Backblasts

DATE: 2023-01-19
AO: Freestate
Q: FIFA
PAX: Dungeon Master (Amon), Butter, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP: round robin
Butter: 25 SSH
Dungeon Master: 15 hairy rockettes
Show Me: 15 windmills
Winston: 15 mountain climbers
FIFA: 10 Willie mays hays
Butter: 10 baby/10 big arm circles forward/backward
Dungeon Master: 15 plank jacks
Show Me: 15 Carolina DCs

THE THANG: 1/2 Murph (replacing pulls ups with burpees)

4 1/4 Mi laps around the field

5 sets of:

30 squats
20 merkins
10 burpees

MARY:
10 small flutters/10 big flutters
15 scissors
15 Freddie mercury’s
10 outlaws left/10 outlaws right
20 reverse crunches

ANNOUNCEMENTS: fifa out on Saturday bc he’s flying to MI solo to help his in-laws move to another nursing home. Mentioned as a half jest, half complaint. But Winston said “you’re a good son-in-law” and that stuck with me so I’ll use it for the COT.

COT: Family can be a pain in the ass. But it is also arguably the most important thing we have. Celebrate family!

DATE: 2023-01-19
AO: Highlands
Q: Toolbox
PAX: Jag, Trolley, Hard Knox, Katniss, Jenner
FNGs: None
COUNT: 6
WARMUP: ssh, merkins, my. climbers, iw, cherry pickers, wmh, air squats
THE THANG: timer 30 tricep ext with 25#, stations of kb swings, waiter curls, weighted merkins, shoulder work, other stuff. variations of all ex’s. Amrap each station fb mosey rinse and repeat. MARY: weighted sit ups and black widow heel slides
ANNOUNCEMENTS: blood drive at Calvary UMC, Grow ruck
COT: keep it simple and roll with it.

DATE: 2023-01-18
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, Gherkin, Mr Haand, Purple Rain, SPINAL TAP, Disco, vplaxico FNGs: Atache is still not on slack
COUNT: 9
WARMUP: Cherrypicker, WMH, prisoner lunges, down dog ankle taps
THE THANG: 20 reps of something, run across field using bear crawl to the 20s, first back (i.e., @gherkin) begins set of 10 blockies. MARY: round the world can-openers, side crunch a la @disco, body saw ANNOUNCEMENTS: @disco hosting firepit tonight 7-9
COT: ride the cyclone

DATE: 2023-01-18
AO: Compound
Q: Pop Fly
PAX: Popeyes, 2 percent, Poe, Booking, Zeus, Peanuts, Doodles, citrus, Boiler, Snake (Will Harris) FNGs: Waze
COUNT: 12
WARMUP: Run a lap, a couple of cool stretches – to include the world’s greatest stretch and the world’s goodest stretch. 10 OYO burpees interspersed into the warm up

THE THANG:
Round 1: The Buy-In
– 5 Rounds. 3 sets of 10.

DATE: 2023-01-18
AO: Farm
Q: Matthew – Running Man
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP
SSH
Beet pickers
Arm circles
Don quixote
Mosey around soccer fields

THE THANG
Suicides:
10 yards bear crawls, crawl bear
20 yards lunge walks, 20 yards walk lunge
30 yards high knees skips and back
40 yard dash and back

Death Star:
Set 10 cones out in shape of star. Bear crawl to each cone and perform 30 LBCs and 10 merkins at each.

10 Body Bag Builders:
This is a 10-count exercise.
1-hands on ground
2-feet out
3-down part of Merkin
4-up part of Merkin
5-6-plank jack
7-8-mountain climber
9-feet to hands
10-stand up

MARY
penguin crunches

COT
MLK: “Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”