Backblasts

DATE: 2021-06-29
AO: Loco
Q: Dial-tone
PAX: Mutombo, Shute
FNGs: None
COUNT: 3
WARMUP: Joint by joint top to bottom, mossy-sprint-mossy-sprint around the soccer field, Don Quixote, Cherry Pickers, Up-Down Dog

THE THANG: Down head, shoulder stretch, Torso twist, kneeled knee stretching, basic animal position, bear-crawl-stretch, crawl-bear-stretching, falling bear-crawl, crawl-bear jump, fence torso twist.

MARY: Intentional pickel pointers, side plank up and down both sides.

ANNOUNCEMENTS: I invite PS&M regular practitioners to feel free to start Q-ing on Tuesdays. Next step, arrange a Q sign up sheet for that (consult Refueler)

COT:Beauty for ashes: the permanent opposition between a fallen world and the real hope of an eternal life can be sometimes hurting or heavy, however like two forces in different direction (AKA “isometrics”) is a situation God uses to make us stronger in faith.

… you give me beauty for ashes And you pull me close to your heart You have turned mourning to dancing… That’s what you do That’s who you are Brand new eyes, brand new hands You have wiped away my past Brand new day, brand new life You have pulled me from the lies
I’m no longer what I used to be I am stronger, because you live in me The old is gone, the new has come I’m alive!

DATE: 2021-06-28
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, lojack, Old Bay
FNGs: kombucha, ClevelandRocks, attache
COUNT: 7
WARMUP: Warm up lap, Downward Dog, UpDog, Cherry pickers, Triangles THE THANG:
Pair up with a partner. Partner either goes the length of the soccer field with the first exercise while partner does second exercise. Switch it up. 1) Farmers Carry, Mercans
2) Murder Bunnies, Overhead Press
3) Rifleman’s Carry, Kettlebell Swings
4) Bear Crawl, Seal Claps
5) Sprint, Burpees
Cool Down Lap
MARY: Mighty Thors, 6″, LBC’s
ANNOUNCEMENTS:
COT: Constant misfortune brings this one blessing: to whom it always assails, it eventually fortifies. -Seneca

Waking up early and grinding through exercises is misfortune but it fortifies our physical and mental fitness.

DATE: 2021-06-25
AO: Patriot
Q: CableGuy
PAX: Infinity, Bratwurst, Bone, My Space, 2 percent, Spokes, Flipper, Wedding Singer, Jenner, Big Short FNGs: None
COUNT: 11
WARMUP: Side Straddle Hop, Arm Circles, Cherry Pickers, Willie Mays Hayes, Down Dog, Cobra Kai, Fellowship Lap
THE THANG: Pax circled up for three rounds of ring of fire with PAX bear crawling around the circle as pacer. Two exercises per round, we alternated with each bear crawling Pax. They were: Merkins OMC/Body Weight Squats OMC; Plank Jacks IC/Bonnie Blairs OYO; Alternating Shoulder Tap IC/Jump Squats OMC. Before the third round we took a Thunderstruck break: high plank with a Merkin for every ‘Thunder’; high knees with a Burpee for every ‘Thunderstruck.’ We closed out with a game of Ultimate using a large bouncy soft awkward exercise ball. Burpee every time it hit the ground.
MARY: Worked in with exercises for each Ultimate score. LBC, Freddie Mercury, Toy Soldiers. ANNOUNCEMENTS: Happy Hour transitions to dive bar tour in July.
COT: We’re entering one of the two hardest times of year to post consistently: the swamp-like height of summer and the ice encrusted dead of mid-winter. Keep grinding and you get rewarded with nice cool perfect days like this every now and then.

DATE: 2021-06-24
AO: Farm
Q: Chile
PAX: Captain Sportsball, Infinity, Sparky, Matthew – Running Man, Mater FNGs: Blueprint
COUNT: 7
We conducted several rounds of exercises as follows:
C – 10 Crab Cakes
L – 8 Lunges
I – 6 Imperial Walkers
M – 4 Merkins
B – 2 Burpees

DATE: 2021-06-28
AO: Farm
Q: Infinity
PAX: Chile, Rocky, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: Air Squats, Willy Mays Hayes, Don Quixote, Michael Phelps, LBACs, and Mountain Climbers.

The Thang: Kurt Russell tribute WoD
4 Rounds of the Following:
100m Sprint
10 Typewriter Merkins
10 Leg Raises
10 Bonnie Blairs
Kurt Russell fact (see below)

3 Rounds of the Following:
20m Bear Crawls
CDDs
Kurt Russell fact (see below)

3 Rounds of the Following:
20m Broad Jumps
10 Break Dancers IC
Kurt Russell fact (see below)

Mary: Australian Snow Angels, Sweat Angels, Nolan Ryans, American Hammers, Penguin Crunches, Flutter Kicks, Elbow Plank, and Reverse Plank hold.

CoT: “When you think you’re good, you will play at that level. If you doubt yourself, you will play like crap.” – Kurt Russell