Backblasts

Weather: 52 degrees with light breeze

AO: Annapolis

QIC: Counselor (VQ)

PAX: Almanac, Agassi, Chew Toy, Countdown, Dreadsquid

Warm-up:

Opened with disclaimer, mosey to garage and up three flights of stairs to the roof. 30 A Skips, run in place 6 count, lunge, arm/leg stretch forward 3/3, run in place 6 count, hamstring stretch (6 count), imperial walkers (6) 3/3, run in place 6 count, mountain burpees (6/6).

The Thang:

After a mosey to the 2nd floor garage. The PAX began cardio circuit training with no break until the end of each round. The circuit included three rounds of:

Side Straddle Hops (40)(30)(20)

Bear Crawls (20)(25)(30)

Lateral Shuffle 3 step/Agassi (30)(25)(20)

Forward Lunge Twist (10)(16)(20)

Basic Burpee (No Jump) (25)(20)(15)

A Skips (30)(40)(50)

Lunge Squat (30)(40)(50)

Bonus:

Bear Crawls (22)

Basic Burpees (22)

CoT:

Count-o-rama, name-o-rama, announcements: upcoming 2nd F event on 9/24, and words of wisdom ending in group prayer.

AO: The Patriot

QIC: Lucius

PAX: Bone; Citrus; Cable Guy; Elvis; Fish Fry; Maguire; Major Payne; Refueler; Road Kill; Spokes; Wedding Singer

WARM UP: SSH; Michael Phelps; Downward Dog; Arm Circles (Fore and Aft); Mumble Chatter

THE THANG: The PAX tacked week 3 of the ironpax challenge, by completing the following for time: 400 M Run; 100 Merkins; 400 M Run; 90 Squats; 400 M Run; 80 Merkins; 400 M Run; 70 Squats; 400 M Run; 60 Merkins; 400 M Run; 50 Squats; 400 M Run; 40 Merkins; 400 M Run; 30 Squats; 400 M Run; 20 Merkins; 400 M Run; 10 Squats; 800 M Run.

Bonus points to Road Kill, who smoked all PAX who dared join him on the final 800.

COT: Nice job. Attack the day with the same vigor that you attacked today’s challenge.

 AO: Olympus

QIC: Derecho

The PAX: Ash, Magic, Hightower, Vault, Roddick, Pop Fly, Chedder, Nano, Greece Monkey, Slider, Yardsale, YNAB, El Niño.

Warm-up:

SSH, Arm circles, Imperial walkers, Downward dog, Cobra Kai, WMH.

The Thang: The PAX lined up on end zone line and began a sprint ladder climb:

Sprint 20yd line and back, 25 Bonnie Blaires

Sprint 40yd line and back, 20 Merkins

Sprint 60yd line and back, 15 WW1’s

Sprint 80yd line and back, 10 jungle boy squats with two scoops

Sprint 100yd line and back, 5 Burpees

Then the PAX did a three round planking ring of fire. Merkin and chase.

The PAX were divided into two teams and started a game of hand ball using a soccer ball with mixed in exercises. If a player with the ball touches their defender the defender must drop and do 5 merkins. Kicks if caught were in play, if dropped earned entire team, 5 Merkins. 2.0s much touch ball before every score!

MARY: Flutter kicks, Row boats, LBC’s, fast feet sprawl, chicken wings, Freddy Mercury’s

Circle of Trust (COT): games/sports force us to communicate effectively with each other in order to win, and it helps grow our camaraderie.

Q- ChewToy

PAX-Counselor, Countdown, Dorothy, WildThing

Warmup

Lounge act

Alternating side squats

Shoulder blaster special 1/2

The Thang

Ladder up to 10 and back

Squat thrusters into Lunge (2 is 1)

AMRAP 5 minutes, each number completed together. 1 all together, 2 all together, etc.

1. Merkin 30
2. Block curl 30
3. Single leg squat 15each

1. Rifle carry
2. Block drag
3. run with block

1. Absolutions 15
2. Star fish crunches 20
3. Imperial walker 30

More details and photos to come…