Backblasts

Date: 2024-03-07
AO: freestate
Q: Deagle
PAX: Horshack, Cannoli, FIFA (F3 The Capital), Bachleor
FNGs: None
COUNT: 5
WARMUP:
– SSH x 25 IC
– Monkey Humpers x15 IC
– Frankenstein x 15 IC
– Imperial Walkers x 15 IC
– Hairy Rockets x15 IC
– 2 laps around the blacktop with karaoke on the sides
– Merkins x 10 OQ
– Shoulder Taps X10 IC
– Mountain Climbers x10 IC
– Plank jacks x10 IC
– Michael Phelps x 10 IC
– Cherry Pickers x 15 IC
– Windmills x 10 IC

THE THANG:
Coupons to the bottom of the big hill. Count of 2s.
Each group climbs the hill while other does exercise.
Going Up
1. Jacob’s ladder, 4-3-2-1
2. El Capitan, 5 merkins at the top
3. Murder Bunnies up, 10 merkins at the top
4. Bear crawl up, 5 burpees, slow jog down
At the Bottom
1. Curls
2. Squats
3. Plank
4. High knees

Suicide in the tennis court

MARY:
– Dying Cockroach x 20 IC
– American Hammer x15 IC
– X Factor x15 IC
– Push through x15 IC
– Reverse Crunches x15 IC + 10 flutters IC

ANNOUNCEMENTS:
Road cleanup this Saturday

COT:

Tags: freestate, Horshack, Cannoli, FIFA (F3 The Capital), Bachleor

Date: 2024-03-08
AO: sparta
Q: K-Pop
PAX: Pop Fly, Nano, Peanuts, Megatron, Dunder, NOAA, Doodles, Mounthe, Blue Steel, Crop Duster, Monk, Ashe, Hoolihan FNGs: None
COUNT: 15
WARMUP: 1 lap, side staddle hops, squats, mericans, willy mays hays, worlds greatest, and more THE THANG:
20 Min:
40x Mtn Climbers
30×Bog Boys
20×Mericans
10×Burpees
5×Jump squats
200 yard run
10min:
40× overhead claps
30×flutter kicks
20×Ground Hog Squats
10× Hand release mericans
5×burpees
100 yard run

MARY: none
ANNOUNCEMENTS: Murph coming up; somebody step up and setup a Second F COT: Inspired by Deep Thoughts from Jack Handey, Don’t take life too seriously

Tags: sparta, Pop Fly, Nano, Peanuts, Megatron, Dunder, NOAA, Doodles, Mounthe, Blue Steel, Crop Duster, Monk, Ashe, Hoolihan

Date: 2024-03-08
AO: thefarm
Q: Infinity
PAX: Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai FNGs: None
COUNT: 7
WarmUp: SSHs, WMHs, Beet Pickers, Don Quixotes, T-Claps, and short Mosey.

The Thang:
– LT Dan’s: 5 to 10 to 5 reps of Stationary Lunges (IC) and Air Squats (single count), increasing (or decreasing) by one rep each round
– Jack Webb’s: 5 to 10 to 5 reps of Merkins (single count) and Raise the Roof (IC), increasing (or decreasing) by one rep each round
– 5 to 10 to 5 reps of Bonnie Blairs (1-2 count) and Jump Squats (single count) and , increasing (or decreasing) by one rep each round

Mary: Side Crunches, Dr. W’s, and High-to-Low Planks

Announcements: Ruck tomorrow, DST starts Sunday, Firehead Q Monday, Squatter Q Wednesday, and Pad Thai VQ on Friday.

CoT: Discipline Equals Freedom—discipline starts with getting up on time and doing what you know is difficult but good for you. Discipline opens up your possibilities for not only your time but also what your body will do for you, both athletically and longevity. Discipline in one area of your life can spill over into others and allow you to drive toward meaningful accomplishments. (Adapted from the book Extreme Ownership by Jocko Willink and Leif Babin)

Tags: thefarm, Matthew – Running Man, Sparky, Firehead, Squatter, F-No, Pad Thai

Date: 2024-03-08
AO: theaerie
Q: Lonestar
PAX: Rocketman
FNGs: None
COUNT: 2

WARMUP:
Side straddle hops
Michael Phelps
Picking cherries
Wind mills
Mosey
THE THANG: 10 sets
10 thrusters
10 curls
10 squats
10 merkins
10 abs (rotate exercises)
10 yd murder bunny
Head down the field for 10 sets!
MARY:
ANNOUNCEMENTS: getting ready for Murphy!
COT:
Sometimes your necklace falls into the toilet and you gotta reach in and grab it out!!! That’s life!!!

Tags: theaerie, Rocketman

Date: 2024-03-06
AO: thefarm
Q: Trolley
PAX: Squatter, Infinity, Matthew – Running Man, F-No, Lumbergh FNGs: None
COUNT: 6
All Aboard the trolley! Journey of exercises from downtown, to midtown, stopping at uptown before reversing the journey. Travel themed music played along the way.
WARMUP: SSH, Don Quixote, Hillbillies, Beet Pickers, WMH, Down Dog, Kobra Kai. Mosey around the triangle
THE THANG:
PAX lined up at stations.
Downtown- 30 count of the jump rope + as many reps as possible of each seat/ststion = ab roller, burpees, overhead coupon press, coupon curl, and weight ball slam. Each time the jump rope was completed they ran to the other end of the “trolley” and yelled “all aboard” then we rotated positions. After completion, we bear crawled to midfield and duckwalked back.
Mid-town= 45 count on jumprope + other stations followed by bear crawl to midfield and crabwalk back.
Uptown – 50 count on jumprope + other stations followed by bear crawl to midfield and lungewalk back. Repeated in reverse – going from uptown to midtown and stopping at downtown.
Ultimate Frisbee – divided into two teams if 3. All PAX did 1 burpee everytime the frisbee was dropped. MANY burpees. MARY: Flutter Kicks.
ANNOUNCEMENTS:
COT: Proverbs 21:5 = “The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to want.” Talked about the value of knowing where your going and not being hasty. Closed with prayer.

Tags: thefarm, Squatter, Infinity, Matthew – Running Man, F-No, Lumbergh