Backblasts

DATE: 2023-07-03
AO: Aerie
Q: Chasqui
PAX: Chasqui
FNGs: None
COUNT: 1
Pt. 5 Murph workout
* Warm-up:
* Michael phelps x10
* Fwd lunges L/R x10
* High kicks L/R x10
* Cherry pickers x10
* Side straddle hops x10
* Pt. 5 Murph Workout:
* 10 pull ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pulls ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pull ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pull ups
* 25 squats + 25 push ups
* 1 lap
*
* 10 pull ups
* 50 squats
*
* Cool-down:
* Mix stretches
* COT: Embrace and lift each other up, inspire one another, and celebrate our nations 247th! * Announcements: check the channel for updates.

DATE: 2023-06-26
AO: Aerie
Q: Lonestar
PAX: QSignups
FNGs: None
COUNT: 1
WARMUP: mosey 1/2 mile
THE THANG: 1/2 Murph. 10 sets – 5 pull-ups, 10 merkins, 15 air squats MARY:
ANNOUNCEMENTS: brewery run with Passport coming up
COT:invite a friend goal! Bring someone before summer is out😀

DATE: 2023-06-29
AO: Olympus
Q: I-Beam
PAX: MacGruber – F3 Southsid3, Tool Time, Rollingstone, Rambler, Flapjack, Hightower, Peanuts, Monk FNGs: HoJo
COUNT: 10
WARMUP: SSHs, cherry pickers, Michael Phelps
THE THANG:
Part 1
PAX moseyed to the hill next to the parking lot and completed several rounds of crawl bear down and bear crawl up the hill with burpees awaiting the group at the top for sets of 10, 8, 6, 4, and 2. Part 2
PAX moseyed back to the football field for a double block Dora of the following: 100 Double Block Rows – Partner ran to 30 and back

150 Deep Incline Merkins (both blocks on end, chest all the way down) – Partner ran to 30 and back

200 Curls (just 1 block) – Partner ran to 30 and back

250 Air Squats – Partner Farmer Carried both blocks to 30 and back

MARY: Continued Dora. PAX completed each exercise until each member of group ran to 30 and back: big boy situps with block, windshield wipers, american hammer with block, man-makers, jump squats, monkey humpers, and burpees for good measure. ANNOUNCEMENTS: Ruck and rafting, 9/11 stair climb
COT: Q Source – Preparedness. Make sure your raft is right because you don’t know when you will need to face rough waters.

DATE: 2023-07-01
AO: Sandlot
Q: Lazlo
PAX: CableGuy, citrus, Legacy
FNGs: Fish Food (Memphis)
COUNT: 5
It was a BDQ day today. This one was pretty ordinary. No 50 exercises. No special t shirts. But we worked pretty hard. And we’re happy to have Fish Food visiting from Memphis.

WARMUP: SSH, copperhead squats, cherry pickers, willie Mayes Hayes, Michael Phelps, down dog.

THE THANG: Route 66 (modified) to the basketball court. We did a burpee, per usual, but also 2 merkins and 3 squats, and incremented by 1, 2, and 3 at each stop, respectively, up to 11, 22, and 33 of each. (66/132/198 total)

At the basketball courts we did mountain climbers together, then split into teams with pax A as the timer dojng a suicide and pax b dojng shoulder taps. Round 2 was Bobby Hurleys together, followed by suicide/lunges, then round 3 with a full court sprint together, followed by bear crawl timer/flutter kicks.

We took Route 10 back to the lot with 1 no cheat merkin/2 squats/3 OH clap and made it to 4/8/12.

MARY: around the room. American hammers, Freddie mercury, plank, toy soldier, and WWI in cadence.

ANNOUNCEMENTS: same as yesterday

COT: the Q just expressed his appreciation for the PAX and all he gets from this group. Can’t say it enough.

DATE: 2023-07-01
AO: Farm
Q: Sparky
PAX: Gecko, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: Michael Phelps, Grady corn, beet pickers, wMH, calf stretches THE THANG:
Dora style
Merkins
Dead lifts
Kneeling shoulder press
Pull aparts
Squats
Side steps

MARY:
Reverse crunches
Rosalitas
Flutter kicks
LBCs
ANNOUNCEMENTS:

COT:
Spread love everywhere you go. Let no one ever come to you without leaving happier. Mother Theresa