Backblasts

DATE: 2023-04-25
AO: Delphi
Q: Juneau
PAX: Obadiah, Nano, K-Pop, Flapjack, Battleship, Zeus, Peanuts FNGs: DR: Mountain Man
COUNT: 9
WARMUP: SSH, Cherry Pickers, lung twist, Wiley mays hays, Michael Phelps, back stretch, chest stretch, cobra Kai, downward dog

THE THANG:
Classic Tabata: 20 seconds exercise, 10 seconds rest for eight sets, rinse and repeat after a 1 minute break -cross over merkins
-kettle bell swing
-LBCs
-squats with the block
-military press with block
-heels to heaven with the block
-inclined merkins

MARY: none

ANNOUNCEMENTS:
-Dads Camp
-Merph Mondays
-Apollo pre-launch workout

COT: Stay positive and find the good in each circumstance. Your attitude will influence those around you, both good and bad. Example is it might rain this weekend when I take my daughter camping. She will be influenced by my attitude about the rain.

DATE: 2023-04-21
AO: Aerie
Q: Chasqui
PAX: Lonestar, Stewie, Yellow Jacket, Rocketman
FNGs: None
COUNT: 6
WARMUP: 2 laps, side straddle hops, arm circles, michael phelps…..
THE THANG: Running drills, tire flipping, merkins, burpees, big boy sit-ups, bicycle kicks, carolina dry dogs..more running and more PAX drills MARY: Mix stretches
ANNOUNCEMENTS: Monday Murph training, Batam monday night ruck COT: Fellowship and community

DATE: 2023-04-25
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, Chuck Taylor, Grease Monkey
FNGs: “Big Short” (Murray Clay, older bro of @Infinity)
COUNT: 5
WARMUP: 16 reps on honor of TB record by Adolis Garcia Sat 4.22 (Tex vs A’s, 3 Dingers and 2 Doubles) 16 SSH Squares
16 Arm Circles
16 Square Hops
16 No Surrenders (running joke is I kept calling these Take No Prisoners) 16 Cherry Pickers
16 Fwd Lunges
16 Rev Lunges
16 Elevator Merkins

THE THANG:
1-Indian Run Mosey down to Swiftboat for Chain Dips, Ammo Can Plyo-pushups, 10# DB Reverse Curls, 5# DB Triceps Extensions and Biceps Curls with 14# Ammo Can

2-Picked up two Sandbags and Shuffled to 11th Street Bridge for “Fight Gone Bag …”Unter Der Bruecke” version): 45sec Ammo Can Shots (14#)
45sec SDHP w/2×20# sandbags
45sec Ammo Can Push Press (25#)
45sec Step Ups
45sec I-Beam Pullups
(only had time for 1 out of 3 rounds)

MARY: Outta Time

ANNOUNCEMENTS: Use the F3 utility called QSignups for taking the Q

COT: A large part of Lealadership is about setting the example and using time constructively (once lost time can never be regained!)

This day in 1915: On April 25, 1915, a week after Anglo-French naval attacks on the Dardanelles end in dismal failure, the Allies launch a large-scale land invasion of the Gallipoli Peninsula, a doomed operation that would serve as a great lesson learned for the many amphibious assaults of WWII and the Korean War.

DATE: 2023-04-25
AO: General
Q: citrus
PAX: Moneyball, Lazlo, Toolbox, 2 percent
FNGs: None
COUNT: 5
WARMUP: SSH, arm circles, WMH, cherry pickers, IW, hillbillies

THE THANG: As a group, 4 rounds of:
100 stepups
100 yard run
22 merkins
100 yard run (back to stepups)

2000 cumulative reps.

MARY: Rotate through each PAX providing the exercise while he did a 1 minute hang from the pullup bar.

ANNOUNCEMENTS: Boneathon, Murph, Dad’s camp

COT: Hero workout in honor of Chad Wilkenson (https://chad1000x.com/). We tend to focus on anniversaries and milestone dates, but people are hurting every day. Reach out today to someone who you haven’t checked in on in a while.

DATE: 2023-04-24
AO: Horizon-Ao
Q: Gherkin
PAX: Kodiak, Purple Rain, Mr Haand, Trifecta, SPINAL TAP, citrus FNGs: Atache, Comish
COUNT: 9
WARMUP: Side straddle hop, Imperial Walkers, Michael Phelps, Cherry Pickers, Cobra Kai

THE THANG:
Partner Up
1 HIM traverses across field and back while other exercises
Switch partners after each set

Set 1
Run to the other side of the field
50 Double Merkin (B)urpees

Set 2
Backwards run to end of field
100 (O)verhead Claps

Set 3
Walking Lunges 20 yards
150 (M)erkins

Set 4
Bear crawl 20 yards
200 (B)ig Boy Situps

Set 5
Run to other end of the field
250 (S)quats

MARY:
Leg Lifts, Box Cutters, LBCs

ANNOUNCEMENTS: Dad’s Camp in June, Bonethon

COT: The days are long but the years are short. It’s easy to lose sight of what’s important during our daily grind but the years go by fast. 2023 is almost 1/3 done. Try to appreciate it and focus on what’s important.