Backblasts

DATE: 2023-04-24
AO: Farm
Q: Sparky
PAX: Infinity, Chile
FNGs: None
COUNT: 3
WARMUP: SSH, Michael Phelps, Surrenders, Beet pickers, WMH, calve stretch, mozy THE THANG: MADE (Merkins, Air, Dupa, Everything else
Box rotation of Merkins (Regular, Wide Grip, Diamond, and Regular0 Air (squat jumps, Squat jacks, Bobby Hurley, skate jumps), Dupa (squats, side lunges, monkey humpers, summo squats) and ETC (Plank, dead bugs, glute bridges, single leg raises) MARY: LBC, penguin crunches, flutter kicks
ANNOUNCEMENTS: good job on the road cleanup
COT: the road to Errasmus
When the Disciples were on the road to Errasmus, they didn’t notice Jesua was with them until be blessed the bread at their meal and then gave them the Irish goodbye.
We need to be aware that we may be in the midst of something great and should appreciate all that we are doing and who we are with. You never know how good things can be until you look back. Our challenge is to cherish all those we are with and what we do today.

DATE: 2023-04-24
AO: Patriot
Q: Booking
PAX: Lucius, Lazlo, Anchorman, Strange Brew, Shake ‘N’ Bake, bogey, 2 percent, Ice Tea, Wedding Singer, CableGuy, Big Short, Legacy, Smokey FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Windmills, Potato Pickers, Down Dog, Cobra Kai, Fellowship Lap THE THANG: Break up into 3 groups for 4 rounds of these 7 x 20 exercises

20 coupon curls
20 atlas shrugs
20 coupon squats
20 coupon low rows
20 coupon chest press
20 derkins
20 leg lifts over coupon

After each 7x 20 set run 100 yards to other end zone, execute 5 burpees- completed 4 rounds

Murder bunny to 20 yard line- 20 curls
Murder bunny to 40 yard line- 20 squats
Murder bunny to 40 yard line- 20 swings
Rifle Carry back to end zone- done!
MARY: Flutters, LBC, Dirty Dogs, Mule Kicks, 50 calf raises ANNOUNCEMENTS: Bone-a-thon… check Slack channel
COT: Q trying to continue to be grateful for what he has and not always focusing on what he doesn’t have realizing. The things we all have would be blessing to those in need, our job, house, smile, and ability to work out. Adopt a mindset of gratitude.

DATE: 2023-04-24
AO: Aerie
Q: Rocketman
PAX: Stewie, Lonestar, Chasqui
FNGs: None
COUNT: 4
WARMUP: SSH, Windmills, mosey.

THE THANG: Mini Murph for the second time!

ANNOUNCEMENTS:

– Bataan 65 memorial ruck tonight
– Book club soon

COT:

The point is this: whoever sows sparingly will also reap sparingly, and whoever sows bountifully will also reap bountifully. 2 Corinthians 9:6

Do not live with a mindset of scarcity, for in Christ we are given an abundance of life. God is without borders; live like it! Use those talents!

DATE: 2023-04-22
AO: Freestate
Q: Butter
PAX: Deagle, FIFA, Dungeon Master (Amon)
FNGs: Mumford
COUNT: 5
WARMUP:
THE THANG:
Yoga…
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-04-20
AO: Freestate
Q: Deagle
PAX: Butter, FIFA, Wildcat, CashOnly
FNGs: None
COUNT: 5
Warm Up
• SSH x25 IC Carolina Dry Docks X15 IC
• Imperial Walkers x15 IC Shoulder Taps x15 IC
• Merkins x15 IC Plankjacks x10 IC
• Moroccan Club x15 IC Michael Phelps x10 IC
• Windmills x15 IC Cherry Pickers x 15 IC

The Thang:
• Main Field, 10 stations (5 each side), 60/20 seconds round, bear crawl or lunge walk to next station o Curls
o Squat
o Bench Press
o High knees
o Dips
o Rocky Balboa
o Upside Row
o LBCs
o Overhead Press
o Plank

• 5-4-3-2-1 Jacob’s Ladder
• Round 2 (40/20 seconds round)

• Mary:
o Reverse Crunches x10 IC
o The 100s
o BBS x 15 on Q
o Dying Cockroach x 15
o Rosalita x15 IC + 10 flutters

ANNOUNCEMENTS:
Thirsty Thursday is next week
Dad’s camp is coming up…

COT: