Backblasts

DATE: 2023-06-13
AO: Atlantis
Q: Deflator
PAX: Rogue, Hammerhead, Infinity
FNGs: Ladies Man
COUNT: 5
All exercises were 25 reps each, varying only whether called in cadence or on my count. Kept it easy.

WARMUP: SS Hops, Arm Circles, Michael Phelps, Imperial Walkers, Burpees separated by 5 steps

Quick Mosey back to Home Turf

THE THANG: Simple. Did a bodyweight exercise on one corner of Home Turf, jog over to the opposite corner and do an Ab exercies. The bodyweights were:

Mountain Climbers
Merkins
Squats
Beast Merkins
Lunges
Jump Squats
Overhead Claps
Derkins
Alt Taps
Basic Burpees
Dips
Donkey Kicks

The Ab exercises were:
Flutterkicks
Freddie Mercuries
Leg Lifts
Dolphn Hops
Crunches
Toe Touch Crunches
Penguin Crunches
Starfish Side Plank Left
Starfish Side Plank Right
Hollow Body Situps
Plank Up and Downs

MARY: Incorporated into the workout

ANNOUNCEMENTS: F3 the Capital 5 year convergence this Saturday

COT: 25 reps kicks it up a notch. Do that extra bit in all things in your life – it’ll make a difference for sure.

DATE: 2023-06-13
AO: Delphi
Q: Juneau
PAX: Hightower, Flapjack, K-Pop, Dunder, Rambler, Rocket
FNGs: None
COUNT: 7
WARMUP: SSH, Michael Phelps, Cherry Pickers, Wiley May Hays, Back Stretch, Chest Stretch, Baby Arm Circles THE THANG:
Round 1:
-5 pull ups using the playground every minute for 10 minutes -weighted calf raises between sets
-mosey
Round 2:
-10 coupon raises while lying on the ground every minute for 10 minutes -LBCs between sets
-mosey
Round 3:
-10 knees to chest while hanging every minute for 9 minutes
-squats between sets

MARY: none
ANNOUNCEMENTS:
-convergence Q celebrating 5 years at Patriot on Saturday at 0700 -ruck/float trip in July, details to come
COT:
Confidence is a great characteristic if done with humility. Do not get overconfident or let pride affect your confidence.

DATE: 2023-06-13
AO: General
Q: Obadiah
PAX: Lazlo, Hard Knox, citrus, Fairweather, Doodles, Toolbox FNGs: None
COUNT: 7
WARMUP: SSH, cherry pickers, mtn climbers, morrocan nightclubs, overhead arm claps THE THANG: 4 rounds of killer Bs
10 yard broad jump
10 burpees
10 yard broad jump
10 IC Bonnie Blair’s
10 yard broad jump
10 big boys (Inc ten each round)
1 lap (or blap if you prefer)

MARY: American hammers, flutterkicks, gas pumpers, rolling bananas?, heel taps ANNOUNCEMENTS: convergence 6-17
COT: in baseball 3bs on defense: ball, base, backup. Ball is the expected, unexpected hit your way. Base is your job. First and primary responsibility to cover down and man that post.
Third is backup. Look for opportunities to support and supplement your teammate. True in baseball, true in life.

DATE: 2023-06-12
AO: Patriot
Q: Wedding Singer
PAX: CableGuy, Ice Tea, 2 percent, Roadkill, Legacy, Flipper, Major Payne, Big Short, Booking, Vila, Smokey, bogey, Elvis, Lucius FNGs: Coat Factory
COUNT: 16
WARMUP: SSH, imperial Walker, hillbilly, Michael Phelps, ittybitty arm circles, downward dog, World’s Greatest Stretch, fellowship lap

THE THANG: 20 overhead press, 20 merkins, rifle carry to 25
20 curls, 20 squats, rifle carry to 50
20 coupon swings, 20 IC shoulder taps, rifle carry to 25
20 Atlas Shrug, 20 IC mountain climber, rifle carry to end
20 curls, rifle carry full field

Ultimate frisbee. 2 merkins when it hits the ground. 25 LBC or flutter kick when either team scores.

MARY: Nolan Ryan each side, leg lift each side, dirty dogs, donkey kicks, big bois, flutter

ANNOUNCEMENTS: 5 year anniversary on Saturday. Bring a FNG

COT: Q does not like frisbee and has no skill. Elvis offered to co-Q to celebrate his birthday. Say “yes” to things that take you out of your comfort zone and/or bring joy to people who are important to you.

DATE: 2023-06-12
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP: Mix warmup
The Thang: 1/2 Murph

Run 1 mile: 1/2 lap intervals x9 sets
push ups: 12 and squats: 12

5 sets of pull ups: 10 and squats: 10

Total:
1 mile
pull ups: 50
push ups: 108
squats: 158

COT: Health and wellness.
Announcements: TBD: 2.0, SLT. Check channel for updates