Backblasts

Date: 2024-09-18
AO: ao-patriot-park-north
Q: Infinity
PAX: Crop Duster
FNGs: None
COUNT: 2

WarmUp: SSHs, Don Quixote, Beet Pickers, Imperial Walkers, LBAC with leg raised, Michael Phelps, and Mosey.

The Thang:
Round 1:
10 Merkins,
15 Air Squats,
20 T-Claps, and
Mosey

Round 2:
10 Clapping Merkins,
15 Copperhead Squats,
20 V-Ups, and
Mosey

Round 3:
15 Derkins,
15 Jump Squats,
Jamie (20-20-20 sec V-hold, extensions, V-hold), and
Mosey

Round 4:
20 Stagger pushups (10 each arm),
10m Squat Walkers forward and then 10m backwards
20 American Hammers, and
Mosey

Round 5:
10 Peter Parker pushups (IC),
15 Spider-Man squats,
30-sec Balls to Wall Hold, and
Mosey

Round 6:
10 CDDs IC,
10 Squat-Lunges,
20 LBCs IC, and
Mosey

Round 7:
15 Hand-release pushups
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)
Listen to ”Bring Sally Up” with air squats

Mary: Listen to ”The Comfort Zone” motivational speech by Fearless Motivation. – Hold a plank the entire time (can alternate btw high and low plank as desired) – One burpee each time you hear “comfort”

CoT: YHC prayed us out

Tags: ao-patriot-park-north, Crop Duster

Date: 2024-09-18
AO: theaerie
Q: Lonestar
PAX: Stewie
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
5 sets
10 merkins
20 squats
30 seconds balls to the wall stand
4 count motivator
*increase reps by 2 (except motivator by 1) per set
MARY:
ANNOUNCEMENTS:
Parade brainstorm at end of month
COT:
Nada

Tags: theaerie, Stewie

Date: 2024-09-16
AO: thefarm
Q: Matthew – Running Man
PAX: Sparky_The Farm, F-No, Firehead, Infinity, Squatter
FNGs: None
COUNT: 6

WARMUP:
Willy Mayes Hayes
Arm circles
Beet pickers
Calf raises
Mosey

The THANG
Everyone does the following, while waiting for each to run to the end of the soccer field and back:

Squats
Freddy mercuries
Sherkans
Squat jumps
Dips
Burpees
Rope climbers
Jump ups or step ups
Lunges

COT
A young man at our church recently returned home from a mission, and emphasized the importance of “thinking celestial”. I think either I or someone else in the group has need this before. What “think celestial” means to me is that we think about the long term. Knowing that what God thinks of you is more important than what neighbors think of you. Knowing that people are more important than things. Knowing that family is more important than friends. Knowing that eternal goals are more important than today’s emergencies.

Tags: thefarm, Sparky_The Farm, F-No, Firehead, Infinity, Squatter

Date: 2024-09-17
AO: delphi
Q: Pop Fly
PAX: Blue Steel, NOAA, Peanuts, Nano, Yard Sale, Obadiah, K-Pop, Ashe FNGs: None
COUNT: 9
WARMUP: yes. It was good to see Obadiah back in the gloom

THE THANG: Q made an X with cones and glow sticks. Pax did exercises in a sequence. It took the Q until the 3rd round to dial it in.

The Q realized this was a workout better done in the light so Pax could read the paper at each station. Also, if using paper, wet ground days probably aren’t the best. Oh well. We can’t all be super models

MARY: bear crawl wall sit, wall sit bear crawl, toe taps, American hammers, Glees, side touch toy soldiers

ANNOUNCEMENTS: The Grunt – 9 November

COT: Q shared recent events with his son and the frustrations that come with parenting

Tags: delphi, Blue Steel, NOAA, Peanuts, Nano, Yard Sale, Obadiah, K-Pop, Ashe

Date: 2024-09-17
AO: thegeneral
Q: Hobbyhorse
PAX: Robo, Spud, Hard Knox, Summit, Apples, Roadhouse, citrus, Lazlo FNGs: None
COUNT: 9

WARMUP: ssh, iw, hb, windmill, arm circle, rve, wmh, dd, a great stretch, cobra THE THANG: jog run lap. 2 rounds of box jumps and dips.
3 Stations with exercises. Crawl between them, bear crawl, crawl bear, side bear. Exercises: 8 burpees, 20 merkin, 20 ww2. Next round: 12 mt climb, 12 hurleys, 25 lbc. Repeat 2.5 times MARY: hammer, fm, Nolan, hallelujah, lbc
ANNOUNCEMENTS: ipc at patriot starting early 515.
COT: people are counting on us!

Tags: thegeneral, Robo, Spud, Hard Knox, Summit, Apples, Roadhouse, citrus, Lazlo