Backblasts

Date: 2023-10-06
AO: thefarm
Q: Matthew – Running Man
PAX: Infinity, Gekko (Keith Capp), Firehead, Daaa Auditor (F3 Seattle), Squatter, IKEA FNGs: 1 IKEA
COUNT: 7
WARMUP
Beet pickers
Don quixotes
Micheal Phelps
Itty bitty arm circles
Calf raises
Mosey around the soccer fields

THE THANG
Motivators
High knees to other side of field
SSH
Sprint to other side
Moneyballs (Jack Webb style)
– on one knee, shoulder presses (10 to 5) representing the ask – star jumps (5 to 10) representing the response
Walking lunge to other side
Jack merkins (Jack Webb style)
– plank jacks (5 to 10)
– merkins (10 to 5)
Mosey to other side
Flying squirrels 15
Sprint to other side
10-count Burpees 10
Mosey to other side
Squats 40
Crab walk to other side
Jumping squats 40
Karaoke to other side

MARY
Big boy situps
Flutter kicks
Penguin crunches
X factors

COT
Prodigal son story – who do you relate to? Read the story this week and be a better son/father/brother.

Date: 2023-10-05
AO: thehighlands
Q: citrus
PAX: Hard Knox, Katniss, Jag, Traveler, Animal, Iron Eagle, Animal, Iron Eagle FNGs: 2 Animal, Iron Eagle
COUNT: 7
80s music themed workout, made awkward by the fact that 2 PAX weren’t alive during the 80s. Hopefully they learned something from their elders.

WARMUP:
Into The Groove (Madonna) – SSH, WMH, IW, michael phelps

THE THANG:
Musical DORA: Split into two teams, with one team performing the exercise and the other the movement. Flapjack when team 2 got back from the movement. Continue for the duration of the song. PAX chose from a pile of cones for the exercise to perform, and from another pile for the movement.

Too Shy (Kajagoogoo) – Bonnie blairs and bear crawl
Things Can Only Get Better (Howard Jones) – Monkey humpers and walking lunges Take on Me (a-ha) – Merkins and jogging
Everybody Wants to Rule the World (Tears for Fears) – Burpees and walking lunges I Can’t Wait (Nu Shooz) – Lunges and jogging
Dance Hall Days (Wang Chung) – Squats and bear crawls
Don’t You Forget About Me (Simple Minds) – Shoulder taps and jogging

MARY:
Save a Prayer (Duran Duran) – flutter kicks, toy soldiers, and nolan ryan

ANNOUNCEMENTS: Oops. We had a lot of naming to do.

COT: Recognize when stress in one part of your life impacts the other. It’s normal – but own it.

Date: 2023-09-28
AO: edge_of_reason
Q: Quip
PAX: Forest, Chef
FNGs: None
COUNT: 3

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-10-05
AO: edge_of_reason
Q: Chef
PAX: Quip, FNG (Card Shark)
FNGs: 1 FNG (Card Shark)
COUNT: 2
WARMUP:
15cc ssh
10cc grass grabbers
15cc Plank jacks
10cc windmill forward
10cc windmill backward
10cc Michael Phelps
Finish with run around the field

THE THANG:
@THE COURT
Circuit:
10 cc merkins
15 cc squats
15 cc big boy sit-ups
30 seconds high knees
Repeat for 3 rounds, then rest for 1 minute.

Interlude: 5 reps up the stairs and back down

@THE ROCKS
Circuit 2:
14 cc dips
15 cc lunges or 10 cc inclined merkins
20 cc mountain climbers
10 high jumps or plyometric jumps on rocks
Repeat for 3 rounds, then rest for 1 minute.

MARY:
No time

ANNOUNCEMENTS:
Edge of Reason hard launch this Saturday @6:15, coffeeteria to follow Bros and beers @Chefs on 10/20

COT:
Forest job hunt
Quip and M work schedules
Card Shark health of family members

Date: 2023-10-05
AO: olympus
Q: Pop Fly
PAX: Crop Duster, Blue Steel, ToolTime, Doodles, Gadget, Glee, Peanuts, Monte Karlo FNGs: None
COUNT: 9
WARMUP: SSH, WMHs, Mike Phelps, Up and Down Dog. It did not go unobserved that the Site Q neglected to bring the Shovel Flag

THE THANG: Pax focused on the upper body to start
2 Rounds of Exercises – all with coupon (10 reps each):
a) Cross over merkins
b) OH Press
c) Bent over rows
d) bicep curls
e) lateral raises
f) chest press
g) tricep extensions
h) seated OH Press
i) block side to side transfers
j) Rifle Carry block 50 yards

Then, we took a break and ran the Olympus stairs for 3 minutes. Then we took another break and did 100 calf raises

Then we repeated the above exercises 2x more. On the rifle carry back, we stopped and did a few more calf raises – that got us to 200 calf raises. We also did 25 extra bicep curls

MARY: We held the plank for 45 seconds. maybe a minute. It felt like a long time.

ANNOUNCEMENTS: Dad’s Camp next weekend. The Grunt in 11/11

COT: Perhaps accommodation vice compromise is a better way to go through life. When we compromise, often times someone feels they lost. Accommodations are made out of respect, love, etc. No one loses when they accommodate someone else