Backblasts

DATE: 2022-09-29
AO: Freestate
Q: Wildcat
PAX: Deagle, CashOnly, Cannoli, Butter, Dungeon Master (Amon), Horshack FNGs: None
COUNT: 7
Warmup:
Side-Straddle-Hop: x 25 IC
Swingbillies: x 15 IC
Arm circles/Chinooks: x 10/5/5/10 IC
Cherry Pickers: x 15 IC
Mountain Climbers: x 15 IC
Plank Jacks: x 15 IC
Hairy Rockettes: x 15 IC
Windmills: x 15 IC

The Thang:
1X, 2X, 3X, 4X, 5X, 4X, 3X, 2X, 1X (with variant mosey intervals) Burpees
Overhead Coupon Presses
Star Jumps
Coupon Curls
Merkins
Coupon Squats

Mary:
Freddie Mercury x 15 IC
LBCs x 10 IC
Flutters x 10 IC
Plankorama/Nolan Ryans: 10/10/10/10 IC
X Factors x 12 IC

COT: As I expect we all were this week, I was brought up short at the news of the untimely death of Sherlock’s friend, a kid I never met, as I have been by so many deaths since I was Sherlock’s age, even the timely ones. All I can take out of it is two lessons, albeit somewhat contradictory ones. One is to be careful, there are easy sensible things we all can do to take care of ourselves and act more safely. The other, of course, is not to be too careful, but to try and make the most of the time we have, to try and grab all the gusto we can, as the old ad used to say, and to focus as much as we can on our real priorities – the important ones we have to keep in mind, and not just the immediate and exigent ones that present themselves to us all too often and too regularly. Coming here does a part of that for me but, particularly as we gain respect and double respect status and the time seems to be getting short, let’s try to make the rest of it count! Starting today!

DATE: 2022-09-29
AO: Olympus
Q: Popeyes
PAX: Pop Fly, Traveler, Zeus, Nano, Ashe, Peanuts
FNGs: None
COUNT: 7
WARMUP: SSH, Merkins, Down Dog, Cobra Kai, Cherry pickers, Willie Mays Hayes THE THANG: IronPax 4
MARY: Included in IronPax
ANNOUNCEMENTS: Grunt, Peanuts is headed out with the National Guard to Florida for a couple weeks, Coolio died of a heart attack – take care of your hearts
COT: When we get 9 out of 10 right, we focus on the one we got wrong. Sometimes that stops us from even trying. Shoot your shot!

DATE: 2022-09-28
AO: Compound
Q: Poe
PAX: Yardbird, Booking, Hightower, Obadiah, Peanuts, NAFTA
FNGs: None
COUNT: 7
WARMUP: SSH, LBACs, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai, Merkins, Mosey 1 lap THE THANG:
1. 2 rounds of Catch me if you can – partner up – starting at end line, 1 partner run backwards toward other end line, other partner 5 merkins, then sprint to catch runner, mosey to far end line and switch 2. Mosey to short wall in front of movie theater
3. 2 rounds of squats, box jumps, Bonnie Blairs, single leg toe touches, hip thrusters 4. Mosey to garage
5. 3 garage levels of Apollo Ohno’s (aka skater hops) up the ramp, followed by B.O.M.B.S.’s at top of each ramp 6. Mosey back to field
7. Squats performed to Mosey Flower
MARY: Flutter kicks, penguin crunches, side plank dips
ANNOUNCEMENTS: Grunt plus something else, hoping another pax can weigh in
COT: This week was the Jewish new year holiday of Rosh Hashana followed next week by the day of atonement Yom Kippur. Between those two are 10 days of atonement where we ask for forgiveness for things we have done wrong in the past year. Important to note – asking for forgiveness has two parts: first a true recognition and apology for what we have done wrong, and second – the part most of us forget – a promise not to repeat the wrong.

DATE: 2022-09-28
AO: Horizon-Ao
Q: Disco
PAX: Mr Haand, 2 percent, 3 mile, Kodiak, Magoo, Old Bay, sticks, vplaxico FNGs: Attaché, FNG Spinal Tap
COUNT: 10
WARMUP: SSH, MNClubs, MPhelps, CP/WMH, worlds’ greatest stretch, D Dog/Cobra/Child’s Pose
THE THANG: celebrating Cabrillo’s “discovery” of California with Calif. music and 480 reps of: Disco-very (front): Aussie Pull-ups, Derkins, Dips
Disco-very (street corner): T-stabilizer, Mtn Climber, Apollo Ohno Disco-very (back side): Burpees, V-Ups
WMS (Tables): Two-Table Durkins, Dips, Bulgarian Knee Dips
Coupon Center: Rotation through: Curls, KBs, Chest press, overhead press, Tricep overheads, coupon squats, grave diggers, Field run, field Carioca MARY: Plank Train, Flutters
ANNOUNCEMENTS: IPC Closeout Friday, Welcome Spinal Tap
COT: Pax-sourced life wisdom in 6 words or less.

DATE: 2022-09-26
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity
FNGs: None
COUNT: 3
WARMUP:
Beet pickers
Side straddle hops
Willy Mays Hayes
Arm circles

THE THANG:
Resistance bands
Merkins
Wheelbarrow carry across field
Merkins with bands
Wheelbarrow carry back
Dips
Crab walk across field
Curls with bands
Crab walk back
Squats
Bear crawl across field
Squats with bands
Bear crawl back
Star jumps
Mosey across the field
Shoulder press with bands
Mosey back

MARY:
Flutter kicks

ANNOUNCEMENTS:
Road cleanup Saturday 10/1 7:30am

COT:
Reputation is what men and women think of us; character is what God and angels know of us. Thomas Paine