Backblasts

DATE: 2021-10-27
AO: Horizon-Ao
Q: Old Bay
PAX: Magoo, Maj. Payne, 3 mile, Jenner, Poe, Disco, Kodiak, Brown Bag FNGs: attaché
COUNT: 10
NOT A PROFESSIONAL – MODIFY AS NECESSARY

WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Hank Aarron
Cherry Pickers

The Thang:
Mosey to various points around the AO, Coupons & Ladders the run 10, 15, 20 then run

One – Ball Park
10 – Carolina Dry Docks
15 – Big Boy Situps
20 – KettleBell Swings
Hill Sprint

Two – Woods Hill
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Hill Sprint

Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
20 – Lion Kings
Fellowship Run around parking lot

Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprint

Mary:
Flutter Kicks
LBCs
J Lo

Announcements:
Grunt
Thursday 2ndF at Claire & Don’s

Count-o-name-o-rama
COT
Steady repetition, being committed to something, keeps you at a base level of preparedness at all times. Like when you forgot you have Q but you discover you’re more prepared than you thought and everything works out ok! MOS

DATE: 2021-10-23
AO: Olympus
Q: Nano
PAX: Nano, Yard Sale, Derecho, Lazlo, Popeyes, Roddick, YNAB, Zeus, Joonsoo (Dak), Joint Chief FNGs: @Boots, @Nacho, @Genesis, @Faceplant, @Pele
COUNT: 15
WARMUP: The usual, but in the parking lot and with an extra shuffle!

THE THANG: The pax started off towards the back of the school and each took their own post. Here we did 10 step-ups followed by 2 burpees, rice and repeat 10x!

The gallery: On the field, two PAX setup in the center circle each with an XVII-3000 rivals nerf gun in hand ready to defend the circle. The pax then tried to reach the circle, if they got shot it was 3 burpees then back to the goal line to try again. We did many rounds where the pax switched between bear crawls, and crab walks.

Round 3: Ultimate frisbee, F3 rules.

MARY: 42 Big Boys + flutters
ANNOUNCEMENTS: Grunt!, Turkey Trot, Olympus Closed Next Saturday!!!!
COT: It was another trip around the Sun for YHC and it was a great ride with my F3 brothers!

DATE: 2021-10-26
AO: Freestate
Q: CashOnly
PAX: Deagle, Horshack, ShowMe, Winston
FNGs: Lefty
COUNT: 6
WARMUP:
· SSH x 25 IC
· The Chinook x 20 IC each side
· Michael Phelps x 15 IC
· Hairy Rockets x15 IC
· Mosey around the blacktop, karaoke on the sides
· Mountain Climbers x 15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC

THE THANG:
Blacktop Coupon Dora 4-3-2-1
o 400 Pullups
o 300 Jump over
o 200 Chest press
o 100 Curls
· Recovery with Squat Suicide…

MARY:
· Reverse Crunches x 20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Travoltas x15 IC
· LBC x20 IC
· Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
Everyone is coming to the Grunt…

COT:

DATE: 2021-10-25
AO: Patriot
Q: Maj. Payne
PAX: Ice Tea, Booking, Lucius, Lazlo, CableGuy, Wedding Singer, Spokes FNGs: None
COUNT: 8
WARMUP:
15 x SSH, 15 x IW, 15 x Cherry Pickers, 15 x Carolina Dry Docks, 15 x LBACs

THE THANG:

– 10 x burpees, take a lap around the track.
– 10 x burpees, 20 x Derkins, take a lap around the track.
– 10 x burpees, 20 x Derkins, 30 x Coupon back squats, take a lap around the track.
– 10 x burpees, 20 x Derkins, 30 x Coupon back squats, 40 x Coupon curls, take a lap around the track.
– 10 x burpees, 20 x Derkins, 30 x Coupon back squats, 40 x Coupon curls, 50 x coupon overhead presses, take a lap around the track.

MARY:

10 x Flutter kicks, 10 x Freddie Mercuries, 10 x American Hammers, 20 x LBCs

ANNOUNCEMENTS: The Grunt. Bring yer Ms cuz FIA will be in the house. They’re a solid group and we want to support them.

COT: This was tough. YHC builds workouts that PAX would not do alone for a reason. It’s because we do better as PAX. We feel it during those 5Ks we sign up for. We feel it when doing a CSAUP. There’s an energy that exists in groups, and it’s a real thing. Remember that when feeling down and out as you lay there in the fart sack. It takes some effort, but every single time you pull yourself up and step out that door into the gloom to join the PAX, you receive the energy that the PAX generates. It makes you a better man, and enables you to be a better leader, which improves your family and the community around you. Keep it up brothers! Every step counts!!!

Aye!

DATE: 2021-10-26
AO: Delphi
Q: I-Beam
PAX: Zeus, Pop Fly, Rambler, Nano, Dunder, Hoolihan
FNGs: None
COUNT: 7
WARMUP: SSH x 25, Burpees x 5, SSH x 20, Burpees x 4, SSH x 15, Burpees x 3, SSH x 10, Burpees x 2, SSH x 5, Burpee
THE THANG: PAX brought their coupons to the goal line and were instructed to complete exercise until rep count completed or failure, at which point they were to notify group they needed a break. If any PAX needed a break, all PAX stopped exercise and ran to midfield for 25 Big Boy Sit-ups. PAX would run back to coupon and resume exercise count until all reps completed. Once PAX had completed reps, they ran to midfield for 25 Big Boy Sit-ups.

Exercises:
50 x Goblet Squat
50 x Overhead Press
50 x Kettle Bell Swings
50 x Flutter Kick with Coupon in Press Position
50 x Curls

Bonus round: Wall sits and 2 rounds of passing the coupon one end to the other and back

MARY: Yes but no big boy sit-ups
ANNOUNCEMENTS: Waste pickup at #olympus. The Grunt is coming, as well as a backpacking trip and Turkey Trot. COT: Don’t be afraid to humble yourself and ask for help when you need it