Backblasts

DATE: 2022-11-16
AO: Aerie
Q: Rocketman
PAX: Passport
FNGs: None
COUNT: 2
WARMUP: SSH, Cherry Pickers, Windmills, Michael Phelps
THE THANG: Cooperative Chad1000X (500 reps each).
MARY: Stretching.
ANNOUNCEMENTS: Passport Q on Friday!
COT: Read a little about Chad Wilkinson’s life and discussed how we can support those around us.

DATE: 2022-11-16
AO: Compound
Q: Popeyes
PAX: Hightower, Zeus, Peanuts, Roddick, Doodles, Snake (Will Harris) FNGs: None
COUNT: 7
WARMUP: SSH, Run to square patch – butt kickers, high knees, arm circles, and karaoke’s on the way. 4 Burpees, 8 merkins, 19 burpees, 39 squats. Down Dog stretching, world’s greatest stretch. THE THANG:
Run the stairs
– 4 burpees
– 8 merkins
– 19 SSH
– 39 air squats

Run the stairs again
– 4 burpees
– 8 merkins
– 19 Bonnie Blairs
– 39 air squats

Run the stairs again
– 4 burpees
– 8 merkins
– 19 SSH
– 39 air squats

MARY: Flutter kicks, Hip thrusters, American hammers, LBC’s

ANNOUNCEMENTS: Turkey Trot on T Day, F2 event tonight at Audacious brewery
COT: Your breath is the thing that is with you from cradle to grave. It reflects and regulates your mood (nervous, tired, etc). We all have a limited number of breaths. Use them wisely. In honor of Romeo Suson born April 18, 1939

DATE: 2022-11-15
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, Butter, Wildcat, Horshack
FNGs: Grony
COUNT: 6
WARMUP:
SSH x 25 IC
Frankenstein x 15 OYO out and back
Shoulder taps 15x
Michael Phelps 10x
Windmills x 10 IC
Cherry Pickers x 10 IC
Two laps: Karaoke on the sides

THE THANG:
3 rounds of Deck of cards with two lap mosey after each round Carolina dry docks
Little baby crunches
Plank jack
Incline merkin
Butt kick
Mountain climber
Hand clap merkin
Squat
Side straddle hop
Karaoke
Wide-arm merkin
Oblique crunch
Backward lunge
Calf raise
Squat
Monkey humper
Spring 300M
Bonnie blairs

MARY:
Protractor
Rosita 15x
Side crunches 15x
Freddy Mercurys x 15 IC
Something else
Plank 90 seconds

ANNOUNCEMENTS:
11/17 thirsty Thursday at Irish Inn

COT:

DATE: 2022-11-15
AO: Delphi
Q: I-Beam
PAX: Doodles, Juneau, Nano, Glee, Peanuts, Rambler, Hoolihan, Dunder FNGs: None
COUNT: 9
WARMUP: Mosey, SSHs, Cherry Pickers, Arm Circles, Michael Phelps, Willie Mays Hayes THE THANG:
PAX lined up on the goal line with coupons
Round 1 (all 25 reps)
Merkins, jump squats, bonnie blairs (easy way), big boy sit-ups Run to opposite goal line and back
10 yard murder bunnies

Round 2 (all 25 reps)
Crossover merkins, kettlebell swings, goblet squats, flutter kicks Run to opposite goal line and back
10 yard murder bunnies

Round 3 (all 25 reps)
Incline merkins, curls, lunges, heels to heaven
Run to opposite goal line and back
10 yard murder bunnies

Round 4 (all 25 reps)
Overhead press, tricep extensions, calf raises, roll-up/V-ups Run to opposite goal line and back
10 yard murder bunnies

Round 5
Burpees X15, Reverse lunge with block X10 each leg, Man Makers X10, mountain climbers Run to opposite goal line and back

MARY: Glees, big boy situps, oblique crunches
ANNOUNCEMENTS: Turkey Trot 11/24, 2nd F happy hour at Audacious Brewing 11/16 COT: Appreciation for those that serve and have served

DATE: 2022-11-15
AO: Horizon-Ao
Q: Brown Bag
PAX: Gherkin, 2 percent, 3 mile, Kodiak, Mr Haand, Magoo, Old Bay, SPINAL TAP FNGs: Kombucha; Attache
COUNT: 11
WARMUP: SSH, IW, DQ, CP, WMH, LBAC, 20 Merkins
THE THANG: Run to Hill behind ball field, perform 10 Merkins and run up hill and back, then 9 Merkins and run up hill for 1 Merkin and all the way down the ladder for total of 11 climbs and 110 Merkins; run to coupons and do six sets of a variety of 10 Merkins, 10 Alpos, 10 curls and go to midfield and back (high knees, skips, karaoke, shuffle, Yves poll and sprint)
MARY: American Hammer, Nolan Ryan (courtesy of 2%), Flutter Kick, Superman, 10 Merkins ANNOUNCEMENTS: Regional 2F coming up
COT: One minute of mindful breathing; completed my challenge to perform 50k Merkins this year; grateful to this group for helping me push through; good news is probably won’t make you do any more Merkins this year but bad news is I’ve got a 10k pull-up challenge planned for next year!