Backblasts

Date: 2023-09-13
AO: compound
Q: Popeyes
PAX: Roddick, Walk-on, Cowboy, citrus, Monk, Poe, Peanuts, Go Blue (DR PAX), Big Bird, Cosmo, Cactus, Strangelove FNGs: 4 Big Bird, Cosmo, Cactus, Strangelove
COUNT: 13
WARMUP: SSH, Hillbillies, Down Dog, Merkins, Worlds Greatest Stretch, Cobra Kai THE THANG:
Run 2-3 mins (uphill on the ramp, karaoke style, stairs, etc) 20 Squats
5 Burpees
20 Merkins (regular, diamond, spiderman, etc)

6 or 7 rounds

MARY: LBC’s, Flutter kicks, WW1
ANNOUNCEMENTS: Dad’s camp, corn hole tourney, Veteran’s Day Event
COT: Best laid plans don’t always workout (Aaron Rodgers and the Jets). We are not promised tomorrow. Think of someone you love and honor them today.

Date: 2023-09-13
AO: ignite
Q: Lucius
PAX: Kodak, Legacy, Major Payne, meister, Goldfish
FNGs: 1 Goldfish
COUNT: 6
WARMUP:
SSH; Don Quixoties; Cherry Pickers; Downward Dog; Cobra Kai; Child’s Pose; LBACs (fore); LBACs (aft); Moroccan Night Clubs; Ricky Bobby Run

THE THANG:
– Shaking the 8-Count Tree – PAX moved up Little Falls Street, stopping at each tree encountered to perform an ascending ladder of 8-count bodybuilders along the way. 55 8-counts in total.

– Con-Bear-Or Belt – Pax Bear moved along an 80-yard Con-Bear-Or Belt, stopping to perform rest exercises at cones along the way. 3x round via bear crawl. 1x round via walking lunge. Merkins, Squats, Air Press, Overhead Claps to rest.

– Sandbag Relay – PAX partnered up, performing 60-yard sandbag carries while their partners performed rest exercises. Flip-flop. 4x total. Rest exercises included BWS, Alt. Shoulder Taps; LBACs.

MARY:
Sandbag Pass and Burpee combo, ring-of-fire style. 1x clockwise. 1x counterclockwise.

ANNOUNCEMENTS: Dad’s camp; Other AOs nearby.

COT: YHC had a hard time getting excited to lead this morning. Thanks for motivating me. A good reminder that repetition builds healthy habits. Welcome Goldfish.

Date: 2023-09-13
AO: thepatriot
Q: Flipper
PAX: CableGuy, bogey, Bone, Ice Tea, Lazlo, 2 percent, Spokes, Elvis, @myspace, @invictous, @fredo FNGs: None
COUNT: 14
WARMUP: SSHs, Windmills, Potato Pickers, WMHs, DDs, World’s Greatest Stretch

THE THANG: Fellowship lap with the kettle bell, head to the front of Yorktown. At all times during the moseying, PAX had to share the burden of the kettle bell

-Steps ups
-Dips
-Durkins

Head to the basketball court.

-mountain climbers
-squats
-should taps

-Aussie merkins
-merkins

Head back to the field. The PAX did a modified Ricky Bobby with holding plank and passing the kettlebell underneath the adjacent man then running to the end of the line and holding plank. Repeated down the field and back.

Finished off with another kettlebell-carrying fellowship lap.

MARY: flutterkicks, should taps

ANNOUNCEMENTS: Next 9/11 stairclimber on 9/11/24. Dads camp coming up.

Let’s also please reach out to @Anchorman and offer our support after his recent scooter accident. We’ll hope for a quick recovery.

COT: Find something to do that is fun. Tried to mix it up today with the workout. Fun doesn’t have to involve bettering yourself mentally or physically. Find something that makes you smile or laugh on a regular basis.

Date: 2023-09-13
AO: thefarm
Q: Infinity
PAX: Chile, Kaboom, Squatter, Firehead, Matthew – Running Man, Joystick (F3 Orlando) FNGs: None
COUNT: 7
WarmUp: Imperial Walkers, Beet Pickers, Don Quixotes, Willie Mays Hayes, and Grady Corns.

The Thang: Coupon Dora
Divide the PAX up into three teams, each team sharing one coupon. One PAX performs traveling exercise while the other performs the coupon exercise, and then they swap, counting reps cumulatively as follows: Round 1:
– 200 Coupon Chest Press
– 120m Run
Round 2:
– 150 Coupon Shoulder Press
– 120m Run
Round 3:
– 100 Coupon Goblet Squats
– 50m Bear Crawl
Round 4:
– 150 Foot Over Coupon Leg Raises (an abs exercise)
– 50m Walking Lunge
We mixed in some EC exercises of Al Gore, Wall Sit, and Elbow Planks for those who finished first. At the end of it all, we did: – 10 Burpees

Mary: Crunchy Frogs, Penguin Crunches, American Hammers, Anchored Leg Raises, Flutter Kicks, and Big Boi Sit-ups.

Announcements: Moneyball has the Q Friday

CoT: Workouts like this are good practice for training our resilience.
This workout may have been discouraging when you heard the team next to you was ahead of you and/or you realized you are only halfway through and you aren’t sure you can finish. But, we all stuck with it and finished. Resilience is the ability to stick with it despite hardship, discouragement, and setbacks. Recognize it in yourself and others, and cultivate this positive character trait as best you can.

Date: 2023-09-13
AO: theaerie
Q: Chasqui
PAX: Stewie
FNGs: None
COUNT: 2
Warm ups:
Side straddle hops
Michael Phelps
Bat wings
Imperial walkers
1 loop

The thang:
10/15/20
squats w/coupon
merkins
burpees
1/2 loop

10/15/20
Thrusters
rows
curls
+ Plank hold w/shoulder taps
-Motivators
-1/2 loop

PAX mix
Skull crushers
Kettlebell swings

cool down: mix stretches

Announcements: Upcoming Capital Region events:
– 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 – 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
– F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –
– Sunday, Oct 15 at 11:00
– Battlefield ruck challenge TBD

COT: keep the 🔥 going!