Backblasts

Date: 2024-09-30
AO: ao-the-bullpen
Q: Stewie
PAX: Peloton, Trolley
FNGs: None
COUNT: 3

WARMUP:
SSH
Don Quioxtes
Learning to Phelps
Batwings
Mountain Climbers
Mosey around all bleachers near the pressbox to made a Iron Cross pattern on the fitness tracker

THE THANG:
The rain appeared to have stopped so did an Indian run back up to the press box. 1st pax sprint up 3 sidewalk joints, while remaining do Merkins. Then 1st pax drops and does merkins while remaining sprint 3joints past. Repeato till back at press box.

Bear crawl from bleacher to bleacher moving clockwise. When at bleachers do lateral decline bearcrawl. We quickly realized this wasnt going to work out in the rain after Trolley slipped and smacked his leg pretty hard. Modified to lateral crab walk while on bleachers and still bear crawling from bleacher to bleacher.

Fellowship recovery walk back to the pavilion for cover and Tabata as the rain started back up.

60s/10s
Squat
Merkins
SSH
Rev Lunge to knee kick (alternate sides)
BBS
Carolina DryDocks
Side step Lunges (left then right)
Mountain climber
Dips
Mike Tysons

Motivators starting at 7

MARY:
Ring of fire- LBC, Freddie Mercury, Thors Hammer( BBS +2xAmerican Hammer) ANNOUNCEMENTS:
Oct 19… pax-on-parade
Oct 26…Old Rag backpacking
Nov 9… the Grunt thegrunt

COT: 5 Steps for emotional transformation
Taken from Paster Rick Warren
– Reveal the hurt
– Release those that have hurt you
– Replace old thoughts with God‘s truth
– Refocus on the future
– Reach out to help others that are hurt

Closing prayers.

Tags: ao-the-bullpen, Peloton, Trolley

Date: 2024-09-30
AO: thefarm
Q: Infinity
PAX: F-No, Squatter, Firehead, Matthew – Running Man
FNGs: None
COUNT: 5

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

The Thang:
Round 1:
10 Merkins,
15 Parallel Squats,
20 T-Claps, and
Sprint

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

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

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

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

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

Round 7:
15 Hand-release pushups
15 Single-Leg Glute Bridges (right leg)
15 Single-Leg Glute Bridges (left leg)
45-sec Bird Dog (left arm)
45-sec Bird Dog (right arm)

5-10-5 Jack Webb’s before time expired
– Merkins
– Shoulder Press, IC

Announcements: Squatter Q on Wednesday

CoT: It is good to push yourself and break out of your comfort zone. When you have done your best, you may still have disappointments, but you will not be disappointed in yourself.

Tags: thefarm, F-No, Squatter, Firehead, Matthew – Running Man

Date: 2024-09-29
AO: mother-ruck-ing
Q: SAAS
PAX: Red Dawn, Hammer, Popeye
FNGs: None
COUNT: 4
Took Buster (40#) and Snackshack (30#) for a walk.

No PoL, it was that ugly.

Tags: mother-ruck-ing, Red Dawn, Hammer, Popeye

Date: 2024-09-29
AO: social-distance
Q: 2 percent
PAX: Loomer, CableGuy, Speedo, Spokes
FNGs: None
COUNT: 5

WARMUP: absolutely never
THE THANG: run forward for 6 and change. Try not to stop your watch on the number of the beast. MARY: 40 Merkins
ANNOUNCEMENTS: IPC & F3 Greenwood
COT: prayers up for people who were hit by hurricane Helene.

Tags: social-distance, Loomer, CableGuy, Speedo, Spokes

Date: 2024-09-28
AO: thesandlot
Q: Legacy
PAX: Roadhouse, Booking, CableGuy, bogey, Defiance, AI, Popeye, Summit FNGs: None
COUNT: 10
WARMUP: SSH, James Earl Jones (Imp Walker), Hill Billy, Willy Mays Hayes, LBAC, and reverse, Michael Phelps, RVE, Downward Dog
THE THANG: A recovery JG–run 3 minutes followed by a series of bodyweight movements for recovery: 15 calf raises, 10 air squats, 5 air thrusters, then repeat. Ran out through Ballston, then back past the gate of the General, then back home through the County Facility and Hayes Park. For the last stop, we stopped at the sprayground at Hayes and did 3x 15 of step ups (IC) separated by Imperial Walkers and Hayes MARY: N/A
ANNOUNCEMENTS: The Grunt, Sat 11/9 at 0700 [need to discuss on closing thesandlot that day] also check out pax-on-parade October in Haymarket
COT: Continuing with the theme of being mindful on your commitments. Sometimes less is more. But you have to push yourself. So the job is deciding when is more more and when is less more. SYITG!

Tags: thesandlot, Roadhouse, Booking, CableGuy, bogey, Defiance, AI, Popeye, Summit