Backblasts

DATE: 2021-07-07
AO: Patriot
Q: Lazlo
PAX: Wedding Singer, CableGuy, Spokes, Maj. Payne, Lucius
FNGs: None
COUNT: 6
Today was something like an ironPAX prep. IPX-lite. We’ll call it chrome-plated. Nothing easy about this one though. And we managed to knock out Maj. Payne’s burpees for the day.

WARMUP: quick warmup with some SSH, copperhead squats, cherry pickers, Michael Phelps, and a mosey around the football field to talk about the routine. THE THANG:
The routine was on a 35 minute timer. PAX were competing against themselves to complete as many rounds of exercises as possible. On a 5 minute timer, we did burpees, adding 5 each time. So after 5 minutes, 5 burpees, and 10 minutes, 10 burpees. No burpees at 0 and 35 minutes however. A round of exercises was: -coupon/rifle carry lunges, to the 10 yd line and back
-30 kettlebell swings
-15 squat thrusters
-10 derkins (on the coupon)
-frog jump to the 30 and mosey back
MARY: flutter kicks, just so we could say we did Mary
ANNOUNCEMENTS: either a Sasquatch or a float or a Sasquatch float is coming up. Stay tuned.
COT: The PAX impressed the QIC today. That was rough and every PAX was pushing through the last timer. Well done.

DATE: 2021-07-07
AO: Loco-Valhalla
Q: Dial-tone
PAX: ratatouille, Beaver Nugget, Bobcat, Boone, Brisket, CrotchRocket, Hoff, Inglewood, Madonna FNGs: X-Ray
COUNT: 11
WARMUP:
Step-in Burpees, Plank Toe Taps, Knee drive lunge
THE THANG:

AMRAP 3 parts per round:
1st. Bear crawl 20 Yds+Gorilla crawl 20 Yds+Tigger crawl 10 Yds+ pickel pointers
2nd. Lizard crawl 10 Yds+Chimp crawl 20 Yds+Baboon crawl 20 Yds+ 10 deconstructed burpees 3rd. 100 yards run + Upward-Downward Dog
3 rounds total, Impressive job everybody!!

MARY:
Donkey kicks, side plank both sides, Freddy Mercuries.
ANNOUNCEMENTS:
COT:

“Then the Lord God said, “It is not good for the man to be alone. I will make a helper who is just right for him.” So the Lord God formed from the ground all the wild animals and all the birds of the sky. He brought them to the man to see what he would call them, and the man chose a name for each one.” ‭‭Genesis‬ ‭2:18-19‬ ‭NLT‬‬
https://www.bible.com/116/gen.2.18-19.nlt

DATE: 2021-07-07
AO: Loco
Q: Rikers
PAX: Empire, Bolt, Pre
FNGs: None
COUNT: 4
WARMUP: SSH x15 IC, Willie Mayes Hayes x10 IC, Michael Phelps x10 IC, Kobra Kai press x10, Downward Dog 20sec THE THANG:
1. Turkish Get-up x 3 each side
2. Superset #1- 2 rounds 10 each
Pull-up/chin- Kettle swing
Pull-up/chin- Goblet squat
Pull-up/chin- Goblet upright row
3. Superset #2- 2 rounds 15/10 each
Lying bell press- Goblet reverse lunge
Werkin- Single leg deadlift to bicep curl- overhead press
MARY: 2 rounds- band steamboats x10- hip adductors, flexors, extenders, and abductors, pickle pointers with bells x15, hanging L-swings x10 (rinse and repeat) ANNOUNCEMENTS: none
COT: blessed to be able to get up and move our bodies underneath the giant ball of gas from the Greatest HIM the SkyQ

DATE: 2021-07-06
AO: Delphi
Q: Nano
PAX: Crafty, Hightower, Rambler, Dunder, Joint Chief, slider FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, WMH, Windmills, Dry Docks, Downward Dogs, and Cobra Kai.

THE THANG: The PAX set off towards the field attempting to do merkins and air squats while passing the “batons.” Despite the confusion, many merkins and air squats were done and I guess that’s what matters.

Once the PAX reached the field, we split into two teams for a game of Deconstructed Monopoly. The board was laid out on upside down cones that were randomly dispersed over half the field.

To own a property teams had to bear crawl to the cone and perform the exercise (as a team). At the end, teams that owned all three properties got to impose a penalty exercise to the opposing team. Team 1 had to do 125 Bonnie Blairs, team 2 had to crab walk 200 yds – stiff penalties!

With a little more time on the clock, the PAX lined up along the retaining wall for some wall-sits and a forearm exercise (you have to be there). After the first round the PAX ran a 50 yd sprint out and 50 yd back. Round two ended with a 100 yd out and back with about 5 minutes for Mary.

MARY: LBCs, in-outs, wide-grip merkins, and jump-squats to round it out.

ANNOUNCEMENTS: New AO launch this Saturday at 0500 in Alexandria!

COT: I’m a big fan of trying new things and mixing it up. This workout, however, was a good example of “if it ain’t broke, don’t fix it.” The Monopoly cones were ready to go and the slight modification simplified things leading to a nice full-body workout. This is a lesson I need to learn more myself, that solutions just have to work, they don’t need to be one of a kind.

DATE: 2021-07-06
AO: Loco-Valhalla
Q: Mutombo
PAX: Dial-tone, Shute, Boone
FNGs: None
COUNT: 4
WARMUP: Side shuffles, karaoke, Single leg RDLs, butt kicks, high knees
THE THANG: Rock to reach, Downward dog+upward dog combos, world’s greatest stretch, bent leg wipers, “Letter Fs” (lay on your side and move top arm from left to right), side plank reach thrus
Stretch and push-pull for each of the following: arm across the chest, arm pulled to the side, both arms behind (stretch of the front of the shoulders) Camel Stretch
Monkey Squat stretch
MARY: N/A
ANNOUNCEMENTS:
COT: I found this parable posted last night on FaceBook from someone I grew up with:
“A rattlesnake bit one of my sheep in the face about a week ago. Deadliest snake that lives around here. The sheep’s face swelled up and hurt her terribly.

But the old rattlesnake didn’t know the kind of blood that flows through the sheet. Anti-venom is most often made from sheep’s blood. The sheep swelled for about 2 days but the blood of the lamb destroyed the venom of the serpent.

I was worried but the sheep didn’t care. She kept on eating, kept on drinking and kept on climbing because she knew she was alright.

Often the serpents of this life will reach out and bite us. They inject their poison into us but they cannot overcome the Blood of the Lamb of God that washes away the sin of the world and the sting of death. Don’t worry about the serpent or his bite, just make sure that the Lamb’s Blood is flowing through your veins.” – Author Unknown