Backblasts

DATE: 2023-07-10
AO: Horizon-Ao
Q: Disco
PAX: Magoo, Fish Fry, Purple Rain, Kodiak, 3 mile, sticks, Poe, Old Bay FNGs: None
COUNT: 9
WARMUP: m Phelps. LBACs, SSH, CP/WMH, DDog/C Kai/Child’s Pose, 1OYO. Fellowship lap. THE THANG: Uo and Down the Field
KB swings
Murder Bunny Ricky Bobby (Plank Jacks)
Squat jumps
Carioca/Yves Poll
Blockees
Chest press
Shuttle run
Merkins (x2)
K2s
Bear Crawl Ricky Bobby (Plank Jacks)
KB swings (again)
Dips
Blockees (again)
MARY: Each One Pick One: Flutters, Lateral dips, bird dog, broken suitcase, gas pumpers, Superman pull-ups, 3 others. ANNOUNCEMENTS:
COT: The key to life is not accumulation but contribution. – Steve Covey As we enter the 2nd half of the year, reflect on what/where you are contributing to your personal, professional, and civic relationships – with an expectation of return or unconditionally. Modify as necessary.

DATE: 2023-07-08
AO: Sandlot
Q: 2 percent
PAX: Stitch, Legacy, Defiance
FNGs: @RoyaleWithCheese
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Michael Phelps, Arm Circles, Willy Mays Hays, Root Vegetable Extractors, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey to the General
Pull ups – 2 rounds max effort while remaining PAX performed SSH’s

Singular Block Box jumps
20 Derkins
20 Dips
5 rounds of Moving box jumps
20 Derkins
20 Dips

50 LBC’s

Mosey to the trail – top of the hill, runner runs down to the bottom of the hill, does 2 burpees at the bottom- while remaining PAX alternate between plank hold, spider man merkins, plank jacks, break dancers

Mosey to the bike racks
20 Dips
Bike rack bear crawls

Mosey back to the parking lot for some coupon work

20 KB Swings
20 Curls
20 Overhead Press
20 Bent over rows
10 Blockies

MARY: Ran out of time

ANNOUNCEMENTS: None

COT: QIC discussed the gender pay gap issue we continue to face as a nation in the wake of the USSF settlement with the USWNT. Obviously this is not just contained to athletics. We see the disparity every day in the workplace and other facets of life. Although there has been progress made there is a lot more work to be done.

DATE: 2023-07-08
AO: Farm
Q: Sparky
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WARMUP: arm circles. Calf stretch. Grady corns. Don Quiotes
THE THANG:
45 second mozy
10 merkins
45 second mozy
10 lbc IC
Repeat until 100 merkins

Swap out kneeling shoulder press and wall sits

Went to 7:55 due to too much fin

MARY: included
ANNOUNCEMENTS: none

COT:
“All battles are first won or lost, in the mind. “
Joan of Arc

DATE: 2023-07-08
AO: Olympus
Q: Monk
PAX: Popeyes, Nano, Peanuts
FNGs: None
COUNT: 4
WARMUP: SSH, arm circles, hillbillies, IW, DD,
THE THANG:
4 corners: 10 Burpee‘s, 20 Merkins, 30 squats, 40 LBC’s.
Team tire flip from goal line to 50 yard line.
Bear crawl ball roll to 50 yard line
50 yard circuit: tire flip, medicine ball toss, burpee
Ultimate frisbee
MARY: IW, Freddie Mercury,
ANNOUNCEMENTS: Come up with F3 Invigorate proposal
COT: when I saw peanuts post last night as I was falling asleep, I thought I should be willing to take the Q tomorrow morning. I made it up on the fly, and it turned out better than if I planned it. The take away: plan when you can, but don’t be afraid to wing it when you can’t.

DATE: 2023-07-07
AO: Aerie
Q: Chasqui
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:
Michael Phelps
Bat wings
Mosey
Imperial walkers

THE THANG:
—with coupon and 200 yd run at every interval—-
Curls
Thrusters
Skull crushers
Rows
Kettlebell swings
Squats
Lunges
Big boy sit-ups
American hammer
Coupon slides
Merkins w/shoulder taps

MARY: Mix stretches

ANNOUNCEMENTS: check the channel

COT: stay connected from all pts on the map