Backblasts

DATE: 2023-06-03
AO: Farm
Q: Sparky
PAX: Infinity, Gecko
FNGs: Buzz
COUNT: 4
WARMUP: Don Quicote, WMH, Michael Pelps, Abe Vigoda, Mozy
THE THANG:
Suzanne Sommers
Bobby Hurley
Apolo Ono
Barynshinkov Squats
Tony Hawk Burpees
Bonnie Blair
Travolta merkins
Al Gore

MARY:
Nolan Ryan
Freddie Mercury
JLo
Floyd Meriweather pkanks
Rosalitaa

ANNOUNCEMENTS: none

COT:
Your name will evoke a response based on your reputation. Protect and nurture a positive reputation. Just like all the names in this workout, people will react a certain way when your name is spoken. Do they want to include you or avoid you? You get to determine the direction of how people perceive you. Do it well.

DATE: 2023-06-02
AO: Horizon-Ao
Q: 3 mile
PAX: Old Bay, Patchouli, Kodiak, Mr Haand, sticks, Disco, Legacy FNGs: attache
COUNT: 9
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, OYO 30 seconds THE THANG:
Matriculate down the field
Lunge walk down the field, stop every 10ish yards
10 hand release Merkins IC / 20 mtn climbers IC / 30 monkey humpers / 40 calf raises / 50 squats / repeat all F3 Ultimate
THE THANG: dads camp, convergence
COT – don’t let the perfect be the enemy of the good. Just showing up is half the battle. At Work, in social situations (esp introverts like me), parenting – motivation follows action.

DATE: 2023-06-02
AO: Patriot
Q: Flipper
PAX: Wallace, Fish Fry, Lazlo, Anchorman, Big Short, bogey, Bone, Booking, CableGuy, citrus, Ice Tea, Jag, My Space, Short Rib, Smokey, Strange Brew, Sunshine FNGs: Welcome @Goose from Tampa PAX
COUNT: 19
WARMUP: SSHs, Hill Billies, Windmills, Carrot Pickers, WMHs, DDs, World’s Greatest Stretch

THE THANG: Bleacher run with 2 sets of step-ups and dips. More bleacher run with 2 sets of steps-ups and durkins.

Mosey to the field for 1 round of 11s with WWIs (straight leg) and burpees

Do or Die game: PAX split into two groups for 7 rounds of dice games. Winner picked the award for the losing team. Awards included 50 yard bear crawl, 30 squat jumps, run 100 yards, 40 LBCs, 25 yard lurpees, endless toy soldiers.

MARY: box cutters, flutter kicks, LBCs

ANNOUNCEMENTS: dads camp this weekend, 5th year reunion workout on the 17th (with a pre-workout ruck beforehand), boneathon in May 2024

COT: a quick congratulations and good job for all of the parents with graduating seniors. This time of the year is a good time to stop and reflect on the accomplishments of our children. Too often, we are caught up in the stress and challenges of trying to raise happy, healthy, and successful kids. Let’s take the time to acknowledge the accomplishments that we as parents and our kids achieve.

DATE: 2023-06-02
AO: Farm
Q: Firehead
PAX: Infinity, Sparky, Matthew – Running Man, Husky, Firehead, Lumbergh FNGs: None
COUNT: 6
WARMUP:
Michael Phelps
Don Quixotes
Mosey around the fields

THE THANG:
2 Rounds

Sprint – Full Field
40 Air squats
40 Reverse Merkins
Bear Crawl – Half Field
20 Tricep Dip
15 Derkins
Walking Lunge – Half Field
8 Motivators
15 Merkins

MARY:
Flutter kicks
American Hammer
LBC
Reverse Crunch
Side Crunch
Superman

ANNOUNCEMENTS:

COT:
“If you are the smartest person in the room, then you are in the wrong room.” and “Only the wisest and stupidest of men never change.” – Confucius

Don’t allow yourself to be content where you are. Seek out to be with those that will push you beyond where you are comfortable.

DATE: 2023-06-01
AO: Highlands
Q: Obadiah
PAX: Toolbox, Hard Knox, Trolley, Jag
FNGs: DR PAX: Goose (Tampa) & Moonshine (Augusta)
COUNT: 7
WARMUP: Q was late, but Pax got started w/ ssh, imperial walkers, WMH, cherry pickers, down dog and stretches, Moroccan nightclub, arm circles
THE THANG: in honor of the looming departure of HIM Trolley, the PAX rode the trolley from uptown (jump rope, exercise ball) to downtown (cement block) about 110 yards with a midtown (dumbbells) stop. Basically three stations spread out and if you weren’t at a station you were running back and forth along a set line to replace someone at a stop

If you stay on the trolley you had to pay a fare (burpees)

MARY: everyone got to pick one
ANNOUNCEMENTS: trolley farewell June 12
COT: proverbs: steady plodding brings prosperity , but hasty speculation brings poverty