Backblasts

DATE: 2022-10-07
AO: Patriot
Q: CableGuy
PAX: Lazlo, bogey, Yardbird, Undertow, Anchor Man, Flipper, Jenner, Elvis, Gherkin, 2 percent, Big Short, sticks, Hard Knox FNGs: Attache, Tiny Dancer
COUNT: 16
WARMUP: SSH, Arm circles, Windmill, 1 BDE Burpee, Cherry Pickers, WM Hayes, 1 Kraken Burpee, Down Dog, Cobra Kai THE THANG:
<<< Every 5 Minutes: 5 Kraken Burpees >>>
1 10 BDE Burpees
Murder Bunny 10 yards
10 BDE Burpees
Reverse MB Back
2 20 Thrusters
Murder Bunny 20 yards
20 Thrusters
Reverse MB Back
3 30 Bonnie Blairs (hard way)
Murder Bunny 30 yards
30 Bonnie Blairs (hard way)
Reverse MB Back
4 40 Jungle Boi Squats
Murder Bunny 20 yards
40 Jungle Boi Squats
Reverse MB Back
5 50 Merkins
Murder Bunny 10 yards
50 Merkins
Reverse MB Back

MARY: Fellowship lap, Freddie Mecury, LBC, Toy Soldier
ANNOUNCEMENTS: Grow ruck tomorrow in Norfolk, The Grunt in November, Cornhole, Christmas, Boneathon
COT: Nice perseverance and continuing to grind out these IPC workouts – and yes they are over.

DATE: 2022-10-07
AO: Sparta
Q: Zeus
PAX: Peanuts, Hightower, Pop Fly
FNGs: F3 DR PAX Crack
COUNT: 5
WARMUP: Warm up exercises at stations while fellowship jog around school. Sets of bear crawls followed by lung walks mixed in. 40 yard suicide run. One set of stadium stairs in the dark.
THE THANG: Two lunges burpee drop to two Merkins and burpee recover to feet and repeat. Completed over half of track until time ran out. MARY: Ring of fire LBC’s. 10 LBC’s each man for a total of 50. ANNOUNCEMENTS: The Grunt, Turkey Trot, Corn haul.
COT: There’s been a number of deaths of men in their early 50’s lately. Recently a well known Gospel musician friend of mine was found dead in his home Brooklynn home he was 50 years of age. A week later a well known Comedian 54 years old died in his home. Both died of heart disease. Continue to exercise your heart. Make sure you see your Doctor. Follow up on test and get an understanding on what you need to do concerning your health. Exercise your mind with positive thoughts. Check on one another and be kind to one another. We never know what someone is going through and if it may be the last time you talk or see that person. Amen

DATE: 2022-10-07
AO: Mor-Ruck-Ing
Q: citrus
PAX: citrus
FNGs: None
COUNT: 1
WARMUP: Nope
THE THANG: 4 miles, 1 hour
MARY: Nope
ANNOUNCEMENTS: Nope
COT: Nope

DATE: 2022-10-05
AO: Compound
Q: Obadiah
PAX: Popeyes, Yardbird, Peanuts, NAFTA, Hightower
FNGs: Simba, Crack from F3 Wheaton
COUNT: 8
WARMUP: SSH. Good mornings, arm circles, WMH, cherry pickers, merkins

THE THANG: warm up lap followed by a rude catch me if you can.

Burpees are the entry starting with 10 and descending to 1.

Variations on these themes.

Partner A lunge walk, partner B 10 burpees then bear crawl to chase down…run to end of soccer field and switch. Chases involved broad jumps, crab walks, lunges, backward runs, etc.

Made our way down to 1 burpee head start sprint.

MARY: OH arm claps, merkins, calf raises
ANNOUNCEMENTS: Grunt coming up.
COT: Tom Kippur reminder to forgive. Grace and forgiveness are the most powerful force

DATE: 2022-10-06
AO: Highlands
Q: XL
PAX: Jag, willis, Hard Knox
FNGs: Gruber
COUNT: 5
WARMUP: SSH, Overhead Press, Arm Circles, Michael Phelps, Imperial Walkers, Willie Mays Hayes, Cherry Pickers, Downward Dog, Cobra Kai, Fellowship Lap
THE THANG: Ladder by 5’s of Select Exercises – Same exercise executed at each corner of the soccer field to complete 1 Round. 5 Burpees, 10 Flutter Kicks (IC), 15 SSH, 20 Squats, 15 x Ab routine (15 Big Boys, Flutter Kicks, Plank Jacks, WWIs), 10 x Merkins, 5 Forward Lunge into run x2, 5 Rear Lunge into run x2 to finish out. MARY: Outta Time
ANNOUNCEMENTS: None
COT: Keep your heart with all vigilance, for from it flow the springs of life. Prov 4:23. Its good to curate what you see, hear, and read – what you choose to consume. What media you consume affects your heart and will slowly impact how you live your life.