Backblasts

AO: The Patriot

QIC: Maj Payne

The PAX: 3-Mile, 2 Percent, Horsepunch, Lucius, Subprime, Tea Party, Prenup, Jag, Jenner, Apollo, Fish Fry

Twelve PAX gathered in the slightly muggy Monday morning gloom at The Patriot for a welcome back beatdown from YHC. The following was crafted from a F3 Churham Big Kat-led beatdown.

WARM-UP:
1 lap around
15 x SSH/ 15 x IW/10 x WMH/10 x Perfect (slow) Merkins/ 10 x Perfect Burpee IC

ME:
Grinder Time:
Width of Field, 3 person teams, one on each side line and a runner, 2 minutes per set of exercises. Exercises were as follows:
Carolina Dry Docks —– Jump Lunges
Jump Squats —– Mt Climbers
Hand Release Merkins —– Shoulder Tap Plank
Flutters —– WW2s

To the baseball field:
One PAX every 5-10 seconds. PAX in wait assume the plank. Traveling Burpees to first base -> Bear Crawl to second base -> Broad Jump to third base then run to home plate for 20 Merkins. Then run the field perimeter. Repeat. Plank it out when complete.

Back to the Field:
Karaoke along baseline, run to half, karaoke across, backward run to baseline (always facing opposite goal)
Next , same idea, but penalty box with side Gorilla across, Gorilla forward, Gorilla back across and backward Gorilla back to baseline. *Much tougher than expected.

MARY:

Mosey back to the start for a quick Mary – 50 x LBC

COT:

It’s great to be back from vacation where I had the fortune of traveling to Oregon.  It’s a beautiful country, but when smoke from fires clouded the sky, it took away the fresh air that we often take for granted. The lesson is that we shouldn’t take what we have for granted. We’re blessed to have this morning in the gloom together. We’re blessed to have each other. Remember that and go out into the world and do everything you can to make it a better place for others.

Aye!

 

AO: The Patriot

QIC: Hightower

PAX:  HT, Lucius, Moonshine, 2 %, Bone, DrD, Sunshine, Poe, Lamar, Jag, FNG: 3-Mile

Warmup:

30 cadence SSH, Good morning, windmill stretches, downward dog, calf stretch, to up dog to sit twists, followed by 20 mericans.

The Thang:

Fellowship jog over to basketball court, where Samara waiting for us. PAX split into 2 groups. First group flip across court, then back again, then sledgehammer Samara, while extra guy slam ball 25# and squat thrusts 20# ball. While second group casualty carry & carry sand bag around school alternating positions. Then groups switched stations to Rinse & Repeat.

With time winding down YHC adjusted the plan for some group bear crawls. Staying in 2 groups, each PAX bear crawled to center of basketball court to drag coupon to other end. Then second group followed behind picking up any spare coupons. After 2 rounds of group bear crawls, all PAX jogged back to field.

Mary:

PAX knocked out 20 cadence flutter kicks and 50 LBC’s

CoT:

Reminder to open CSUAP channel for 9/11 stair details.

New post for new regional shirts, order closes 8/13.

Prayers that all PAX traveling on vacation stay safe.

Welcome Lamar just moves up from NC.

AO:  The Patriot

QIC: Lucius

THE PAX: Bone; Lazlo; Noodle; Poe; Two Percent

THE WARM UP:

SSH; Windmills; Cherry Pickers; LB Arm Circles; Moroccan Night Clubs

THE THANG:

The PAX split into three pairs, which then took turns transporting a log between two stations.  The PAX performed the following rest exercises at the stations, while waiting for their turn to carry the log:

Rest Station 1 – As Many Sets as Possible:

 – 10 x Man-Makers (two 22-lb pavers, in cadence)
– 10 x Dead Lifts (two 22-lb pavers, in cadence)
– 10 x Mountain climbers (in cadence)

Rest Station 2 – As Many Sets as Possible:

– 10 x Derkins (in cadence)
-10 x Step-Ups
-10 x Dips (in cadence)
-10 x Step-Ups

After returning the log to its resting place, the PAX took to the football field for a Bear-Crawl Suicide (10 yards & back; 20 yards & back; 30 yards & back).

THE MARY:

LBCs; J-Los; American Twists; Freddie Mercuries; Merkins; Side-Shuttle Toy Soldiers; Good Mornings; Flutter Kicks

Requests to rename the QIC were summarily denied.

CIRCLE OF TRUST:

Some say that good things come in threes.  Like logs  and 22-lb pavers, positives can be hard to hold on to.  They require grip strength.  As you go through your day today, try to identify three things that have made your day better.  And if you can’t find three, go make them happen.  Repeat tomorrow.

 

 

AO: Compound

Prep for 9/11 Stair Climb

QIC: HIGHTOWER 

PAX: HT, NAFTA, Nano, Obadiah, FNG AdMan

Warmup:

25 SSH, Good Morning, hip flexor, down dog & up dog stretches. Followed up with Fellowship jog to parking deck, interval high knees, butt kickers and karaokes.

The Thang:

Once we arrived at the parking deck, YHC explained that our goal was to climb 1,000 steps, roughly half of the 9/11 challenge. Parking deck stairs 7 stories high, 150 steps to get to the top, so the PAX would go up and down 7 times.

Each PAX would lead the group all the way up, then rotate to the back to let the next man lead the next climb. The PAX alternated stretching and cadence count merkins on top of parking deck.

Mary:

Rotate around the circle to lead, including flutter kicks, box cutters, American hammers, LBC’s, and dead bugs.

CoT:

Prayers for PAX and family traveling. NAFTA & Nano families long distance travel.

New shirt order posted on Slack by MajPayne, closes mid Aug.