Backblasts

DATE: 2021-09-06
AO: Farm
Q: Infinity
PAX: Rocky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Air Squats, Don Quixotes, Beet Pickers, and LBACs

The Thang:
DORA 1-2-2:
– 100 Merkins / 100m Run
– 200 Squats / 100m Run
– 200 Big Boi Sit-ups / 100m Run

Complete a blend of traveling and stationary exercises, from among the following:

Traveling exercises:
– Bear Crawls
– Lunge Walks
– Frankensteins
– Crab Walks
– Inch Worm Crawls
– Long Jumps
– Burpee Long Jumps

Stationary exercises:
– Merkins
– Lunge-Squats
– Derkins
– Star Jumps
– CDDs
– Bonnie Blairs
– Peter Parker Push-Ups

Mary: Australian Snow Angels, Sweat Angels, Dying Cockroaches, and Side Crunches

COT:
“To lack feeling is to be dead, but to act on every feeling is to be a child.” – Brandon Sanderson, The Way of Kings

DATE: 2021-09-04
AO: Farm
Q: Gekko (Keith Capp)
PAX: Chile, Vintner
FNGs: None
COUNT: 3

DATE: 2021-09-02
AO: Farm
Q: Chile
PAX: Sparky, Infinity, Matthew – Running Man
FNGs: Mr. Miyagi (F3 Omaha)
COUNT: 5
Workout under the shelter centered around the following, 2x in rotation, 1 min on, 15 sec off: – Jump Rope
– Merkins
– Coupon Curls
– Resistance Band Lunges
– LBCs
– Rosalita
– Mountain Climbers
– Bent Over Coupon Rows
– Resistance Band Squats
– High-to-Low Plank

DATE: 2021-09-06
AO: Olympus
Q: Pop Fly
PAX: Switch, Rooster, Rambler, Nano, Obadiah, Yard Sale, Hightower, Zeus, Roddick FNGs: None
COUNT: 10
WARMUP: Yes
THE THANG:
Groupn1: IPC Week 1 (Roddick, Nano, Yard Sale, Obadiah, Pop Fly, Hightower, Zeus) Group 2: 9/11 Prep (Switch, Rambler, Rooster)
MARY: Nope

DATE: 2021-09-06
AO: Burg
Q: Bail
PAX: Tink, MicroChip
FNGs: None
COUNT: 3
After getting booted from The Battlefield by LCPS Security, we audibled and met up at the ol’ trusted garage! Thanks to those who showed up early on a day off!

Today’s workout was basketball inspired, including shoulder work + squats + sprints and speed training.

WARMUP:

Side Straddle Hops
Michael Phelps
Cherry Pickers
Arm Circles small/big
Calf stretch
Mozy

THE THANG:

Strength Training:
1 minute stations, 30 second rest X2

Coupon lay-ups (right hand lift, left stabilize)
Coupon lay-ups (left hand, right stabilize)
Battle Rope
Goblet Squats
Merkins w/ tri extension

Speed Training:
1 minute station, 30 second rest X2

Cone hurdles
Side squat run
Lunges

Stamina Training:

PAX does suicide sprints while one runs a mozy around plaza, rotating 2x approx 5 minutes total

MARY:
Superman 2x
V up toe touches 2x
Plank 2x
Leg lifts
Crossover crunches

ANNOUNCEMENTS: 9/11 Stair Climb…should be about 45 min-1hr total…carpool options available

COT:

“They say you have to use your five best players but I found you win with the five who fit together the best.” ~Red Auerbach

In my job, we use the same term circle of trust, recommending to our clients you surround yourself with a circle of trusted advisors to better run your company.

The same goes in life…its not always the fastest, strongest and smartest that wins…it’s the team that works well together and plays on each others strengths and supports where there are weaknesses.

Surround yourself with people that make you want to be better, and those who challenge you daily.