Backblasts

DATE: 2022-09-14
AO: Horizon-Ao
Q: Brown Bag
PAX: Magoo, 3 mile, Kodiak, Mr Haand, Old Bay
FNGs: Attache, Armbar, Kombucha
COUNT: 9
WARMUP: SSH, DQ, WMH, CP, MN, MP, DD, CK
THE THANG: Ricky Bobby for ~1 mile and end at Discovery entrance where PAX split into 4 groups with one as a time running the loop down to the street and up the stairs (with some Karaoke, Yves Poll, and Side Shuffles thrown in). PAX rotated between 3 rounds of Diamond Merkins, Step-Ups and Aussie Pull-Ups then 2 rounds of Merkins, Bulgarian Squats and Dips. MARY: Penguin Crunch, In-and-Outs, Superman, 15 Merkins
ANNOUNCEMENTS: IronPax
COT: Minute of mindful breathing; Q noted that this one snuck up on him but sometimes it’s good to have tight deadlines to put things together

DATE: 2022-09-15
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Winston, Dungeon Master (Amon), CashOnly FNGs: Brony
COUNT: 7
Warmup:
Side-Straddle-Hop: 25 IC
Swingbillies: 15 IC
Arm circles/Chinooks: 10/5/5/10 IC
Cherry Pickers: 15 IC
Mountain Climbers: 15 IC
Plank Jacks: 15 IC
Hairy Rockettes: 15 IC
Windmills: 15 IC

Mosey to grab coupons

The Thang: 4 rounds of:
5 Merkins OYO (10 in final round)
10 Overhead Coupon Presses OYO
10 Coupon Rowers OYO
2 Burpees OYO (5 in final round)
10 Coupon Squats OYO
10 Coupon Curls OYO

Mosey to return coupons
Mary:
Freddie Mercury x 15 IC
LBCs x 15 IC
Flutters x15 IC
Plankorama/JohnTravoltas: 10/10/10/10 IC
Big boy sit-ups x 15 IC
X Factors x 15 IC

Announcements: Thirsty Thursday at the Irish Inn tonight at 6:30

COT: On the first night of Rosh Hashanah, as at the beginning of all Jewish holidays other than fast days, and at other times during the year, observant Jews recite the Shehechiyanu prayer:
בָּרוּךְ אַתָּה יְיָ אֱלֹהֵינוּ מֶלֶךְ הַעוֹלָם שֶׁהֶחֱיָנוּ וְקִיְּמָנוּ‎ ‎וְהִגִּיעָנוּ לַזְּמַן הַזֶּה
(Baruch atah Adonai Elohenu melekh ha’olam shehecheyanu vekiymanu vehigi’anu lazman hazeh.) Blessed are You, Lord, our God, King of the Universe, who has granted us life, and sustained us, and allowed us to arrive at this Time.
Now, I am not a religious or observant man myself, but I have really come to appreciate what I see as the core of religion – gratitude, or to be cutesy, an attitude of gratitude. I try to get in touch with that feeling every day, even on days that aren’t so great (or, maybe, especially on those days, although it’s harder!), and I think the world would be a much better place if we all could feel gratitude for the many gifts we have received, and feel it more often and more fully, and take on the humility that comes with that recognition. In any case, I am so profoundly grateful to have arrived at this time and place, with you guys, however much you can be pains in the ass! Thank you all. It’s good to be here!

DATE: 2022-09-13
AO: Atlantis
Q: True North
PAX: True North, Hammerhead, Infinity, Boomer
FNGs: None
COUNT: 4
WARMUP: 10x small arm circles, 10x big arm circles, 20x don quijotes, 10x reverse arm circles
THE THANG: 45 sec rotation (PAX-provided arm or abs workout/Q-provided leg workout/regular mosey) taking us across the Douglass bridge and back. MARY: infinity’s jumping merkins
ANNOUNCEMENTS: none
COT: for all the worldly accomplishments we may have, they will pale when we look back at how we did in our vocation to our families

DATE: 2022-09-14
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Brass Monkey, Stewie
FNGs: None
COUNT: 5
Warm up:
2 loops – football field
10 Michael Phelps
10 arm circles-small to big
10 Cherry Pickers
10 side straddle hops
10 high knees
10 butt kickers

The Thang: w/coupon
1st set:
20 squat press
30 curls
15×2 Forward lunges L/R
15×2 rows L/R
15 curls w/press
Suit case/rifle carry to 50 yd
Indian run 1 loop

2nd set:
25 Big boy sit ups
20 American hammer
10×2 Plank – drag coupon -L/R
10 flutter kicks
15 high plank shoulder+knee taps -4count
10x overhead tricep w/coupon
Indian run with burpee 1 loop

3rd set:
PAX workout suggestions- rotation

PAX stretching mix

DATE: 2022-09-14
AO: Patriot
Q: bogey
PAX: Popup, 2 percent, Booking, CableGuy, citrus, Elvis, Ice Tea, Lazlo, Legacy, Lucius, My Space, Shake ‘N’ Bake, Wedding Singer, XL FNGs: None
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hillbillies, LB Arm Circles, Michael Phelps, Cherry Pickers, WMH, Downward Dog, Cobra Kai THE THANG:
Begin with the + portion of the workout:

Depart stadium field for friendship mosey to the amphitheater to perform 3 sets of 3 exercises with an amphitheater stair lap between each set.

Exercises – 20 dips (not to be confused with curls!), 10 step ups IC, and 10 derkins.

Friendship mosey to basketball court to perform 3 exercises and take a moment to gaze at the stars and moon in the clear (night?) sky.

Exercises – 20 body weight squats, 15 flutter kicks IC, and 15 Aussie pushups

Friendship mosey back to stadium field.

Muster on goal line for DirtyMacDeuce.

Perform 4 sets of 3 exercises at 12 reps each – chest, legs, and core should be represented in each set.

Each exercise is performed IC.

Run a lap between each set.

Set 1:

12 merkins
12 body weight squats
12 American hammers
Run a lap

*Set 2:

12 diamond pushups
12 flutter kicks
12 toy soldiers
Run a lap

*Set 3:

12 wide pushups
12 body weight squats
12 forward lunges
Run a lap

*Set 4:

12 Chuck Norris/knerkins
12 reverse lunges
12 flutter kicks
No more laps (no more time – insert sad face emoji).

MARY: None. Your VQ ran out of time.
ANNOUNCEMENTS: Dads camp
COT: Gratitude. Your VQ tries to live life with a daily focus on gratitude by actively showing and expressing gratitude for actions of others, and encouraged PAX to try to show gratitude to others in their daily lives. VQ expressed gratitude to the PAX standing before him who came out in the gloom to share in his VQ, who encouraged him throughout, and who had his 6 (including at the tail end of the Chuck Norris exercise when VQ ran out of breath). VQ also shared a couple of rules to live by that hang over his desk. Rule #1 – treat others as you would like to be treated. VQ noted this is a seemingly simple rule but that many, many people forget it. Rule #2 – what comes around goes around. The corollary – if you violate Rule #1, see Rule #2! VQ thanked the PAX for their patience and by that time it was almost 10am so we left the field…