Backblasts

DATE: 2021-08-17
AO: General
Q: Traveler
PAX: Maj. Payne, Toolbox, Trolley, Fairweather, petro
FNGs: DR PAX The Tickler (Greenville) and DR PAX from Raleigh, Bench, Blue Cheese, FNG Buttah COUNT: 11
WARMUP:
Mosey around the perimeter of the field. Intersperse butt kickers, high knees, arm circles, Michael Phelps, BWS, Willie Mays Hayes, and “the fence hop.”

THE THANG:
Move down the field, completing the same number of reps of a specified exercise as the yard line you’ve reached. Sprint back to the goal line after each set. While PAX waited for the 6, they completed EC burpees. Keep count and a prize awaited the PAX with the most burpees! Re-group, then begin the next exercise.
Sprint 100 yards to the opposite goal line. Then do 100 LBCs. Sprint back to the original goal line.
Reverse sprint 90 yards to the opposite 10. 90 SSH. Sprint back to the goal line. 80: Bear Crawl. Russian twists. Sprint back.
70: Lateral shuffle. Calf raises.
60: Reverse lateral shuffle. Tuck jumps.
50: Crawl bear. Merkins.
40: Frog jump. Jump squats.
30: Traveling burpees. Monkey Humpers.
20: Lunge walk. Shoulder taps IC.
10: Inchworm. Big Boy Sit-Ups.

MARY:
Chosen by our burpee champion (Toolbox, who crushed 51 EC burpees), the PAX completed 4 rounds of 30 second exercises: Merkins, Mountain Climbers, Wide Mountain Climbers, Heels to Heaven.

ANNOUNCEMENTS:
Keep prepping for the 9/11 Stair Climb! (5 PAX crushed some bleachers for EC after the beatdown)

COT:
Prayers for Afghanistan – veterans who fought there and people who are still stranded there. It’s easy to stay in our bubbles, but our safety and security is a lot to be grateful for. Be in tune for how you can help.

DATE: 2021-08-18
AO: Loco
Q: Supertramp
PAX: Mater, Bail, Tink, Gigawatt
FNGs: Bradybunch
COUNT: 6
WARMUP: SSH, Michael Phelps, Hip Circles, Don Quixote, Fire Hydrants, Kobra Kai, Calf Stretch, Mosey

THE THANG:
20 minute time cap:
Coupon Swings x50
Merkins x50
Coupon Goblet squat x50
Rows x50
Deadlift High Pulls x50
Burpees x50
Repeat if needed

MARY: Baby shark ab challenge x2 with 1 minute rest

ANNOUNCEMENTS: (Please correct any mistakes)
Iron Pax is coming up, sign up!
Regional break from the Capital in the works
Picnic at Bulldog(?) 8/28

COT: How do we approach goals and obstacles?
Do we charge in and give everything so we’re spent after we’re done? Do we leave anything in the tank for what’s around the bend? Do we over “reward” ourselves?
What is more important: the result or the quality of the effort?

DATE: 2021-08-18
AO: Compound
Q: Popeyes
PAX: Zeus, Yard Sale, Sheldon, Rambler, swish
FNGs: Jimmer (from NC)
COUNT: 7 Strong
WARMUP: A half dozen laps around the parking with high knees, butt kickers, arm circles, side straddle hops, etc
THE THANG: Up and down the stairs at Mosaic as many times as you can, interspersed with squats, box jumps and side straddle hops to keep the heart pumping.
MARY: Merkins, LBC’s, more merkins, Russian twists, more merkins, flutter kicks and a few more merkins
ANNOUNCEMENTS: A couple Sasquatches (one in November in WV and one next Sunday at Olympus) and 9/11 stair climb
COT: What is your purpose? Focusing on your goal or purpose will help temper how you react to difficult situations.

DATE: 2021-08-18
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Mayberry, Old Bay, lightspeed
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, Arm Circles, WMH, Cherry Pickers, Up/Down Dog, Lunging Hip Flexor Stretch THE THANG:
– fellowship lap
– 4 sprints up the cross-country hill
– DORA (100 Merkins, 200 BWS, 300 LBCs) with 20 team burpees after completion of each exercise
– “matriculate down the field”: lunge walk for ~10 yds then exercise: 10 hand release merkins / 20 mtn climbers IC / 30 seal claps / 40 calf raises / 30 seal claps / 20 mtn climbers IC / 10 hand release merkins MARY: flutter kicks, dead bugs, freddy mercuries,
ANNOUNCEMENTS: 9/11 stair climb
COT: YHC felt gratitude for F3 and fellow PAX which helped snap in after vacation. from the “book of joy”, humor and humility are pillars to joy. both stem from the Latin word “humus”, which is also delicious and can bring joy.

DATE: 2021-08-17
AO: Delphi
Q: Pop Fly
PAX: Glee, I-Beam, Rambler, Hoolihan, Dunder, swish, Switch
FNGs: Blue Grass
COUNT: 9
WARMUP: Stretching
THE THANG:
(1) 10 rounds of Blast Off (round of 11 merkins)
(2) Run up the hill at 50%, 75%, 100% (round of 11 merkins after each run) (3) Lunge, Lunge, Squat up the hill (round of 11 merkins)
(4) 100% up the hill
(5) Suicides x2 with 11 merkins + 11 squats
MARY: Social Bear Crawl Circle
ANNOUNCEMENTS: 9/11 is coming
COT: Be a goldfish