Backblasts

Date: 2023-10-12
AO: freestate
Q: Deagle
PAX: Horshack, Winston, Butter, FIFA, Mumford, Mark Michael, CashOnly, Greenspan, Dungeon Master, Pluto FNGs: None
COUNT: 11
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Carolina Dry Docks X10 IC
• Monkey Humpers X15 IC
• 2 laps around the black top
• El Capitan x 10 each direction
• Shoulder Taps x 15 on Q
• PlankJacks x 10 IC
• 10 Merkins on my Q
• Michael Phelps x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 10 IC

THE THANG:
Pax works in pairs, one pair sets pace, while others do exercise. • Round #1: pacers – 3 corners, moving two coupons (other holds plank)
• Round #2, pacers – 3 corners, 12 Bear Crawl, 23 Lounge Walk, 34 Bear Crawl (other holds plank) Exercises:
• Curls
• Overhead Press
• Coupon Squats
• LBCs
• Coupon Merkins
• Jump Overs

After each cycle, coupon-a-cide on the black top

MARY:
• Reverse Crunches x 20 IC
• The Pinguin x 15 IC
• Outlaws x 20
• X-Factor x15 IC
• Little mermaid x15 IC
• Scissors x 15 IC + 10 flutters

ANNOUNCEMENTS:
Dad’s camp

COT:
Deagle shared his wife’s family horrifying experience with the recent Hamas attack on their towns (few members of her extended family were kidnapped to Gaza).

Date: 2023-10-12
AO: olympus
Q: Peanuts
PAX: Blue Steel, Crop Duster, Doodles, Rollingstone, Rambler, Glee, Flapjack FNGs: None
COUNT: 8
WARMUP: SSH, IW, WMH, CP, DB, MP, DD, WGS, CK
THE THANG: PAX partnered up and rotated through following stations: mosey to bruin do 10x MHs mosey back (this is the timer for everyone else; farmer’s carry up and down ramp with 10x thrusters; 10x wall touch crunch and 10x Mike Tyson’s; run up and down stairs with 10x air squats; bear crawl up hill and crawl beat down with 10x merkins. Do as many iterations as you can until runners get back. One teams had rotated through all stations we switched it up. Included 10 OHP/ 10 curls; 10 BSS/10 calf raises. MARY: WW2s and something I can’t remember
ANNOUNCEMENTS: rambler’s show: daddy camp and walkathon. The grunt COT: make good choices

Date: 2023-10-12
AO: edge_of_reason
Q: Chef
PAX: Quip, Card Shark
FNGs: None
COUNT: 2
WARMUP:
20cc ssh
20cc grass grabbers
20cc hairy Rockettes
Static Stretches:
– Across arm stretches

THE THANG:
1) Four Corners – lunge across end zone, 10 burpees, sprint down field, 10 squats, lunge across end zone, 10 burpees, sprint down field, 10 squats

2) Quarter Pounder – 25 merkins, 50 squats, 75 mountain climbers, 100 SSH. Sprint to 25, 50, 25, and opposite goal line. Karaoke back each time

3) Plank Hurdles – 1st man from each group sprints to the 10 and planks, 2nd sprints, hurdles him, planks on the 20, 3rd man hurdles each, planks on the 30, etc. At the end of the group, 1st man sprints, hurdles everyone, etc. Everyone should finish in a plank in the opposite end zone. Repeat back down field.

MARY:
25cc LBCs
10cc Flutter kicks

ANNOUNCEMENTS:
Bros and beers @Chefs on 10/20

COT:
Forest job hunt
Quip and M travel to family in
Card Shark health of family members
Chef parenting sans M next week

Date: 2023-10-12
AO: apollo
Q: Monk
PAX: Bluegrass, Juneau, Boberry
FNGs: None
COUNT: 4
Thank you @boberry for hitting us on Slack and showing up at #apollo. It was great to meet you.
WARMUP: windmills, imperial walkers, hillbillies, arm circles, Michael Phelps, SSH, cotton pickers, down dog/greatest stretch/cobra, Fellowship lap

THE THANG:
Grip, Rip, and Roll (GRRs) to 15 yard line & back
Sitting up on your six, set a cinder block by your side. Grip the cinder block. Pick it up and place it on the other side of your body. Now place your hands on top of the cinder block, roll into a plank on top of the block, then roll to the ground.

Partner-up, one partner runs to 50 yard & back; 50 reps
Blocko Motor City Shuffle (BMCS) – With Cinder Block In Hand, Lunge with OH Press x2, First Part of Blockee, Merkins on block x5, Plank Jacks on block x5, second Part of Blockee (thruster), squat. = 1 Rep! For the record, this exercise ends with a block thruster throw, Frog Hop to Block. It was dark, so the idea of throwing cinderblocks around seemed completely stupid and worse than pointless.

MARY: Pretzels (by Boberry); LBC’s

ANNOUNCEMENTS: Dad’s Camp; Grunt; maybe something else I forgot

COT: Life is full of good and bad experiences, experiences that seem bad but good comes after them, and experiences that seem good but turn out badly. And these experiences can come in close proximity to each other, especially if you’re in high school. For example, my daughters’ volleyball team did not play to potential yesterday evening and were lucky to come out with a win. But over the long run they are raising the bar on their school’s athletic program, which historically punches below its weight … b/c to its credit the school emphasizes academics. Student-athletes are sometimes the best students b/c they have no time for activities of no value. Another quick story: One of my daughters is preparing for SAT at the “last minute.” She went through a fit of frustration over it, but maybe lack of time is a benefit. Now she must focus and get it done. And a few nights ago, she freaked out w/ tears over an assignment but after 20 of this was having fun doing it. And on and on and on. So try to keep perspective on the uncomfortable bits.

Date: 2023-10-10
AO: atlantis
Q: True North
PAX: Deflator, Infinity, True North
FNGs: None
COUNT: 3
WARMUP: 25x SSH, 10x world’s greatest stretch, 10x slow copperhead squats THE THANG: mosey to the dock
-under the bridge, 20x Mike Tyson merkins, ~30 sec wall sit
-at benches, step up, squat x1, step down, merkin x1 (repeat, increasing merkins to x10)
-grab rip rap coupons, rifle carry to the dock, 20x big boy situps, bear crawl down the dock to 10x pistol squats per leg, crawl bear back to 20x big boy situps, return coupons -at benches, repeat except countup squats
-under bridge, repeat mike tysons and wall sits
-25x calf raise in neutral, pointing out, and pointing in position
MARY: ring of fire merkins (x11 each, 99 total), repeat with squats, then 20x flutter kicks with a brief hold at 6″
ANNOUNCEMENTS: distributed Ao lead while hammerhead is out for a spell; ruck upcoming 11/11
COT: “Bad men need nothing more to compass their ends, than that good men should look on and do nothing.” Every uncomfortable decision/situation/etc. you push through today and every day prepares you to be (and makes you) a good man that does something.