Backblasts

Date: 2023-09-18
AO: horizon-ao
Q: Disco
PAX: 3 mile, Attache’, Gherkin, Kodiak, Purple Rain, sticks, Trifecta, vplaxico, Yardbird, Sojourner FNGs: None
COUNT: 11
WARMUP: Abe vigoda, LBACs, SSH, CP/WMH, Carolina Drydocks, Down Dog/Up Dog/Child’s Pose, 1 OYO THE THANG: Run/Block Pairs, switching partners – each does each exercise twice: Bear crawl/Blockees
Carioca/Derkins
Run/Atlas
Suicides/floor to ceiling
Frankensteins/Curls
Yves Poll/Murder Bunnies
Run/block something
Skips/block something
MARY: Each One Pick One – 11 different exercises incl. LBCs, J Los, box cutters, reverse box cutters, Spider crawls, F Mercury, seal clap sit-ups, toy soldiers, shoulder taps, etc. ANNOUNCEMENTS: Ironpax continues. Welcome Sojourner.
COT: Pax took a minute to center and focus for the week ahead.

Date: 2023-09-18
AO: thefarm
Q: Firehead
PAX: Firehead, Matthew – Running Man, Trolley, Infinity
FNGs: None
COUNT: 4
WARMUP:
Grady Corns
Don Quixotes
Mosey around the field

THE THANG:
15 burpees
Plank (60 count)
crab walk 1/2 field

20 Carolina Dry Docks
40 Squat
15 Australian snow angel
Bear Crawl 1/2 field

20 Merkins
20 Bonnie Blairs
20 Shoulder Taps

Sprint Back and Repeat

MARY:
Penguin Crunches
Full Body Sit Ups
Flutter Kicks
Nolan Ryans
Single Leg Glute Bridges
Dolphin Crunches

ANNOUNCEMENTS:

COT:
Clearly one aspect of this mortal existence is to deal with suffering. We all will suffer in various ways. Paul in 2 Corinthians discusses that suffering can be a blessing and we can be comforted. Don’t forget that often WE are the ones that must comfort those around us in their suffering to offer the helping hand and in doing so we may find comfort from our own suffering whatever it may be.

Date: 2023-09-16
AO: thesandlot
Q: Major Payne
PAX: Legacy, Spud, Jenner, CableGuy, Saigon Sam_F3 JAX, BlueScreen_F3 Houston, Apples, Boardwalk FNGs: 2 Apples, Boardwalk
COUNT: 9
WARMUP: SSH, IW, Good Mornings, WMH, Michael Phelps, Merkins, BWS

THE THANG:
1. Four Corners at Quincy Park
Round 1: Burpees – 1,2,3,4
Round 2: Merkins – 2,4,6,8
Round 3: BWS – 5,10,15,20
2. Mosey to W&L Rec Field and cross via Bear Crawl, High Knee and Lunge Walk
3. Mosey to top of parking garage for Paula Abduls (2 spots forward, 1 spot back x 5)
4. Mosey to Oak Grove Park where the PAX discovered 2 coupons for super exercise circuit: Merkins, Flutter Kicks, Coupon Press and “The climber timer” — rotate through exercises as one PAX climbs the playground equipment and slides down. Great fun! 5. Mosey back to Quincy Park with coupons.

MARY: 25 x Flutter Kicks

ANNOUNCEMENTS: coffeeteria following the workout.

COT: Practice humility in all you do. It’s too easy to let pride interfere with your life. Go out and be an amazing and humble husband, father, brother and friend. Aye!

Date: 2023-09-16
AO: freestate
Q: Patchouli
PAX: Andrew Churchill, Horshack, Mumford, Mark Michael, CashOnly, Birdman, Wildcat, Butter, Cannoli, Deagle, FIFA, Winston, Drop In, Gumby FNGs: 1 Gumby
COUNT: 15
60 minutes of Broga!!

COT
Feels good to be back at Washington Waldorf School after a 15 month hiatus!

Date: 2023-09-15
AO: thefarm
Q: Moneyball
PAX: Infinity, Squatter, Firehead, Kaboom, Matthew – Running Man, Joystick (DR) FNGs: None
COUNT: 7
WARMUP:
SSH, beet picker, Willie Mays Hays, imperial walker, hillbilly, arm circles, down dog, Cobra Kai, mosey lap

THE THANG:
Rotations of six exercises, done until the PAX completes the denoted number, then rotate so all PAX do all exercises.

Rotation 1:
-burpees (10)
-squat
-Freddie Mercury
-plank jacks
-dips
-coupon curls

Rotation 2:
-step-ups (15 each leg)
-lunge
-American hammer
-WWI
-Merkin
-coupon shoulder press

Rotation 3:
-calf raises (30)
-dirty dog
-plank
-donkey kick
-typewriter Merkin
-coupon swing

MARY:
LBC, flutter kick, alphabet

ANNOUNCEMENTS: Firehead has Q on Monday, Kaboom has VQ on Friday

COT: Had a flight cancelled over the weekend and had to wait on stand-by. My friend and I managed to get the last two tickets, but it gave me a chance to reflect on the fact that people are in this situation for almost every flight. Takeaways are to be grateful for the things we have because others may be more than happy to for even the little things we take for granted, and to use those things we have to help better the lives of others.