Backblasts

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Circuit Training

Date: 2023-09-22
AO: thefarm
Q: Kaboom
PAX: Infinity, Sparky, Meta (F3 Plainfield), Chile, Squatter, Firehead, Matthew – Running Man, Mozart FNGs: 1 Mozart
COUNT: 9
WARMUP:
(1) Neck rotation
(2) Shoulder rotation
(3) Back stretch (Arms to the front)
(4) Hip rotation
(5) Leg swings to the front
(6) Leg swings to the side
(7) Knee rotation
(8) Ankle rotation
(9) Beet pickers
(10) Side Straddle Hop

THE THANG:
(1) Close Squats (10)
(2) Diamond Pushups (10)
(3) Bench Dips (15)
(4) Short Bridges (50)
(5) Butt Kicks (50)
(6) Walking Lunges (10)
Run around the park

MARY:
(1) Flutter Kicks
(2) American Hammer
(3) LBC
(4) Penguin
(5) Plank

COUNT-O-RAMA
NAME-O-RAMA

ANNOUNCEMENTS:
FNG – Arthur – Mozart
Sparky will be Q on Saturday; Squatter on Monday; and Chile on Wednesday F3 Shark Tank in October; Get together at Sparky’s home
Cornhole competition tomorrow if anyone wants to join

COT:
Thought of the Day – I don’t have a great voice, but I love singing hymns when I am driving and reflecting on them. Last night as I was thinking about what to say, the following hymn came to my mind and here is a a rough translation … Without grace you cannot find good company; Without good company, you can not better yourself

Prayer – Dear Lord, thank you for the opportunity to gather together and better ourselves. Help us to truly listen to one and other and always remind us you are in control of this fellowship. Amen

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Bear Crawls and More

Date: 2023-08-31
AO: edge_of_reason
Q: Forest
PAX: Lindy
FNGs: None
COUNT: 2

Warm-o-rama:
SSH x25
Swing Billie’s x15
Batwings x10
Grass grabbers/cotten pickers x15
Mt climbers x30
Hairy Rockettes x15
Plank jacks x30
Windmills x10

The Thang:
10 burpees
1 min ppc
Bear crawl across the court, crawl bear bacl

10 merkins
25 step ups each leg
Crab walk there and back again

30 shoulder taps
25 high knees
Lt Dan’s there and back

10 burpees
1 min ppc
Bear crawl across the court, crawl bear back

Mary:
All x15
Freddie mercs
Flutters
Hello dollies

Recover recover

TAPs:
Lindy’s travels and communication, Forest job stuff

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The Court Returns!

Date: 2023-09-21
AO: edge_of_reason
Q: Forest
PAX: Quip, Chef
FNGs: None
COUNT: 3
WARMUP:
Imperial walkers x20
Overhead arm claps x20
Air presses x20
Smurph jacks x20
Bend and reach x10
THE THANG:
Bearcrawl with merkins x5 x10 x15 x20
Lunges with squats
Crab walk with crunches x10 x20 x30 x40

Pull ups x20
Chin ups x5
Lat pull downs x5

Cheerleaders!
First cycle x5, second x10, third x15, forth x20 of
Dips
Ssh
Air press
Flying squirrel

MARY:
High Plank
Elbow Plank
Boat Plank
ANNOUNCEMENTS:
COT:
Prayers for all jobs everywhere, Quips M, wisdom about the court AO.

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Ironpax week 3

Date: 2023-09-21
AO: olympus
Q: Doodles
PAX: Roddick, Blue Steel, Crop Duster, Hightower, Peanuts, Battleship FNGs: None
COUNT: 7
WARMUP: SSH, down dog, WGS, kobra Kia, Michael Phelps
THE THANG: ironpax week 3 goes like this. Start each round with 10-15-20-25-30 reps of the following exercises then 400 M run Round 1- merkins and thrusters
Round 2 – thrusters and v ups
Round 3 – v ups and jungle boys
Round 4 – jungle boys and blockies
Round 5 – blockies and merkins

Show notes: Those who finished early picked up the 6 on their last 400m. Roddick did the most 400’s. The energizer bunny known as Hightower came in 2nd. Q was so out of breath he forgot to do count a Rama / name a Rama and announcements. Peanuts gave photography lessons.

MARY: in ipc
ANNOUNCEMENTS: we were over time so skipped.
COT: Reflected on the man in the red bandana. Welles Crowther, lax player for Boston College saved 10 people in World Trade Center on 9/11 but himself did not get out in time. Reflect on his bravery and courage to look out for others and remain calm in challenging situations.