Backblasts

DATE: 2023-04-04
AO: Freestate
Q: Horshack
PAX: Cannoli, Winston, CashOnly, FIFA
FNGs: Brony, Birdman
COUNT: 7
WARMUP:
• SSH x 16 IC
• Shoulder Taps x 16 IC
• Mountain Climbers x 16 IC
• Monkey Humpers x 16 IC
• Crab Humpers x 16 IC
• High Knees x 16 IC
• LONG COUNT Willie Mays Hayes x 8 IC
• Michael Phelps x 16 IC
• Cherry Pickers x 16 IC

THE THANG: Dean Smith – the Four Corners (1st Round: 40 second AMRAP; 2nd Round 20 Seconds AMRAP; both rounds 20 seconds to travel to next corner) Chest – bear crawl coupon drag to each corner
• Chest Press
• Pull Unders (plank position, pull coupon under body, alternate sides) • Pull Overs (on 6, arms straight lifting coupon from ground overhead) • Power Twists (lay on back, lift coupon from one side to the other) Legs – murder bunny to each corner
• Squat
• Alternating Lung
• Jump Over
• Thruster
Arms – Yoke Walk to each Corner
• Curls
• Tricep Extension
• Overhead Press
• Cross Grip Lift

MARY:
• American Hammer x 16 IC with Coupon
• Leg Lift Rosalitas x 16 IC w/ Coupon Overhead
• Windshield Wipers x 16 IC with Tall Coupon
• Big Boi Sit Ups x 16 IC – feet in Coupon if desired

ANNOUNCEMENTS: None – stay tuned to Q / vacation schedules

COT: The End of MLK’s Final Speech Before Assassination on April 4, 1968 (speech delivered in Memphis TN 4/3/68)

I left Atlanta this morning, and as we got started on the plane, there were six of us, the pilot said over the public address system, “We are sorry for the delay, but we have Dr. Martin Luther King on the plane. And to be sure that all of the bags were checked, and to be sure that nothing would be wrong with the plane, we had to check out everything carefully. And we’ve had the plane protected and guarded all night.”

And then I got into Memphis this morning. And some began to say that threats, or talk about the threats that were out. What would happen to me from some of our sick white brothers?

Well, I don’t know what will happen now. We’ve got some difficult days ahead. But it doesn’t matter with me now. Because I’ve been to the mountaintop. And I don’t mind. Like anybody, I would like to live a long life. Longevity has its place. But I’m not concerned about that now. I just want to do God’s will. And He’s allowed me to go up to the mountain. And I’ve looked over. And I’ve seen the promised land. I may not get there with you. But I want you to know tonight, that we, as a people will get to the promised land. And I’m happy tonight. I’m not worried about anything. I’m not fearing any man. Mine eyes have seen the glory of the coming of the Lord.

DATE: 2023-04-03
AO: Mondaynightruckers
Q: Mincemeat
PAX: Rocketman, Tron
FNGs: None
COUNT: 3

THE THANG: 3.93 miles in 1hour 9min, for an average of 3.4mph. With Rocketman and Tron, we were going pretty quick! We also brought a 40# sandbag.

COT: Many of us hear Paul’s famous greeting every week, “Grace to you and peace from God our Father and the Lord Jesus Christ.” Romans 1:7; but that familiarity can lead us to forget just how significant it is that we can greet one another with grace from our God and His peace which only those resting in Christ can experience.

DATE: 2023-04-03
AO: Horizon-Ao
Q: Gherkin
PAX: Magoo, Disco, Poe, Mr Haand, Trifecta
FNGs: None
COUNT: 6
WARMUP:
Side straddle hop, Imperial Walkers, Michael Phelps, Cherry Pickers

THE THANG:
3 sets of 9 exercises
AMRAP for 45 sec, 15 sec rest
1 minute rest between sets

Hand Release Merkins
World War 1 Situps (with block)
Squats w/ block
Blockies
Mountain Climbers
Lunge w/ block (alt legs)
Coupon Curls (for the girls)
Burpee Block Jump Overs
Sprints to endline and back
1 min Rest – move 1 block to left

2nd set
Merkins
LBCs
Squat leaps
Bear crawl slalom
Toy Soldiers
Curtsy Lunge w/ block
Chest Press
Plank
sprints to endline and back
1 min Rest – move 1 block to left

3rd verse, same as the 1st

MARY:
Leg lifts holding block
Box Cutters holding block
Flutter kicks holding block

ANNOUNCEMENTS: none – I forgot to ask (see COT)

COT:
Communication is important, and mine sucks. Whether communicating doing a workout at F3, with coworkers, friends, or family, it’s critical. I don’t practice it enough. People can’t read my mind, I need to “use my words” (as I used to tell my kids when they were small). Something to practice this spring break.

DATE: 2023-04-03
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
Warm up: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, WMHs, Grady Corns, and Mountain Climbers.

The Thang: Coupon HIIT
4 Rounds of the following:
30m Murder Bunnies
20 Coupon Chest Presses, IC
20 Coupon Curls, IC
20 Goblet Squats
20 Coupon Shoulder Presses

Mary: Coupon Sit-Ups, Side Crunches, Feet Over Coupons, and Coupon Flutter Kicks.

Announcements: Our semi-annual road cleanup is approaching. We are looking at a Saturday in late April or early May. Let me know if you have any conflicts around that time.

CoT: YHC discussed two messages Russell M. Nelson shared yesterday as a kick-off to the Easter Celebration this week. First, he discussed the importance of charity in out interactions and the need to avoid contentious discourse, both publicly and in our families (see https://youtu.be/vQghSMOOYz4). Second, he released a video discussing a personal experience he had with forgiveness, emphasizing its power to heal (see https://youtu.be/cb6UGnSEDi4). These teachings: avoiding contention and forgiving others are the true expression of Christianity. May we incorporate these more into our lives as part of our recognition of the Easter Holiday this year.

DATE: 2023-04-01
AO: Mor-Ruck-Ing
Q: citrus
PAX: Pop Fly
FNGs: None
COUNT: 2
WARMUP: Firing up the head lamps
THE THANG: 1.5 loops around Burke Lake Park. In the darkness. In the rain. MARY: Popfly prayed to all that was holy and unholy that he found his car keys. ANNOUNCEMENTS:
COT: