Backblasts

DATE: 2023-06-30
AO: Horizon-Ao
Q: Disco
PAX: Defiance
FNGs: Undertow, Tomb Raider
COUNT: 4
WARMUP: Rockettes, M Phelps, Moroc NCs, D Dog/up dog/child’s pose, worlds greatest Stretch THE THANG:
Lost Ark – 3 sets
Inverted Wall Merkin
Side kicks
Squat jumps
Overhead claps
Lunges

Temple of Doom – 3 Sets
Grave diggers
Kettlebells
Bear crawl
Chest press
Dips
Carioca

Last Crusade
Railroad Tracks
Escape the Ball

COT: Lessons from Indiana Jones: Everyone deserves a soundtrack behind them. Do your own stunts. Fight evil. Age is just a number. Keep a good fitness program (and a well-connected agent) to remain a leading man.

DATE: 2023-06-30
AO: Patriot
Q: citrus
PAX: bogey, Pop Fly, Toolbox, 2 percent, Elvis, Jenner, Major Payne, Patchouli, Hightower, Fish Fry, Big Short, Jag, Legacy, Bone, CableGuy, Vila, Lazlo, Short Rib, Smokey, Roddick, sticks, Coat Factory FNGs: None
COUNT: 23
For Lazlo’s respect birthday, his M bought t-shirts with his childhood photo on it – which he didn’t realize was a photo of him for the first few minutes. They say the mind is the second thing to go…

WARMUP: SSH, squats, WHM, cherrypickers, arm circles, down dog, WGS

THE THANG:

Modified version of the Filthy Fifty. Split into 8 teams. Starting from the center circle on the soccer field, each team grabs a cone and does the following exercise, coupon carrying to different locations first: 50 Stepups (IC) (coupon carry to home bleachers)
50 COUPON Swings (coupon carry to ticket booth)
50 Walking Lunges (coupon carry to end zone corner)
50 Gas pumpers (IC) (coupon carry to end zone corner)
50 COUPON Overhead press (coupon carry to shotput area)
50 Supermans (coupon carry to end zone corner)
50 COUPON Thrusters (coupon carry to home bleacher stairs)
50 Burpees (coupon carry to end zone corner)
50 Jumping Pull-Ups (coupon carry to Pullup bar)
50 Jump Rope (IC) (coupon carry to snack bar)

Complete in any order, but each team must do all 10 exercises and can only do the exercise if they have the cone for that exercise. If the team has done all of the available cones aster completing a round, 5 burpee penalty and then hold plank while waiting for a new cone to return. If a team forgets its cone, one PAX sprints back to retrieve it while the rest do burpee penalties until he returns (file this “rules YHC thought of, but forgot to tell anyone else).

MARY: LBC x50, flutter kick x50, Nolan Ryan x50

ANNOUNCEMENTS: ruck and float 7/8 at 0530 from EFC parking lot (bring a float and life jacket); 9/11 stair climb; July challenge

COT:
1: Today is last day of Pride month – if someone you know is in that community and you haven’t reached out this month, do it today.

2: Small things can make a difference. YHC’s mailman lost the key to his truck on Saturday and was looking for it at each house he had already delivered to. YHC made a simple offer of “if you need anything, just ring the doorbell”. 2 hours later, he did just that, asking if he could have a glass of water – exhausted after delivering the entire neighborhood on foot on the hottest day of the year and still not finding his keys. A couple days later he rang the doorbell full of gratitude – turns out it was his second week on the job and he thought he was going to get fired, and a kind word of support and a glass of water made all the difference to him. Never underestimate your ability to make a difference for someone else, even with a small gesture.

DATE: 2023-06-26
AO: Farm
Q: Gekko (Keith Capp)
PAX: Firehead, Gekko (Keith Capp), Infinity, Sparky
FNGs: None
COUNT: 4
WARMUP:
* Side straddle hops x 20, IC
* Michael Phelps x 20, IC
* Cherry Pickers x 15, IC
* Imperial Walkers x 15, IC
THE THANG:

Each PAX will write down their phone number. We will draw numbers and work through everything as a team. Going through phone numbers till we are out of time.

Exercises:
0- Sprint across the field
1- 40 Coupon Swings
2- 35 Jump Squats
3- 30 Merkins
4- 30 Coupon Shoulder Press
5- 30 Hammer Curls w/ Bricks
6- 20 Skull Crushers
7- 100 Calf Raises
8- 15 Burpees
9- 30 Coupon Bench Press
“-“- 1 Lap around half of soccer field

Example:
571-439-9089
5- 30 Hammer Curls (Coupon)
7- 100 Calf Raises
1- 40 Coupon Swings
1 Lap
4- 30 Coupon Shoulder Press
3- 30 Merkins
9- 30 Coupon Bench Press
1 Lap
9- 30 Coupon Bench Press
0- Sprint Length of Garage
8- 20 Burpees
9- 30 Coupon Bench Press
If time permits, grab another # and do it again

MARY:

* Elbow plank
* Penguin Crunches
* American Hammers
* Rosalitas
* Side crunches

ANNOUNCEMENTS: @infinity is going
On vacation

COT:

“You cannot control what happens to you in life, but you can always control what you will feel and do about what happens to you.” — Harold S. Kushner

DATE: 2023-06-28
AO: Patriot
Q: Deflator
PAX: 2 percent, Major Payne, Short Rib, CableGuy, Vila, Big Short, Lazlo, Legacy, Jenner, bogey, Wedding Singer, Strange Brew, Sunshine FNGs: None
COUNT: 14
All exercises were 25 reps each, varying only whether called in cadence or on my count. Kept it easy.

WARMUP: SS Hops, Arm Circles, Michael Phelps, Imperial Walkers, Burpees separated by 4 steps

THE THANG: Simple. Did a bodyweight exercise on one side of the field, jog over to the opposite side and do an Ab exercise. The bodyweights were:

Mountain Climbers
Merkins
Squats
Beast Merkins
Lunges
Jump Squats
Overhead Claps
Derkins
Alt Taps
Basic Burpees
Dips
Donkey Kicks
Urkins

The Ab exercises were:
Flutterkicks
Freddie Mercuries
Leg Lifts
Dolphn Hops
Crunches
Toe Touch Crunches
Penguin Crunches
Starfish Side Plank Left
Starfish Side Plank Right
Hollow Body Situps
Plank Up and Downs
Plank Knee to Elbows

COT – 25 reps can seem like small change, but is also a game changer. Where in your life can you give another few reps, another few minutes, just a little bit more? Doing so can make you better and whomever you are interacting with.

DATE: 2023-06-29
AO: Freestate
Q: FIFA
PAX: Butter, David Matthews, Dungeon Master (Amon), Horshack FNGs: Bluto, Skynet, Brony
COUNT: 8
WARMUP:
15 SSH IC
10 Windmill IC
10 Cherry Pickers IC
10 merkins IC
10 Mountain Climbers IC
6 Wille Mays Hays IC

THE THANG:

Coupon on one end of blacktop, line up at other end. All PAX bear crawl back and begin the rounds below. After the first bear crawl/exercise the first PAX in line is “Goldilocks” and gets to “stroll” (walk) back to the other side of the blacktop instead of Bear Crawl. Moving down the line after each bear crawl the next PAX in line gets to be Goldilocks.

Round 1 Papa Bear (tough)
Bear crawl to coupon, 20 single squats with coupon OMD
Bear crawl back, 20 single merkins OMD (1st PAX in line is Goldilocks) Bear crawl to coupon, 20 single cleans with coupon OMD
Bear crawl back, 20 flutters IC
Bear crawl to coupon, 20 single coupon high pulls OMD
2 bear strolls though the forest (mosey jog around the blacktop)

Round 2 Mama bear (medium)
Bear crawl to coupon, 15 single squats with coupon OMD
Bear crawl back, 15 single merkins OMD
Bear crawl to coupon, 15 single cleans with coupon OMU
Bear crawl back, 15 flutters IC
Bear crawl to coupon, 15 single coupon high pulls OMU
2 bear strolls through the forest (mosey jog around the blacktop)

Round 3 Baby bear (easy)
Bear crawl to coupon, 10 single squats with coupon OMD
Bear crawl back, 10 single merkins OMD
Bear crawl to coupon, 10 single cleans with coupon OMU
Bear crawl back, 10 flutters IC
Bear crawl to coupon, 10 single coupon high pulls OMU
2 bear strolls through the forest (mosey jog around the blacktop)

MARY:
15 hello dollys IC
15 reverse crunches IC
15 box cutters IC
15 outlaws IC
15 LBC IC
Plank o rama IC

ANNOUNCEMENTS:
July 8 ruck and tube in harpers ferry

COT:
Had a knee injury I’ve been working through. Played soccer for the first time in about 2 months on Monday and F’n killed it out there! Patience and perseverance prevailed, as they typically will if you give them the time needed.