Backblasts

DATE: 2022-08-03
AO: Patriot
Q: Lazlo
PAX: Ice Tea, Bone, Shake ‘N’ Bake, 2 percent, CableGuy, Legacy, bogey, Lucius FNGs: DR PAX Chancellor, Breast Stroke, and Exile
COUNT: 12
WARMUP: SSH, Imperial Walkers, hillbillies, mountain man poopers, michael phelps, willie mays hayes, down dog

THE THANG: Get the heart going with 2 rounds of the Killer B’s. >From the goal line, broad jump to the 10, then 10 burpees.
Broad jump to the 20, 10 Bonnie Blairs (hard way).
Broad jump to the 30, 10 big boy sit ups.
Bear crawl back to the goal line.

Mosey to the stands. Pair up and with a partner, do 100 total step ups. While partner is stepping, pick dips or derkins, then flapjack.

Finally, a few rounds of musical Dora. Partner up and alternate exercises until the song is done. Get new exercises. They were (I think): -Merkins, run to the 40 and back
-Calf raises, bear crawl to the 20 and back
-OH presses, lunge to the 15 and back
-WWIs, run to the 40 and back
-OH clap, murder bunny to the 15 and back

MARY: flutter kick, side plank hip ups, toy soldiers

ANNOUNCEMENTS: 9/11 stair climb

COT: Minute of silence. If it’s the only moment of peace you have for the day, just remember to take a minute – you can go back here on your own.

DATE: 2022-08-04
AO: Highlands
Q: Toolbox
PAX: Speedo
FNGs: None
COUNT: 2
WARMUP: ssh, lunges, prisoner squats, lunges, side lunges, mosey to Costco. 1.5 squats, prisoner walk ups.
THE THANG: 5 burpees, 1 flight and return, 5 burpees, 10 merkins, 2 flights…continue with stairs up/down with progression 5 burpees, 10 merkins, 20 LBCs, 30 flutter kicks, 40 American hammers, all the way up to top floor and mosey back to parking lot. MARY: none
ANNOUNCEMENTS: none
COT: be consistent.

DATE: 2022-08-04
AO: Freestate
Q: ShowMe
PAX: CashOnly, Winston
FNGs: None
COUNT: 3
WARMUP:
SSH x 20 IC
Monkey Humpers x 20 IC
El Capitans x 10
Plank Jacks x 10 IC
Mountain Climbers x 10 IC
Cherry Pickers x 10 IC

Mosey around the field.

THE THANG:
Coupon Escalator – 80s Edition

Exercises:
Curls, Squats, Upright Rows, Jump Overs, Overhead Press

Rd 1 – 5 reps of each
Rd 2 – 10 reps of each
Rd 3 – 15 reps of each
Jog Across field and sprint back
Rd 4 – 20 reps of each
Rd 5 – 15 reps of each
Jog across field and sprint back
Rd 6 – 10 reps of each
Rd 7 – 5 reps of each with one for good measure

Modified century club (80) laps up and down the hill.

MARY:
Reverse crunches x 20 IC
American Hammer x 20 IC
Flutters x 20 IC
LBCs x 20 IC

ANNOUNCEMENTS:
None

COT:
Known affectionately as Roger Dodger Bob, my dad was born on August 4, 1942. Today would have been his 80th birthday. We did 80 reps in warm up, 80 reps in Mary and 80 reps of each exercise in the beatdown portion, with one to grow on. Roger Dodger would have loved it. Happy Birthday RDB.

DATE: 2022-08-03
AO: Aerie
Q: Renaissance
PAX: Rocketman, Chasqui, Yellow Jacket
FNGs: None
COUNT: 4
WARMUP: Side Straddle Hopps, Michael Phelps, Arm Circle, Moseys
THE THANG: DORA- Teams of 2 alternating between 50 yard runs carrying the hammer with 5 burpees and 100 push-ups, 200 squats, 100 60lbs sandbag rows. Mosey
Circle of Fire
Mosey
MARY: flutter clicks, American Hammers, Cherry Pickers
ANNOUNCEMENTS: Beer Run 5K Tuesday August 9th, 12 Mile Ruck September 10th
COT: “Is not my word like fire, declares the LORD, and like a hammer that breaks the rock in pieces?” (Jeremiah 23:29 ESV)

DATE: 2022-08-03
AO: Horizon-Ao
Q: Magoo
PAX: Disco, Kodiak, Old Bay, Mr. Hand, Jag, Booking, vplaxico FNGs: Armbar, Attaché
COUNT: 10
WARMUP: 6 each: WMH, Cherry Picker, Abe Vigoda, airsquats, sumo squats, narrow squats, jog through the woods for Attaché.
THE THANG: 1) Sprint to stations on the field for: 6 blockies, 6 jump squats, 6 superman roll merkins. Terminal burpee. First three finishers get special coupon prizes.
Repeat as necessary with variations (KB swing, monkey humpers, roll ups, plank jacks, derkins, hand-release coupon squats). 2) Bataan Death Crawl.
MARY: Ring of fire leg pushdowns, plank saw.
ANNOUNCEMENTS:
COT: minute of deep breathing.
The workout was hell, the rest of the day should be an improvement.