Backblasts

AO: Free State

Q: @Horshack

PAX: 3: @BlackDiamond, @Deagle

Warm Up

• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• 4 laps jog around blacktop, with high knees on one side, and karaoke on opposite side
• Will Mays Hays x 10 IC
• Michael Phelps x 10 IC
• Arm circles – front mini, front wide, reverse mini, reverse wide x 10 each IC

The Thang:

Circuit First Round – all exercises 45 seconds, 15 seconds to recover and get to next

• • Box Steps
  • Derkins
  • Bonnie Blairs
  • Chin up rows

Jacobs Ladder, 1-2-3-2-1 Burpees

Circuit Second Round – Repeat First Round

Mary:

• Plank Center, Right arm, Center, Left Arm, Center x 10 IC

• LBCs x 20 IC

• American Hammer x10 IC
• Protractor for 60 Seconds followed by 10 Flutters IC
• Stretches (self-pace)

COT:

• Announcements:
• @Horshack is out next Week
  • Deagle and Black Diamond will Q next week of Tues 11/24, and Sat 11/28
  • Thurs 11/26 (Thanksgiving) FreeState will be closed
• Black Diamond is out for two weeks beginning December 15

AO: Horizon
QIC: 3 mile
The PAX: Brown Bag, Magoo, Disco, Styx, Attache, Laslo, Kodiak, Fuzz (welcome back!)
WarmUp: while gazing at stars and planets (Venus?), SSH, LB Arm Circles, WM Hayes, Cherry Pickers, Down Dog, Updog, Merkins * 10
The Thang: EMOM 100 yd sprints * 8 /// mosey to pull up bars for 2 rounds of pull-ups and planks /// escalating broadjumps + merkins to end of parking lot / escalating lunges + BWS back across parking lot /// mosey to field /// ring o’ fire 1: all PAX – 3 merkins then sprint around circle, hold plank till all PAX complete; ring o’ fire 2: all PAX – calf raises to 5
Mary: Brown Bag led Freddy Mercurys; Magoo led a on-your-6, boat hold as all PAX counted to 30 something
COT: my oldest son turned 8 today, which always makes me reflect on being a dad. some days it’s a challenge having 3 small kids (or any kid of any age), it is a gift and cause for gratitude. what are the other gifts hidden in plain sight (e.g. F3, our health, the air we breathe) that we take for granted?

Three amigos taco bar at The Patriot

AO: Patriot

QIC: Roadkill

The PAX: Major Payne, Lucius, Choo Choo, Maguire, Citrus, Surely, Undertow, Cable Guy, Spokes, Wedding Singer, Elvis

WarmUp: Happy Jacks, Cherry Pickers, WMH, Rochamburpees, 1/4 mile lap

The Thang: Dirty dozen in four groups of three PAX with one PAX on the goal, one on the 50, and one PAX on the move. One PAX at a time travels between the goal and 50 via bear crawl, crawl bear, crab walk, or coupon assisted lunge walk, fireman’s carry, murder bunnies. Switching off with partners who rotate at the goal line and 50 for rotations of arms, legs, and abs, changing at exhaustion or when PAX arrives to switch. Coupon assisted or otherwise to include ‘Merkins, Curls, Atlas, Overhead Presses, shoulder tap planks, dry docks for arms; squats, Bonnie Blair’s, goblet squats, one leg squats, Apollo Onos, calf raises for legs; flutter kicks, LBCs and reverse LBCs, sit-ups, Freddie Mercury’s, American Hammers for abs. Periodic lap with your group when you need a break. Exercises of choice, the point is to never stop moving. Acknowledge National Fast Food Day, tacos not actually served, that part was false advertising.

COT: Romans 5:3-4: “we rejoice in our sufferings, knowing that suffering produces endurance,and endurance produces character, and character produces hope”. Hopefully there was some suffering for the workout. In life most true suffering is not voluntary, but how we respond is up to us. Encourage us to approach hardship in our lives in a way that will strengthen us and build our character in order to help us be sources of strength and hope for those in our lives.

AO: The Farm

QIC: Infinity

The PAX: Chile, Slash, Buzz, Dungeon Master, Running Man, Pavarotti, and Cadence

WarmUp: Dynamic movements to (literally warm us up): 18 SSHs IC, 10 Mountain Climbers IC, 8 Merkins IC, 10 Cherry Pickers IC, 10 Michael Phelps IC

The Thang: Circuit training:

Rotate through the following workouts, 30-seconds on, 20-seconds rotation/rest:

Mountain Climbers

Jump Ups on Bench

Pull-ups

20-lbs Wall Ball Tosses 10’

Stationary Lunges

Blockees

Air Squats

Coupon Swings

Merkins

Sit-ups

Side Straddle Hops

After the first circuit, we took an active rest by tossing the disc from one end of the field to the other. Each time a PAX threw the disc, they ran to the end zone. Each time the disc hit the ground, everyone did three burpees.

Repeat the circuit above, but at 30-seconds on, 10-second rotation (no rest).

After realizing that I was locked out of my vehicle, we did two more exercises from the above circuit, then moved to Mary.

Mary: Chile led us in the following:

10 Sweat Angels IC

10 Rosalitas IC

10 American Hammers IC

10 Freddie Mercuries IC

30-sec plank

Observations: We were missing some of our regulars, but still had a good group. Pavarotti taught us the proper way to breath, and YHC admits that he often does the inefficient breathing during workouts—will work on that. We did wall ball shots for the first time, and look forward to doing more in the future (they’re a great full-body workout).

CoT:

This workout, hopefully, pushed the PAX to their limits. HITT like this really works both aerobic and anaerobic fitness. It is important to work your diaphragm and heart during these workouts, to keep going even when breathing hard. That is how you strengthen your hear and lungs and improve your capacity to do more.

We all have a mental wall that keeps us from giving 100%. It is an evolutionary feature that was intended to preserve some strength for a “fight-or-flight” situation. Given that we don’t have those anymore, we need to develop the mental toughness to blow past our mental barriers, not only in fitness, but in all aspects of our lives.