Backblasts

Date: 2023-07-28
AO: sparta
Q: Doodles , Monte Karlo
PAX: Bluegrass, Monk, El Niño, Nano, Peanuts, K-Pop, 5k
FNGs: 1 5k
COUNT: 9
WARMUP: SSH, cherry pickers, Willy mays hays, down dog, WGS
THE THANG:
First side of school
farmer carry between each exercise
10 overhead press
20 derkins
30 kettle bell swings
40 curls
Ricky Bobby to corner of school and back.

Second side of school
rifle carry to each exercise
10 blockies
20 curls
30 hops over coupon
40 squats with coupon

Third side of school
Rifle carry
5 blockies at half way
40 flutter kicks over block at second half

Fourth side of school
Partnered up to take turns farmer carry coupons switching at each light on the building with partner. Stopped at boulders to do rows with coupons 10 each arm. Then farmer carried coupons back to where we started. MARY: American hammers, penguin taps
ANNOUNCEMENTS: skipped over as we had to name our FNG
COT: empathy for your fellow human

Date: 2023-07-27
AO: freestate
Q: Deagle
PAX: Horshack, Wildcat, Winston, Mumford, Butter, FIFA, Mr. Hand, Brony, Shepherd, Pluto FNGs: None
COUNT: 11
WARMUP:
SSH, Imperial Walkers, Hairy Rockets, Frankenstein, Alarm Clock, Shoulder Taps, PlankJacks, Mountain Climber, Michael Phelps, Windmills, Cherry Pickers

THE THANG:
2 teams, each team tries scoring 3 times (one player shoot, the other are SSHing) while the other team does one of the following: • Carolina Dry Dock
• LBCs
• High Plank
• Squats
Mosey between rounds

PAX in a circle and passes a basketball without dropping it, 35 times o Cannot pass to the one next to you
o Cannot return the ball to the one passed to you
o Catch/pass while jumping

MARY:
Reverse Crunches, Leg Lift Rosalita, the 100s, American Hammer, Protractor, Flutters

ANNOUNCEMENTS:
9/11 falls on Monday

COT:

Date: 2023-07-25
AO: thegeneral
Q: Hard Knox
PAX: bogey, Lazlo, Magoo, Hard Knox, Babel
FNGs: 1 Babel
COUNT: 5
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: – Tier 2: Mozey, VO2 Max training – 2 laps hard, DORA – Strength training

MARY: – Flutter kick, Gas Pumpers, etc.

ANNOUNCEMENTS: 9/11 stair climb

COT: if you’re in charge take charge. If you’re stuck in your lane, control your attitude and your effort.

Date: 2023-07-27
AO: paxunderminer
Q: Fish Fry
PAX: Jenner
FNGs: None
COUNT: 2
Email test. Ignore.
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-07-17
AO: Lost-Boys
Q: Hightower
PAX: Peanuts, Roddick, Doodles, Gadget
FNGs: None
COUNT: 5
WARMUP:
SSH, then stretching. Then moved to High knee skips, butt kickers, Karokoe, more stretching, finished with mtn climbers. THE THANG:
Ricky Bobby lap around campus.
Stop at front courtyard:
20 high knee step ups
15 derkins
30 dips

Down to grass fields for 5 stations
Station 1: squat jump at soccer goal
Station 2: 10 burpees
Station 3: 30 merkins
Station 4: 20 SSH
Station 5: 10 oh med ball slams
Run between each station
Round 2:
Station 1: side goal post taps
Station 2: 10 burpees
Station 3: 20 Mtn Climbers
Station 4: 20 SSH
Station 5: med ball curls

MARY:
Ring of Fire, 5 rounds core work.

ANNOUNCEMENTS:
Let’s keep these Mon morning group going, Doodles next week Q. We will meet at Canterbury Elem School.

COT:
The King, The Queen and the Jester.
We must take care of ourselves, which is the King. The Queen is our diet, what we eat, drink and sleep. The Jester is our distractions, keeps us from righteous path. Coming out strengthening your King is more than just physical workouts, it’s so that we each get better Prepared. Pushing ourselves harder physically and mentally to be ready when necessary.