Backblasts

DATE: 2023-05-22
AO: Aerie
Q: Stewie
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP: nope
THE THANG:
Mini Murph
1/2mi
150squats
100Merkins
50 pull ups
MARY: nope
ANNOUNCEMENTS:
1. Murph convergence is next week. Watch the the Capital Region channel for updates. 2. Coming up…Hikes/rucks in June
3. Makeup 2.0 workout, watch channel.

COT:
Closing prayer, gave thanks, praise.

DATE: 2023-05-19
AO: Aerie
Q: Lonestar
PAX: Passport, Stewie
FNGs: None
COUNT: 3
WARMUP: side straddle hops, Michael Phelps, picking cherries, mosey THE THANG:
1. rotate PAX’ers w/ punt pass and kick down field. Rotate traveling to ball via murder bunnies, rifle carry, waking curls for girls. At ball, merkins or dry docks (rotate) & abs (big boy, Freddy Mercury, america. Hammer). # of reps = yard line ball lands on. Go down field and back.
2. PAXer throws frisbee. Next PAXer thrown another frisbee and tries to land as close as possible. Yardage away from each other equals the number of burpees. Travel to frisbee tosses via bear crawl, crab walks & broad jumps. MARY:
ANNOUNCEMENTS: Murph is coming up!!!!
COT: rely on each other and Lee working through difficult situations!!! God is with you…things will get better.

DATE: 2023-05-21
AO: Social-Distance
Q: Popeyes
PAX: Popeyes, Monk, Jag, Bone, Old Bay
FNGs: None
COUNT: 5
Runners and Ruckers

DATE: 2023-05-19
AO: Sparta
Q: Peanuts
PAX: Battleship, Obadiah, Nano, Monte Karlo, K-Pop, Zeus, Doodles FNGs: None
COUNT: 8
WARMUP: WMH; CP; MP; Dirty Birds; DD; HS; Ab Stretch
THE THANG: Pair up for something likeadora but much too long a run. Someone didn’t know what he was doing clearly. Exercises were 100 curls; 150 kettle bells swings; 200 LBCs on wall; 200 BSS; 150 OHP coupled with laps around the school. After complete did sprint to stone bench with 5 box jumps or step ups followed by sprint back to wall. Did that 5 times. Finally ended with 80 calf raises on curb followed by 40 curb merkins and 40 air squats. MARY: No.
ANNOUNCEMENTS: Dads are camping; boneathon; Nano NANTAN coordination to include a vision quest.
COT: listen out for those that are encouraging you. Don’t try to bring them down if your down. Let them lift you up. Someone out there is always rooting for you, just gotta make sure we hear them.

DATE: 2023-05-17
AO: Apollo
Q: Nano
PAX: Nano, Obadiah
FNGs: None
COUNT: 2
WARMUP: SSH, WMH, arm circles, windmills, Cherry pickers, Michael Phelps

THE THANG: On the track running, then every 2 min we do:
1. 5 Merkins
2. 5 WWII
3. 5 Jump Squats
4. Rise and repeat
We got in 13 sets and 2 miles for a total of 27 min. Also, every lap we did 25 curls.

MARY: WWII, obliques
ANNOUNCEMENTS:
COT: