jonathan E. Crittenden, Grease Monkey, Deflator, Rogue FNGs: None
COUNT: 7
THE THANG: 4 sets of 4 exercises, repeated once before next set (set 1: snowboard hops, side-straddle hops, high kicks, arm circles; set 2: shoulder tap merkins, 180s, Mexican hat dance, high knees; set 3: calf raise, rockstar jumps, slalom, squat jump; set 4: knee blocks, burpees, candlesticks, mary catherines); mosey with variations between sets. Each exercise just a 45 second workout. MARY: Plank
COT: Don’t just grin and bear it – embrace it.
Psalm 19:8 – The precepts of the Lord give joy to the heart.