Backblasts

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The Supervisor is Back!

DATE: 2022-09-22
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Dungeon Master (Amon), Wildcat
FNGs: Dough Boy, Brony
COUNT: 7
WARMUP:
• SSH x 25 IC
• Monkey Humpers x15 IC
• Shoulder Taps x 15 IC
• Plank Jacks x15 IC
• Merkins 10 OQ
• Imperial Walkers x 15 IC
• Hairy Rockets x15 IC
• Carolina Dry Docks x 15 IC
• Cherry Pickers x 20 IC
• Alternating Side Squats x 10 IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

THE THANG:
Supervisor at the other side of the field. Each time the group runs to the other side of the field and back. Exercises: • Merkin
• Squats
• Dips
• Flutters
• Step Ups
• Pull Ups

MARY:
• Dying Cockroach
• Reverse Crunches
• Push Throughs
• Heel Touches
• Little Mermaid
• X Factor

ANNOUNCEMENTS:
Upcoming Sunday we’ll be celebrating FreeState 2nd year at the origin AO (Waldorf school) at 7am

COT:

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Over the Walls and Through the Willows

DATE: 2022-09-21
AO: Compound
Q: Yardbird
PAX: Obadiah, Peanuts, Yard Sale, Zeus
FNGs: Simba
COUNT: 6
WARMUP: SSH, Imperial Walkers, hand claps, Windmills, Cherrypickers, WMH, DD and such.
THE THANG: run, sprint, mosey thru a big “S” of Mosaic. Arrive low seat walls, PAX box jump along wall alternating sides. Bear crawl thru willow tunnel, continue wall slalom.

Run up garage ramps, complete 10 burpees midway, 5 burpees at top. Finger sweeps on way down. Back to wall slalom and bear crawl tunnel.

Arrive low wall again. Each pax takes a spot to box jump up on wall + 5 squat jumps, jump down other side: alternating rounds of derkins (25), dips (25), diamond merkins (15), dips (25), toy soldiers (20), dips (25), hand release merkins (10ish), dips(25)

Mosey back to field in “S” path again.

MARY: LBC, Freddy Mercury, flutter kick, supermans
ANNOUNCEMENTS: dads camp, grunt event, etc
COT: last week’s IPC sucked for me, feeling defeated. Don’t let that set in, instead, acknowledge that you were out there trying- same goes for everything that’s tough about getting out there, but we’re getting better all the time.

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Beautiful Batholith

DATE: 2022-09-21
AO: Horizon-Ao
Q: Disco
PAX: Mr Haand, 3 mile, Kodiak, Lazlo, Magoo, Old Bay, vplaxico FNGs: Attaché, ArmBar, Snake (Sand Hills)
COUNT: 10
WARMUP: SSH, Abe Vigoda, M Phelps, Imp Walker, CP/WMH, D Dog/Cobra/Child’s Pose, Fellowship Lap
THE THANG: Pax celebrated DORA-style the 132nd anniversary of our 3rd oldest national park, taking turns with full-field “letter runs” to spell it out while rest of Pax couponed: Y – Curls, Squats
O – thrusters, round the world
S – grave diggers (R and L)
E – chest press, Derkins
(Bear crawl, step ups)
M – Lunge, Rows
I – Merkins
T – T stabilizers, Miuntain climbers
E – kettlebell swings, Oktoberfest stein hold
(Bear crawl, step ups)
MARY: Zelensky Twist, Flutters
ANNOUNCEMENTS: IPC
COT: YNP tour was a memorable father-son trip. But hearing/supporting daughter as she supports friend at Build-a-Bear in an active shooter incident was also a reminder of what we model for our kids.

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Lots of fieldwork

DATE: 2022-09-21
AO: Patriot
Q: Booking
PAX: Ice Tea, XL, Tiësto, Fish Fry, Shake ‘N’ Bake, Jag, My Space, CableGuy, Wedding Singer, Poe, citrus, bogey, Elvis, 2 percent, Anchor Man FNGs: AC/DC, Zamboni, muslo
COUNT: 21
WARMUP: SSH, IW, Hilly Billy, Windmills, Cherrypickers, down dog, cobra Kai, air press, Michael Phelps, fellowship lap
THE THANG: With your partner execute the following: 10 burpees, 10 squats, 10 WW1- run 100 yards- reduce count by 1 each time and yards by 10 until you get to 1/1/1 burpees/squats/WW1 and 10 yards- 55 total burpees/ squats/ WW1 and 560 yards covered.

40 yard bear crawl/ 40 calf raises- run back to goal line
30 yard bear crawl/ 30 squats- run back to goal
20 yard bear crawl/ 20 merkins- run back to goal
10 yard bear crawl- 10 big bois- run back to goal

Mosey to bleachers-
15 step ups
15 dips
10 step ups
10 dips
MARY: flutters, LBC, dirt dog, mule kicks
ANNOUNCEMENTS: dads camp, grunt- let JAG know if you want to lead an exercise at one of the stops
COT:”A ship in the harbor is safe but that’s not what ships are built for”- take chances in you life, do something new- we are strong men built for challenges and the storms that life offers—- very much like a ship- get out of your harbor!