Backblasts

DATE: 2022-12-06
AO: Atlantis
Q: Infinity
PAX: Deflator, True North, Hammerhead
FNGs: None
COUNT: 4
Warm up: Air Squats, LBACs, Don Quixotes, Billy Mays Hayes, Michael Phelps, and Mosey

The Thang:
Split in two-man teams for Dora Relay. One PAX does the prescribed traveling exercise, the other team does as many rounds of the following resistance band (RB) exercises as possible until the other team returns, then they switch roles. Mosey
Round 1:
– Band Walks 15m, Rev. Band Walk back
– 100 RB Merkins
Mosey
Round 2:
– Bear Crawl 20m, Crawl Bear back
– 200 RB Squats cumulative both teams
Mosey
Round 3:
– Band Walks lateral 15m out and back
– 300 RB Shoulder Press cumulative both teams

We mixed in the following active rest exercises
– RB Bicep Curls
– Single Leg Glute Bridges

Mary: Hello Dolly, Penguin Crunches, Flutter Kicks, and American Hammers

CoT:
“One reason so few of us achieve what we truly want is that we never direct our focus; we never concentrate our power. Most people dabble their way through life, never deciding to master anything in particular.” – Tony Robbins

This prayer is done at Gonzaga High School after every workout in the weight room. A captain/older leader on the team will lead the prayer and recite the lines as the other teammates repeat each line after them.

It’s the beginning of a new day
God’s given us the day to do his will
We can waste it
Or use it for good
For what we do today
Will change the course of our lives forever
We want to be good
Not evil
Success
Success
Success
Not failure
Knowing this
May we never forget the price we pay
Amen

DATE: 2022-12-05
AO: Horizon-Ao
Q: sticks
PAX: Magoo, Undertow, Old Bay, SPINAL TAP, Poe, Purple Rain, Mr Haand, Disco FNGs: attache, kombucha, noodle
COUNT: 12
WARMUP: Apollo Ohnos, LBC, SSH, stretches
THE THANG:
Mosey around neighborhood, found some hills, ran up some hills, ran down some hills, ran up some hills again. Threw a bunch of air squats and merkins in between. Finished up at @Kodiak Hill with some air squats on the log and some burpees MARY: Freddy Mercuries, Box Cutters, Plank Saws
ANNOUNCEMENTS: Bowling Celebration on Wednesday
COT: “I’m a success today because I had a friend who believed in me and I didn’t have the heart to let him down.” – Abraham Lincoln

DATE: 2022-12-05
AO: Patriot
Q: Wedding Singer
PAX: Maguire, citrus, Ice Tea, Big Short, CableGuy, Lazlo, Flipper, Roadkill, Legacy, Yardbird, bogey, Booking, Lucius FNGs: Smokey, Passport
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, Downward Dog, World’s Greatest Stretch

THE THANG:
Two groups, one group ran up Yorktown Blvd hill, 10 merkins, run back, then switch 3 hill + merkin repeats while other group did;
– Shoulder taps
– squats
– mountain climbers

Mosey to 30th street hill
Repeat

No time for hill #3, so back to Yorktown High School
10 IC step ups + 10 Derkins x 3

MARY:
LBC, bridges, Freddy Mercury, donkey kick, fire hydrants, Nolan Ryan, Side plank leg lift, flutter kick, closing stretch

ANNOUNCEMENTS: Bowling

COT: holidays remind us that we are connected to something bigger. There’s grief and joy in that.

DATE: 2022-12-04
AO: Mor-Ruck-Ing
Q: Lucius
PAX: bogey, Hightower, Ice Tea, Patchouli, Shake ‘N’ Bake, Sunshine FNGs: None
COUNT: 6
The PAX went for a little 6.3-mile ruck with a couple of light sandbags. Way to share the load and prep for the GTE this March.

Well done.

DATE: 2022-12-03
AO: Olympus
Q: Jag
PAX: Hightower, Zeus, Roddick, Raven, Rollingstone, Doodles, Popeyes, Rambler, Shake ‘N’ Bake FNGs: None
COUNT: 10
WARMUP: 12 SSH; 12 Air Press; 12 IBAC; 12 IBAC (reverse); 12 SSH; 12 Imperial Walkers; 12 Hillbillies; 12 SSH; 12 WMH; 10 Cherry Pickers; Down Dog; Cobra Kai; World’s Greatest Stretch; 12 Merkins; 12 Squats

THE THANG: On the first day of F3-mas, F3 gave us: 1 Burpee.

On the second day of F3-mas, F3 gave us: 2 SSH and 1 Burpee.

On the third day, F3 gave us: 3 Burpees; 2 SSH and 1 Burpee.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 SSH and 1 Burpee.

On the fifth day, F3 gave us: 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the seventh day of F3-mas, F3 gave us: 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Merkins; 6 Copperhead Squats; 5 Alternating Shoulder Taps; 4 Calf Raises; 3 Burpees; 2 SSH and 1 Burpee.

MARY: 12 Flutterkicks; 12 Flutterkicks; 60 LBCs; 21 Freddie Mercuries; 12 Supermans; 60 LBCs; 12 Nolan Ryans; and 12 Nolan Ryans.

ANNOUNCEMENTS: Bowling!

COT: Thanksgiving should be a daily exercise, not an annual one. As we approach the holiday season, look for the opportunities to be thankful!