Backblasts

Date: 2023-09-30
AO: sparta
Q: Nano
PAX: Doodles, Ashe, Monk, Monte Karlo, K-Pop, Peanuts, Roadhouse, 5Grand FNGs: None
COUNT: 9
WARMUP:
-SSH, Shuffle left to 20, and back
– Wiley Mayes Hayes, Frankenstein to 20 , backwards jog back – Arm Circles, Mario hop to 20 and run backwards
– butt kickers to 20 and back
THE THANG: 5 rounds, when first is done all run to 50 yard line, jog back. – [ ] 10 star squat jumps
– [ ] 10 push-up/sit-up
– [ ] 10 Superman
– [ ] Sprint to 10 yrd and back

Starting over for 5 more rounds
– [ ] 10 Reversees
– [ ] 20 Bonnie Blair single count
– [ ] 10 jump twists, back to forward is 1
– [ ] 10 yd bear crawl, jog back
First to finish yells and all run to 50.

MARY: yes!
ANNOUNCEMENTS: Dad’s camp and The Grunt!
COT: “The tragedy of life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach. It isn’t a calamity to die with dreams unfulfilled, but it is a calamity not to dream… It is not a disgrace not to reach the stars, but it is a disgrace to have no stars to reach for. Not failure, but low aim is sin.” – Benjamin Mays

Date: 2023-09-30
AO: olympus
Q: Peanuts
PAX: El Niño, Derecho, Ashe, Rollingstone, Doodles, Walk-on
FNGs: None
COUNT: 7
WARMUP: SSH; WMH; CP; MP; OH arm press; seal claps; DD, WGS; CK; CHILDS POSE. Mosey a lap with some FK; knee grabs
THE THANG: Pax divided into 2 teams. We attempted with mixed success (Q was inept) to do a relay around the track – team A v B. Did about 3 laps followed by a robust round of ultimate frisbee. Finished with a Ricky Bobby around the track MARY: Pickle Pointers and something Doodles made us do
ANNOUNCEMENTS: lots – grunt; daddy’s camp; rambler’s ramble; discussed road cleanup in Oct possibly
COT: glad we got to dial it down and have fun this morning. Ashe was being added to some lady’s TikTok / Snapchat / instagram – stay tuned for him trending. I think he is quite popular

Date: 2023-09-29
AO: thepatriot
Q: Ice Tea
PAX: Lazlo, Overthrow, Boardwalk, Defiance, 3 mile, Spud, Major Payne, bogey, 2 percent, citrus, CableGuy, sticks, My Space, Big Short, Strange Brew, Fredo FNGs: None
COUNT: 17
WARMUP:
SSH, Itty Bitties, Wind Mills, WMHs, Downward Dogs, Cobra Kai’s

THE THANG:
Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

Round 1
Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2
Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups) Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

Round 3
Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees) Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) END OF WORKOUT

MARY:
😂

ANNOUNCEMENTS:
Kids Camp, 5K, GTE in NC

COT:
Good job finishing IPCW4 and the entire IPC month of Sept. See? You can do hard stuff. Now rest up and get ready for the next challenge.

Date: 2023-09-22
AO: thepatriot
Q: My Space
PAX: 2 percent, 3 mile, Big Short, bogey, Booking, CableGuy, citrus, Defiance, Ice Tea, Lazlo, Legacy, Major Payne, My Space, Shake ‘N’ Bake, Strange Brew, Feel free to tag folks. A week has gone by (oops). FNGs: None
COUNT: 20
WARMUP: quick warmup of the regular
THE THANG: Week 3 goes like this. Start each round with 10-15-20-25-30 reps of the following exercises then 400 M run Round 1- merkins and thrusters
Round 2 – thrusters and v ups
Round 3 – v ups and jungle boys
Round 4 – jungle boys and blockies
Round 5 – blockies and merkins
MARY: HA!
ANNOUNCEMENTS: Dad Camp, The Grunt, 5ks
COT: flip the narrative to gratitude in challenging situations. Instead of saying “I have to do this workout, or I just need to get thru this hard week at work” think/say, “I get to do this workout with my pax and the opportunity to push myself.” Studies show that a gratitude my set in challenging situations makes you more efficient, level headed and more supportive of your peers. So be thankful for these challenging workouts and pick up the 6!!!

Date: 2023-09-29
AO: theaerie
Q: Stewie
PAX: Jetstream, Chasqui, Lonestar
FNGs: None
COUNT: 4
WARMUP:

SSH
IW
MICHAEL PHELPS
MOUNTAIN CLIMBERS

THE THANG:

Here is the full workout. This workout really needed every bit if 45min to complete, however with the warmup and water breaks we got through 2 Rounds and called it to respect the scheduled stop time.

WE AREN’T PROFESSIONALS

– Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin. Round 1

– Murder Bunny 10yds to 1st cone and perform 10 thrusters
– Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters – Bear crawl back to start and perform 5 perfect merkins
– Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line) – END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2
Same as Round 1 but sub WW3 Situps for Thrusters

Round 3
Same as Round 1 but sub Blockees for Thrusters

– END OF WORKOUT

MARY: no e
ANNOUNCEMENTS:
1. OCT7 Battlefield ruck. See Mondaynight ruckers channel
2.Grunt
3. Thanksgiving food ruck

COT:

Q forgot the verse in the car but paraphrased scripture in the COT…

John 15:2 says, “He cuts off every branch in me that bears no fruit, and every branch that does bear fruit he prunes so that it will be even more fruitful”.

In this parable, Jesus describes himself as the “true vine” and his followers as branches of himself, and God the Father cuts off branches that don’t bear fruit and prunes branches that do bear fruit.

In our day to day life we also need to trim our own branches and remove those vices that bring us further from God, from being a better husband, a better father, and better employer or employee. Prayers
Parking Lot Coffeteria