Backblasts

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Tabata

DATE: 2022-10-10
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Chile
FNGs: None
COUNT: 3
Tabata stations: 8 rounds of 20 seconds on, 10 seconds off, one station at a time: 1. Coupon Shoulder Press
2. Glute Bridges/Raises
3. Squats
4. Coupon Curls

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IronPAX Medley

DATE: 2022-10-10
AO: Patriot
Q: Maj. Payne
PAX: Lazlo, bogey, Bone, Flipper, Lucius, 2 percent, Fish Fry, Big Short, CableGuy, Wedding Singer, Legacy, Wallace FNGs: None
COUNT: 13
Columbus Day/Indigenous Persons Day is a bit of a controversial holiday, so why not celebrate with a bit of a controversial beatdown? 13 PAX braved the gloom for a trip down recent memory lane of the IronPAX challenge. Yes, IronPAX is controversial. Why shouldn’t the PAX just do it all together? Why does it have to be a competition? Why aren’t some of the PAX not going all the way down on their coupon squats? To YHC, it is actually a great event worthy of reminiscence. It is an opportunity to push oneself as hard as possible. It’s a chance to become better than the day prior. And it’s another great day in the gloom with fellow PAX.

WARMUP: 10 x SSH, 10 x IW, 10 x LBACs front and rear, 10 x Merkins, 10 x BWS

THE THANG:
Week 0: THE FAT COE SANDWICH
Coe – 1 round:
20 thrusters
20 merkins
Brenton – 1 round:
100 foot bearcrawl out
100 foot burpee broad jump back
Perform 3 burpees and then 5 broad jumps

Week 1: Care Bear Squared

*Start at cone 1 and bear crawl to cone 2 and perform 25 air squats. *After squats, bearcrawl to the left to come 3 and perform 25 Merkins *After Merkins, reverse bearcrawl to cone 4 and perform 25 Big Boys *After Big Boys, bearcrawl to right to cone 1 and perform 25 Burpees

Week 2: Belle Ringer
5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

Week 3: 571 Mrs. Burns

20 Coupon Presses
20 Burpees
20 Curls
20 V-Ups
20 Goblet Squats
13 Man-Makers
400M Run

MARY: 25 x Flutter Kicks

ANNOUNCEMENTS: Cornhole tourney Oct 30. Check Slack for sign ups.

COT: This past weekend, YHC had the opportunity to serve as a cadre member for GTE 32 in Virginia Beach. It was an opportunity for PAX to push beyond their known limits, ultimately placing themselves into a position where they discovered that they could accomplish far more than they ever thought they could. There is an energy amongst the PAX, and it is an incredible thing to experience first hand. YHC believes the Holy Spirit is involved, but whatever your faith journey, it is truly incredible to witness. It reminded YHC of a quote: “Only to the extent that we expose ourselves over and over to annihilation can that which is indestructible be found in us.” — Pema Chodron, When Things Fall Apart: Heart Advice for Difficult Times (Shambhala Classics)

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The Escalator Went Very High

DATE: 2022-10-11
AO: Freestate
Q: Horshack
PAX: Deagle, Cannoli, Butter, ShowMe, Wildcat
FNGs: Brony
COUNT: 7
Warm Up
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 10 IC
• Mountain Climbers x 10 IC
• Plank jacks x 10 IC
• 2 laps with Karaoke on the sides
• Cherry Pickers x 15 IC
• Windmills x 15 IC

The Thang: The Escalator Returns
• Pax repeat a series of exercises, escalating up, per the following. • Burpees are OYO; other exercises are OMC:
a. 5 x Burpee, then a lap
b. Add 10 x Alternating Lunges OMC, then a lap
c. Add 15 x Coupon Curl OMC, then a lap
d. Add 20 x Squat OMC, then a lap
e. Add 25 x Dips OMC, then a lap
f. Add 30 x Upright Rows OMC, then a lap
g. Add 35 x Jump Overs OYO, then a lap

Mary
• Outlaws x 10 each direction IC
• Leg Lift Rosalitas x 20 IC
• Dying Cockroach x 15 IC
• Freddie Mercuries x 15 IC
• American Hammers x 10 IC
• Reverse Crunches x 15 IC
• Travolta Plank-o-rama

Announcements:
• Thirsty F3rd Thursday Oct 20, 6:30p at Irish Inn
• The Grunt – Sat Nov 12 – details TBD

COT:
• My dad, Dave “Pappy” Ritter would have been 90 years old this week. He passed away in 2014. I spent many years of my adulthood thinking of how I would distinguish myself from my father, what I would do differently, etc. After a while, it dawned on me that I was resisting – and not embracing – his wonderful values, attributes, and overall character. His favorite phrase – which is engraved on his gravestone – was “Love is the answer, what’s the question?” Thankfully I woke up before it was too late and spent a lot of great times with my dad and allowed his example, guidance, and love enter my heart.