Backblasts

DATE: 2022-08-09
AO: Freestate
Q: CashOnly
PAX: Horshack
FNGs: None
COUNT: 2
Warm Up
· SSH x 15 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – IC

Stairs of insanity – repeat until 7 min for Mary

· 5 times up and down the stairs
o 20 merkins
o 20 squats
o 20 dips
o 20 flutters

Mary:
· LBC x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
– Reverse Crunches x 20 IC
– Flutters x21IC

DATE: 2022-08-08
AO: Horizon-Ao
Q: Brown Bag
PAX: Magoo, Obadiah, sticks, Booking, Kodiak, Poe, Mr Haand
FNGs: Armbar; Attache; Kombucha
COUNT: 11
WARMUP: SSH/DQ/WMH/CP/Michael Phelps/LBAC; 20 Squats and 2 Burpees
THE THANG: 20 Merkins (or whatever number the PAX chose) EMOM for 12 minutes; Fartlek run around the soccer field (80-90% effort for one lap followed by 40-50% effort for another 1/2-1 lap) for 12 minutes; run to Discovery entrance and perform 3 sets of Squats x20, Burpees x2, Dips x15 and Aussie Pull-ups x10. MARY: Nolan Ryan, Superman, 2 Merkins
ANNOUNCEMENTS: 9/11 Stair Climb; Maj. Payne Labor Day BBQ
COT: Importance of Fartleks to improve running pace and using this method of knocking out Merkins for potential Iron PAX workouts.

DATE: 2022-08-04
AO: Olympus
Q: Obadiah
PAX: YNAB
FNGs: Peanuts, RollingStone, Juneau
COUNT: 5
WARMUP: rockettes, hillbillies, ssh, down dog, Michael Phelps, arm circles, WMH THING: 4 PAX did an out of lunges, high knees, squat walks

1 PAX up the stairs with a burpee at top and bottom (twice) as the timer.

When all PAX were thru as timer, fellowship run.

MARY: got our squats And burpees for the monthly challenge
ANNOUNCEMENTS: 9/11,
COT:

DATE: 2022-08-05
AO: Horizon-Ao
Q: Kodiak
PAX: Magoo, Old Bay, Yardbird, Poe
FNGs: @attache
COUNT: 6
WARMUP: SSH, IW, Arm circles, CP, WMH, hurdler’s stretch, downward dog, 50 squats, 5 burpees (monthly challenge day 5, complete)
THE THANG: Mosey to Discovery stares; In preparation for the 9/11 stair climb, do sets of 11 of stairs and merkins; 11 flights of stairs, 0 merkins; 10 flights of stairs, 1 merkin; 9 flights of stairs, 2 merkins, etc. Recovery mosey back to the circle
MARY: Went around the circle and each Pax selected an exercise, including: bird dogs, Jaylos, Nolan Ryans (29th anniversary of the eponymous baseball brawl was yesterday), freddy mercury, LBC, squats ANNOUNCEMENTS: None
COT: I am a creature of routine; take joy in your routine and incorporate positive things into it.

DATE: 2022-08-05
AO: Sparta
Q: Zeus
PAX: Peanuts, Hightower, Obadiah, Pop Fly
FNGs: None
COUNT: 5
WARMUP: Michael Phelps, Arm circles, Rockets, Willie Mays, DDD, Cobra Kai, run bleachers 2x’s
THE THANG: 5 balloons with 5 written gift inside set at 5 stations around School. Run to each station where each PAX pops balloon and leads gifted exercises written on paper in balloon. Balloon #1- 8 Burpee’s, 13 Squats (3 count), 52 Monkey Humpers Balloon #2- 8 Burpee’s, 13 Squats (3 count ), 52 Hand Release Merkins #3- 8 Burpee’s, 13 Squats (3 count), 52 Bigg Boyz
#4- 8 Burpee’s, 13 Squats (3 count) 52 Tricep Dips
#5- 8 Burpee’s, 13 Squats (3 count), 52 Lunges)
MARY: One PAX does 10 Hula Hoops while the rest of the PAX does an Ab exercise ANNOUNCEMENTS: 9/11 Stair-climb, Dads Camp
COT: 8-13-52= 8-13 is the date of my 2 year F3 b-day.
52= I turned 52 today.
-Best gift ever given to all of us is the gift of life. We are given the gift of life from the ultimate giver but it’s up to us to manage it. Manage it by taking care of the body /temple by eating right, exercising, having good positive thoughts to uplift yourself, caring/taking care of your family and helping/lifting up others. I am great full for another lap around the sun. I don’t take my my birthdays for granted because I know that millions didn’t make to this age but I’m one of the ones who did.