Backblasts

AO: Horizon

QIC: Maj Payne

The PAX: Sticks, 3-Mile, Kodiak, Attaché, Einstein, Magoo, Mayberry, Kombucha, Horsepunch, Subprime, FNG DoubleDip

WU: SSH x 20, IW x 15, WMH x 10, Cherry Pickers x 10, LBACs front and rear x 10, Copperhead Squats x 10.

The Thang: Mosey to grab some cinder block coupons.

Pair up.  Knock out the following exercises Dora style, but one PAX does SSH on way down, then BWS on way up while the other knocks out the exercise.  Swap as necessary.  Then, do the burpees together (each PAX does all).

Exercise: 100 x walking lunges
10 x burpees

Exercise: 90 x Cinderblock curls
9 x burpees

Exercise: 80 x BB sit ups
8 x burpees

Exercise: 70 x Mountain climbers (HC – “2-count”)
7 x burpees

Exercise: 60 x Cinderblock press
6 x burpees

Exercise: 50 x jump squats
5 x burpees

Exercise: 40 x Cinderblock squats
4 x burpees

Exercise: 30 x Cinderblock Merkins
3 x burpees

Exercise: 20 x Bent over rows
2 x burpees

Exercise: 10 x Thrusters
1 x burpee

Hold plank to pick up the six!

And back up…

1 x burpee
Exercise: 10 x Thrusters

2 x burpees
Exercise: 20 x Bent over rows

3 x burpees
Exercise: 20 x Bent over rows

4 x burpees
Exercise: 40 x Cinderblock squats

5 x burpees
Exercise: 50 x jump squats

6 x burpees
Exercise: 60 x Cinderblock press

7 x burpees

Exercise: 70 x Mountain climbers (HC)

Made it to 7! 

Mary:

And perfect for seven minute abs — Mary!!  If you’re not happy with first seven minutes, we’re gonna send you the extra minute free!! Or is it six minute abs??

COT: Way to push through the sets.  Each set represents a challenge that we face in life.  Gotta push through them as they come.  Embrace them, and view them as gifts.  We don’t improve if we don’t have challenges in our lives.  All that we experience every day provides opportunity for us to improve.  Embrace the suck.  It will make you a better man!

Aye!

AO: The Bulldog

QIC: Shute

The PAX: @Dial-Tone, @Refueler, @Nolan, @Bobcat, @Bolt, @Gigawatt, @Brisket, @Mutombo, @Rikers, @MicroChip, @Hoff

WarmUp: SSH, Cherry Pickers, Michael Phelps, Lunge Stretch, DD, Cobra Kai

The Thang: Dive Bombers x10, Speed Skaters x15, One Legged Dog x10

4 Corners of Deconstructed Burpee: 20 squat jumps, 10 merkins, 10 kickbacks, 10 full burpees. Rinse and Repeat

Mary: LBC, In/Out, Freddie Mercury, Scissor, Oblique, LBC. Rinse and Repeat

COT: Burpee – Created in 1939 by Royal H. Burpee. Royal Burpee was working as the Executive Director at the YMCA and completing his doctorate at Columbia University Teachers College. He was dedicated to figuring out a simple, fundamental concept: How to determine a person’s physical fitness. The outcome: The Burpee (minus the pushup). As we lead other men, remember it is often the simple things that stick. Fall down. Get back up. Together.

https://www.mensjournal.com/health-fitness/history-burpee-origin-name-royal-trainer-bodyweight/

AO: Patriot

QIC: Lazlo

The PAX: @Surely, @Undertow, @Spokes, @Fuzz, @CableGuy, @Citrus, @Elvis

It was a colder morning than most of us were expecting. So we did our part to warm up the field for all the people coming after us today.

WarmUp: SSH, imperial walkers, LBACs, cherry pickers, copperhead squats, high knees, butt kickers, side shuffle

The Thang: PAX lined up along the goal line.
Round 1:
-Bear crawl 10 yds, do 1 Merkin and 4 overhead claps
-Bear crawl 10 yds, add 1 Merkin and 4 overhead claps
-Repeato, 100 yds across the field, mosey back to the start

Round 2:
-High knees 10 yds, 1 burpee, 1 mountain climber IC
-add 1 burpee, 1 mountain climber every 10 yards across the field

Round 3:
-Broad jump 10 yds, do 1 lunge IC and 4 squats

-Add 1 lunge and 4 squats every 10 yds across the field

Round 4:
-Crab walk 10 yds, 1 Hello Dolly, 4 LBCs

-We made it up to 7 Dollies and 28 LBCs

Mary: See round 4

COT: In the spirit of the football game tonight (Roll Tide Roll!), we talked about a quote from Paul "Bear" Bryant. "The first time you quit, it’s hard. The second time, it gets easier. The third time, you don’t even have to think about it." To me, this highlights that success does not mean always winning. It means never quitting. Sometimes winners fail, but they never quit. Today’s workout kind of sucked. Some of PAX might have needed to take a little break. But nobody quit. They got back in there and finished. That’s what success is all about. Aye!

AO: Virtual

QIC: Infinity

The PAX: 2 Percent

WarmUp: BW Squat, Don Quixote, Cherry Picker, Michael Phelps, and Slow Burpees.

The Thang: TABATA level 1.5.

A 1996 study involving Olympic speedskaters used 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes (8 cycles). Athletes using this method trained 4 times per week, plus another day of steady-state aerobic training, for 6 weeks and obtained gains similar to a group of athletes who did 60 minutes of aerobic training 5 times per week. Only the first group had gained anaerobic capacity benefits. Who conducted the study? Professor Izumi Tabata.

Often we do variations of Dr. Tabata’s exercise scheme (e.g., 30 seconds on, 15 second off, 4 rounds), but today we did the original version.

Tabata Air Squats (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Litty Bitty Arm Circles (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Mountain Climbers (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Coupon Curls (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Tabata Burpees (20 seconds on and 10 seconds off, 8 times through)

Run in Place 30 seconds

Mary: Australian Sweat Angels, Cup Checks, American Hammers, Big Boi Sit-ups, and Dying Cockroaches.

Observations: We put in a good effort, counting our reps each set. The burpees were the most challenging: we did around 50 in less than four minutes.

Announcements: Safehouse Virtual workout Wednesday, will post details on Slack. 2 Percent will Q Friday’s workout.

CoT: Shared some thoughts perseverance:

“Success is the sum of small efforts, repeated day in and day out.”

— Robert Collier

“You are what you choose to be today. Not what you’ve chosen to be before.”

— Wayne Dyer

AO: Patriot

QIC: Lazlo

The PAX: @Lucius, @elvis, @cableguy, @undertow, @weddingsinger, @fishfry, @jag, @deflator, @flipper, @slapshot, @sunshine, and welcome FNG Kotter

Remember Field Day? What I remember is a bunch of nonsensical, made-up games that was somehow the best day of the year. Mainly because it was a day to get out of school and do something different. So that’s what we did today.

WarmUp: SSH, imperial walkers, Moroccan nightclubs, downward dog, merkins, one-legged mountain climbers, cherry pickers

The Thang:
Game 1: PAX paired into teams for a 200 yard race. To advance down the field the PAX 1 would throw the ball down the field to PAX 2 and run ahead to catch it. PAX 2 had to complete 3 burpees before throwing to PAX 1. Then repeat. If dropped, both PAX did burpees and moved back 10 yards.

Game 2: Similar to game 1. But 100 yards long, and replace running with a bear crawl.

Game 3: we won’t speak about game 3. Sometimes you have to modify as necessary.

Game 4: PAX split into 2 teams in the corners of the end zone. Cones and balls of various sorts were placed at the 10, 20, 30, and 40 yards lined. To retrieve a ball or cone, PAX had to complete 10 burpees, 20 sit ups, 30 Bonnie Blair’s, or 40 merkins, respectively. Most cones/balls wins.

And Game 5: keeping teams 1 vs 2, pax were split into a grid and required to stay in their box, for a round of bear/crab soccer, alternating between bear and crab for each score. To keep it lively, 2 or 3 balls were in play at a time.

Mary: penguin crunches, American hammers, WW2s, toy soldiers

COT: there’s been a lot of nonsense this week, so we added a little nonsense of our own. But with a healthy reminder of what F3 means, and not forgetting that we are leaders and need to be good role models for our kids and our community.