Backblasts

AO: The General

QIC: Citrus

THE PAX: Cable Guy, Choo Choo, Fuzz,

Lazlo, Lucius, Maguire, Wedding Singer, and Citrus

THE THANG:In theory, this is how it would have gone down:

• Start on soccer goal line with a coupon
• Rifle carry 10 yards times whatever day of Christmas you’re on (day 1 = 10 yards, day 2 = 20 yards, … day 12 = 120 yards)
• Do that exercise, then murder bunny back 10 yards at a time and do all of the previous exercises
• Hillbilly laminated cards would remind PAX of what exercise to do when

Reality was not so kind. YHC forgot that rifle carries and murder bunnies require both hands, leaving no way to hold the cards. Oh well. Also, after 9 rounds of this, YHC realized that his watch was set to Pittsburgh Standard Time, and it was already 6:10a local time. Rounds 10-11 were skipped, and in round 12 YHC replaced rifle carry with farmer’s carry (even though he clearly said "fireman’s carry"), and replaced murder bunnies with rifle carries on the return. Oh – and it was cold and pouring rain.

Day 1: 1 Blockies
Day 2: 2 Curls
Day 3: 3 Thrusters
Day 4: 4 Bent over rows
Day 5: 5 Squats
Day 6: 6 Overhead press
Day 7: 7 KBS
Day 8: 8 Lunges
Day 9: 9 Derkins
Day 10: 10 Plank block drag
Day 11: 11 Weighted flutter kicks
Day 12: 12 Deadlift

MARY: LBCs x50

COT: Michael Jordan missed over 9,000 shots, lost 300 games, and missed 26 game-winners. Being willing to take a chance to fail will ultimately lead to more success than if you never tried. Take a chance.

AO: #FreeStateQIC: @Winston (first time Q – Aye!!)
PAX: 6 – @Magoo, @Deagle, @Winston, @CashOnly, @BlackDiamond, FNG??

@Horshack, YHC had an excused absence (signed Epstein’s mother)

Back Blast incomplete until YHC does his due diligence

Warm Up
-TBD

The Thang
– Run

Mary
-TBD

COT
-TBD

AO: LoCo

QIC: Rikers

PAX: Brisket, Khakis, and YHC

The Thang: 15+mi gravel grinder through picturesque Lincoln. 1,200ft elevation gain and many views of ultimate HIM great artistry.

Disturbance to the Status Quo

AO: Olympus

QIC: Co-Q Vespa (VQ) & HT

Pax: Jag with his 2.0’s Seadog and Southpaw, ChoCho, MajPayne, Obadiah, Cheddar, Nano, PopFly, Roddick, Monk, Gadget, El Niño, Zeus, FNG phish, Vespa & HT

Warmup:

20 cadence SSH, Good Mornings, Little Baby Arm Circle forward & reverse, WMH, downward dog and Cobra Kia. The mossy over to baseball dugouts, high knees, butt kickers and karaoke.

The Thang:

Modified Chad WOD:

2 rounds, 100 step ups with active recovery between rounds

End of round 1: balls to wall, shoulder taps

End of round 2: wall sit for 2 min count

fellowship jog to athletic field, turnover to Vespa

“Ricky Bobby” @ the track Hightower front,

El Niño in the back. (2 laps)

“Bear Crawl to Heaven”homage to Choo Choo (The Patriot)

10 Burpees

20 Merkins

30 Calf Raises

40 Shoulder Presses

50 Squats

And Back!

Partner sprints: partner 1 sprints to 50 yard and back, tags partner 2. He does the same. Go for 4 rounds.

Mary:

Flutter Kicks, V Ups, Super Mans, American Twists, Bonnie’s Torture & 4-count Glee’s

CoT:

Words of Wisdom – Disruption, Perseverance & Gratitude

Life is full of Disruption, we must Persevere and give Gratitude to what we have and the ones that have helped us in our journey.

Thankful for my new F3 family especially Choo Choo for introducing me to the group. Shout out to NFG “Phish” and my Co-Q Hightower!

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, Cadence, Buzz, and The Colonel.

WarmUp: 20 SSHs IC, 12 Don Quixote, 10 Cherry Pickers IC, 20 Merkins IC, 10 Mountain Climbers IC, and 300m mosey.

The Thang: Circuit Training

The PAX found some toys on the field, including the usual cement blocks, a jumping box (12, 20, and 30-inch options), 50-lb slam ball, 20-lb wall ball, and…Slosh Pipes of varying size/weight. Seeing all these toys, the PAX went at it like kids on Christmas Day, performing the following:

Six stations, rotate once the PAX with the Slosh Pipe is done

Two rounds of the following:

• 20m Walking Lunge with Slosh Pipe

• Coupon Press (AMRAP)

• HRR Merkins (AMRAP)

• Wall Ball Toss 20-lb ball (AMRAP)

• Box Jumps (AMRAP)

• Ball Slam 50-lb ball (AMRAP)

Two rounds of the following:

• 10 Back Squats with Slosh Pipe

• Coupon curls (AMRAP)

• Blockees (AMRAP)

• Wall Ball Toss 20-lb ball (AMRAP)

• Box Jumps (AMRAP)

• Ball Slam 50-lb ball (AMRAP)

Observations: Although this was primarily strength-training, there was a cardio element in continuously working from one movement to the next. The Slosh Pipes added a new challenge in giving the PAX a dynamic (vs. static) load to carry. One PAX pushed himself to the point of spilling the merlot (unconfirmed whether he actually did or not).

CoT: We shared and discussed the following quotes on perseverance:

“Perseverance is the hard work you do after you get tired of doing the hard work you already did.”

–Newt Gingrich (1943- ), American politician, historian, and author

“Many of life’s failures are people who did not realize how close they were to success when they gave up.”

–Thomas Edison (1874-1931), inventor of the light bulb

“A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.”

–B.F. Skinner (1904-1990), American psychologist

"I’ve missed more than 9,000 shots in my career. I’ve lost almost 300 games. Twenty-six times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed."

—Michael Jordan