Backblasts

DATE: 2021-10-28
AO: Highlands
Q: 2 percent
PAX: Booking, Speedo, Trolley
FNGs: None
COUNT: 4
WARMUP: SSH, Hill Billy’s, Arm Circles, Michael Phelps, Willy Mays Hays, Imperial Walkers, Cherry Pickers, Downward Dog, Kobra Kai
THE THANG: the Pax completed multiple exercises based on whether or not they were able to toss an inflatable inner tube onto a parking cone. No one succeeded and zero points were awarded. Then we moved to sets and reps of exercises that were determined by rolling giant lawn dice. I am very tired and just want to go to bed but I need to write this so Paxminder doesn’t Pax shame me for the month of October. DM if you want the full details of the workout. MARY: Nolan Ryan’s
ANNOUNCEMENTS: the Grunt 11/6
COT: quotes about luck. None of which came from Andrew.

DATE: 2021-10-30
AO: Farm
Q: Chile
PAX: Infinity, Matthew – Running Man, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WARMUP:
Grady Corn
Beet pickers
Willie Mays Hayes
Michael Phelps
Imperial walkers
THE THANG:
LARM Stations Workout –
AMRAP – 1 minute, 20 second rest, next station
Arms – Coupon Curls, Bent Over Rows
Legs – Lunges, Squats w/resistance band
Abs – LBCs, High to low plank
R – Jump Ropes, Rosalitas
M – Merkins, Mountain Climbers
MARY:
Penguin crunches
Australian snow angels
Starfish crunches
PAX Choice/Pass the mike
ANNOUNCEMENTS:
Veterans Day memorial run/workout next Saturday
COT:
Excellence vs. Perfection
Don’t seek perfection, but instead strive for excellence. It may seem that these two have only subtle semantic distinctions; but in fact they are quite at odds. Perfection is excellence’s somewhat pernicious cousin. It is pedantic, binary, unforgiving and inflexible. Certainly there are times when “perfection” is necessary to establish standards, like in performance athletics such as diving and gymnastics. But in general, perfection is someone else’s perception of an ideal, and pursuing it is like chasing a hallucination. Anxiety, low self-esteem, obsessive compulsive disorder, substance abuse, and clinical depression are only a few of the conditions ascribed to “perfectionism.” To be clear, those are ominous barriers to success.

Excellence is an attitude, not an endgame. The word excellence is derived from the Greek word Arête which is bound with the notion of fulfillment of purpose or function and is closely associated with virtue. It is far more forgiving, allowing and embracing failure and vulnerability on the ongoing quest for improvement. It allows for disappointment, and prioritizes progress over perfection.
>From “5 Characteristics Of Grit — How Many Do You Have?” by Margaret Perlis, Forbes Magazine, October 2013.

DATE: 2021-10-26
AO: Atlantis
Q: Deflator
PAX: Rogue, Hammerhead, True North, Bratwurst
FNGs: None
COUNT: 5
WARMUP: Jumping Jack-o-Lanterns, Scarecrow Circles, Pumpkin Pickers, Zombie Fighters, thriller burpees, Friday the 13th Merkins, Frankensteins
THE THANG: Mosey around and pass around calling Boo! – the called out Pax then led 3 Burpees, 3 Overhead Claps, 3 O’s (ab exercise). We passed around the Boo! 2 rounds throughout the workout.

Mosey back to the start. Perform descending sets of Burpees, Squats, Werewolf Merkins, Big Boi Sit-ups. Round of 10 each then run around the fake grass “trick or treating”. Back to start and do 9 of each, run, 8 each etc until we got to 1. MARY: I think we did a plank off and then ab mountain climbers. ANNOUNCEMENTS: None
COT: Always keep your old Weinkes handy in case you get tapped to Q at the last minute. Recycling is encouraged in F3!

DATE: 2021-10-30
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
Warmup/CoP

– Imperial Walkers x12, IC
– Michael Phelps x12, IC
– Hillbilly Walkers x12, IC
– Don Quixote x12, IC
– Squat jumps x12

THE THANG

Performed on a large diamond (square). For the first round, do 7 reps of an exercise at each of the 4 corners with a mosey (or sprint) in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Then head back down!

1. 7 burpees, count
2. 14 XYs, IC
3. 21 Big Boi Situps, ups
4. 28 SSHs, single count
5. 21 Squats, IC
6. 14 Nolan Ryans, IC
7. 7 Bonnie Blairs (didn’t reach)

6 MoM

Stretch day!

– 3 count Don Quixote
– Frankensteins
– 3 count cherry picker hold
– Modified frankensteins (IT band)
– Willie Mays Hayes
– Cobra Kai

DATE: 2021-10-30
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, CashOnly, ShowMe, Old Bay, Riot, Booking, Butter FNGs: Chief, Sherlock
COUNT: 11
WARMUP:
12 ssh
12 Bonnie Blairs
12 shoulder tap mirkins
12 lunge walks out and back
12 cherry pickers
2 laps sprints in the ends
12 arm circles x 4
12 wind mills

THE THANG:
“Get down Chief”

Pax in a circle, sprints in place until Q says get down.
Pax completes one burpee, counts it out, repeats to 12

Don’t drop the ball

Pax counts off and 1&2 start at one side of the field about 10 yards apart.
Pair must complete three passes on the way out and again on the way back. Dropped ball is 5 squats. Rest of pax completes exercise until they return. Repeat until everyone has gone.

Exercises:

1) balls to the wall
2) jump squats
3) shoulder taps
4) Carolina Dry Ducks
5) 5th exercise…

Pax plays football
Scored on team 5 burpees
Scoring team 3 burpees

MARY:
12 reverse crunches
12 Freddie Mercuries
12 outlaws x 2
12 lbcs
12 count protractor at 12 degrees
12 count plankorama
12 flutters
12 scissors
12 flutters

ANNOUNCEMENTS:
Next Saturday – The Grunt…

COT: