Backblasts

AO: FreeState
QIC: @Deagle
PAX: 4 @Deagle, Winston, CashOnly, @Horshack

Warm Up

· Side Straddle Hop (SSH) x 25 IC

· Imperial Walkers x 15 IC

· Goofball (like mountain climber but standing) x 15 IC

· Merkins (traditional pushups) x 15 IC

· Cherry Pickers x 15 IC

· willie mays hayes x 10 IC

· Arm pushups x 15 IC

· Michael Phelps x 20 IC

· Wind mills x 15 IC

· 2 loops of light jog around blacktop, karaoke on the sides

The Thang:

· Gorilla Complex (with coupons, 5-4-3-2-1 repeats each exercise, 4 cycles)
In between we’ll do mosey around the blacktop

o Curls

o High Pulls

o Overhead Presses

o Drop the coupons and do Merkins

o Wait in Al-Gore until last one finishes

· Mary:

o Flutters x 15 IC

o Heels to Heaven 5 repeats, count up to 10 each direction (starting at 90 degree)

o Regular crunches x 20 IC

o Dying Cockroach x 15 followed by 10 Freddie Mercury IC

o Outlaw x 12 IC rotating side to side

o American Hammer x15 IC

o Rosalita x15 IC finishing with flutters

AO: The Farm
QIC: Rocketman

The PAX: Chile, Running Man, Chile, Rocketman

Warmup CoP:
Side Straddle Hop x 16 IC
Mountain Climbers x 16 IC
Imperial Walkers x 16 IC
Michael Phelps x10 IC
Mosey around and out to the field

The Thang:
The Al Carmichael. Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do 10 reps of the exercise, then sprint back to the starting point and do 10 more. Do six sets of this, changing the exercise each time.

– Burpees, OYO
– High plank, 30 count
– Forward Lunges, IC
– Big Boi Situps, Ups
– Nolan Ryans, IC
– Jump Back Push Up, IC
– Burpees, OYO
– Elbow Plank, 30 count
– Big Boi Situps, Ups
– Nolan Ryans, IC
– Squats, Downs
– Al Gores, 15/30 count

Because the PAX were so good, we had to do 12 rounds instead of the initial 6 planned! Everyone was very warm afterwards.

Mary
Australian Snow Angels x 8 IC
Dying Cockroach x 8 IC
Superman x 14 IC
Hello Dolly x14
Flutter Kick x20
American Hammers x8

Announcements
New #virtual channel on Slack! Stay in and feel the burn MWF.

Circle of Trust
1 Corinthians 9: Do you not know that those who run in a race all run, but one receives the prize? Run in such a way that you may obtain it. And everyone who competes for the prize is temperate in all things. Now they do it to obtain a perishable crown, but we for an imperishable crown. Therefore I run thus: not with uncertainty. Thus I fight: not as one who beats the air. But I discipline my body and bring it into subjection, lest, when I have preached to others, I myself should become disqualified.

Why do we practice discipline? What’s the goal? Paul here has a clear one: that he would gain that imperishable crown, that life everlasting at the feet of the Lord Jesus Christ.

What about you? Why did you come out this morning? Where are you trying to get to in your work? Your relationships? Find that goal, that target, that crown. Run with certainty. Run in such a way that you may obtain it. And don’t let yourself become disqualified, particularly when it comes to that imperishable crown.

AO: Horizon

QIC: Mayberry

The PAX: 3Mile, Mayberry, Sunshine, Sticks-with-a-Y, Magoo, Grease Monkey, Kombucha, Kodiak, Obadiah, Attaché, Disco, Brown Bag, Derail, FNGs Lightspeed and Roswell, and special cameo Jenner braved the sub-30 temps to help Santaberry spread some holiday cheer.

WarmUp: SSHs, IBACs, CPs, WMHs, DDs, CKs

The Thang: With YHC decked in his best Santa hat and candy cane socks, the PAX served admirably as elves, reindeer, or non-denominational holiday helpers, as all moseyed around the world delivering toys out of Santa’s sack. Said sack contained several different toys representing all your favorite exercises, which each PAX helped deliver as we made our way around North Arlington the world. As a stunning sunrise dawned over the horizon, the group made it back just in time for a quick Mary and COT.

Mary: LBCs

COT: Many folks (my family included) started decorating for and celebrating the holidays early this year, likely to try to find some joy and seasonal spirit during a challenging year. That’s cool. But it’s also become quasi-cliché to declare 2020 the “worst year ever.” That’s fine too, especially with all the hardships many have faced and are facing. Despite the down year, however, I ask you why can’t we spread some seasonal cheer? Why can’t we share joy with our families and friends? Why can’t we give more of ourselves, whether to charity or with gifts to family and friends? We can. I certainly plan to, and hope you do too.

□ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ ∙ □ –

AO: Horizon

QIC: Lazlo

The PAX: Attache, @Sticks, @Maj. Payne, @Magoo, @Mayberry, FNG Einstein, @Fuzz, @3 mile

Some days the cobwebs don’t really clear out of your head until you’ve gotten through warmup. Other days are like this one. All cobwebs.

WarmUp: SSH, imperial walkers, LBACs, Moroccan night clubs, cherry pickers, downward dog, high knees, butt kickers cariocas, moseys

The Thang: PAX lined up along the end of the field, which was divided into 10 sections by cones roughly every 10 yards.
Round 1:
-Bear crawl to cone 1, do 1 Merkin and 4 overhead claps
-Bear crawl to cone 2, do 2 Merkins and 8 overhead claps
….
-Bear crawl to cone 10, do 10 Merkins and 40 OH claps

Round 2:
-Broad jump to cone 1, do 1 lunge and 4 squats
-Broad jump to cone 2, do 2 lunges and 2 squats. What? We were supposed to do 8 squats you say? I say discombobulation. Oddly, none of the PAX mentioned to the QIC that they were being short changed on the BWS.
…
Broad jump to cone 10, do 10 lunges and 10 BWS.

Round 3:
-Crab walk, 1 Hello Dolly, 4 LBCs
-Repeated appropriately this time to 10 / 40. At one point I believe the QIC to do "funteen" LBCs. More discombobulation.

Round 4:
-High knees, 1 burpee, 4 mountain climbers, every leg counts.
Except… struck by more discombobulation, the QIC couldn’t wrap his head around counting mountain climbers in a reasonable way. We worked it out. But gratefully we ran out of time at mid-field.

Mary: Flutter kicks

COT: Brazenly copied from Choo Choo’s Thanksgiving prayer. Gratitude is important, but not enough. Give thanks for your food, but remember the hungry. Give thanks for your health but remember the sick. Give thanks for your friends and family, but remember those who are alone. Aye!

AO: #thepatriot

QIC: Maguire

The PAX: (15) Choo choo, Fuzz, Jenner, Major Payne, Lazlo, Lucious, Wedding Singer, Cable Guy, Citrus, Elvis, Spokes, Fish fry, Surely, Roadkill

Warm Up:

SSH, Arm Circles, Cherry Pickers, WMH, Burpees

The Thang:

-200m mosey

-2x sets of Bonnie Blairs and Joe Louis, run sideline to sideline in between each exercise, each set

-200m mosey

-11s: Bobby Hurleys and Nolan Ryans

-200m mosey

2x sets of James Bonds and Lt. Dans, run sideline to sideline in between each exercise, each set

-9s: Chuck Norris Merkins and Weezy Jefferson

-300m mosey

(nice mix of eight exercises and two miles of running)

Mary:

Spell the name of two PAX members using Alphabet leg lifts

CoT: Being nervous is not only OK but it is normal and often a sign you deeply care about something. For things that you care about, spend the extra time to prepare. You owe it to yourself (and then to others). And the result becomes even more fulfilling after completion.

david schwab // evp m +1 703 980 1983 twitter@david_schwab

Check out: The Bond podcast (the intersection of sports, fans and culture)

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