Backblasts

DATE: 2021-06-18
AO: Sparta
Q: I-Beam
PAX: El Niño, Nano, Hightower, Zeus, 2 percent, Ashe, Pop Fly, Roddick, Yard Sale FNGs: None
COUNT: 10
WARMUP: High Knees, Side Straddle Hops, Willie Mays Hayes, Star Squats, Michael Phelps, hot foot, hop overs (jump over coupon), airborne heisman THE THANG:
Circuit:
1-20 Merkins, 20 curls, 20 squat press, sprint to the 40 yard line, abs: rowboat & cycle out/in, sprint 40 yards
2-20 Crossover Merkins (one hand on coupon with a switch of hands between reps), 20 close grip (coupon vertical instead of horizontal) curls, 20 single leg lunges (10 each leg), 60 yard backpedal sprint (change every 10 yards), abs: wide leg/cross leg situps, fifer scissors, 60 yard backpedal/sprint
3-20 diamond merkins, 20 tricep extensions, 20 squat to plank (add merkin for last 5; Popfly calls these “burpees”?), 100 yard carioca, abs: V-up rollups, 100 yard carioca

Football Bonus
Split group with half taking coupons to the 20 yard line and spreading out
Lap 1 – slide shuffle along goal line/20 yard line in clockwise direction. Sprint from 20/goal line to goal line/20 and continue in CW direction Lap 2 – slide shuffle in CW direction. Bear crawl 20 yards and continue.
Lap 3 – slide shuffle in counterclockwise direction. Frog hop (squat jump) 20 yards and continue CCW. Lap 4 – slide shuffle CCW. Back pedal 20 yards and continue in CCW direction

MARY: Bonnie blairs, single leg hip flexor moves, burpees, flutter kicks
ANNOUNCEMENTS: 3 year anniversary workout at Roosevelt Island on 6/19 starting at 7am. COT: Reflection on significance of Juneteenth and Father’s Day

DATE: 2021-06-18
AO: Loco
Q: Ape
PAX: MicroChip, Ape, Banjo (WV), Flame, Squid, Captain Sportsball, Supertramp, Shute FNGs: Razorback
COUNT: 9
WARMUP:
[Half] Lunge Twist
[Half] Lunge Tips
[Half] Walking RDL
[(From half line to end back to start)] Karaokes
[Half] Power Skips
[Half] Butt Kickers
[Half (Each direction)] Side Shuffle
[Full] Jog
[Full (Back to start)] Run
[Full] Sprint

THE THANG:
Work together with a partner at each station
1 (Timed)
[Timer] Jog -> Sprint
Plank
2 (Together)
Pattycakes- 15 Big Boy Situps, 15 Merkins
3 (Timed)
[Timer] x12 Box Jump Squat
Isometric Leg Extension
4 (Timed)
[Timer] Bear crawl
Apes Arm Assault™
5 (Together/Timed)
[Timer] 5 Rung Burpee Ladder
Isometric Squat

MARY (Listen to songs, do things):
I’m Gonna Be (500 Miles) – The Proclaimers
During the verses of the song, hold a plank
Anytime the words “gonna be” happen, do a merkin
During the main chorus, sprints
During the Da da da (da da da) – Burpees

Bustin – Neil Cicierega
During the verses of the song, hold a plank, passing cones in a circle Anytime the word “bed” happens, Merkin
Anytime the words “feel good” happen, LBC
During the main chorus, pickle pointers

ANNOUNCEMENTS: End of VQ week
COT: What would the differences be in your thoughts/actions if every minute, you recognized that you had a personal relationship with the creator of the universe, and the Savior of the world?

Proverbs 3:5-6 ESV
Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

DATE: 2021-06-17
AO: Freestate
Q: Deagle
PAX: Horshack
FNGs: Winston
COUNT: 3
WARMUP:
SSH, Imperial Walkers, Alternating Side Squats, Shoulder Taps, Cherry Pickers, 2 laps around the blacktop, high knees on the sides then ass kickers, Arm Circles, Michael Phelps, Hairy Rockettes, Frankenstein, Windmills, Mosey around the blacktop, karaoke on the sides

THE THANG:
8 rounds of 4 exercises, 20 repeats each, with coupons
• Curls
• Squats
• Upward Press
• Side lunges w/ Coupon
Mosey in between

MARY:
• Reverse Crunches x 15 IC
• Windshield Wipers x10 OYO
• BBS X20 OYO
• Travoltas x15 IC
• Freddie Mercury x 15 IC
• Dollys x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2021-06-16
AO: Horizon-Ao
Q: Kodiak
PAX: Magoo, 3 mile, sticks, Disco, Old Bay, Poe, lojack
FNGs: @bigshort
COUNT: 9
WARMUP: SSH, Imperial Walkers, Arm Circles, cherry pickers,
THE THANG: The Pax took a tour of the AO stopping at various points to perform exercises in sets of 48 — in commemoration of the Q’s 48th birthday.
Alternating sets of 12 Merkins and Box jumps, Derkins & step ups, body weight squats and alternating arm raises from the plan position, sets of 5 burpees or merkins following a lap down and up the dirt hill, pull-ups alternating with 4 sets of 12 squats, Aussie pull ups with mountain climbers MARY: flutter kick, supermen, Jay-los, LBCs
ANNOUNCEMENTS: F3 the Capital 3rd anniversary workout this Saturday.
COT: Thank you to F3 for making me healthier and happier since joining in October!

DATE: 2021-06-16
AO: Loco
Q: Supertramp
PAX: MicroChip, Ape, Bolt, Shute, Cutter
FNGs: None
COUNT: 6
WARMUP: Soft Serves, Pickle Pointers, Don Quixhotes, Run
THE THANG: Partner workout with one partner running while the other completes 12 Coupon Deadlifts, 9 Coupon Goblet Squats, 6 Coupon Overhead Presses, and 50m Farmer’s Carry. When the runner returns, he picks up where the lifter left off in reps.
MARY: Baby Shark Ab Challenge followed by Big Boy Situps, Snow Angels, Breakdancers, 60 count Plank, and American Hammers ANNOUNCEMENTS: VQ week almost done with @Ape VQing on Friday
COT: Gratefulness for support in preparing to Q, from those shoulder to shoulder with me and from above.