Backblasts

DATE: 2022-07-28
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Wildcat, Butter
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Swingbillies x 20 IC
• Carolina Dry Docks X15 IC
• Monkey Humpers X15 IC
• One lap around the field
• Frankenstein x 15 each direction
• Shoulder Taps x 15 IC
• PlankJacks X10 IC
• Mountain Climbers X10 IC
• Pickle Pointers x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Circuit Round 1 (pacer does Bear Crawl around the playground – long one..) o Step Ups
o Incline Merkins
o LBCs
o Dips
• 1-2-3-2-1 Jacob’s ladder El-Capitan style
• Circuit Round 2 (pacer runs around the tennis court)
o Jump Ups
o Decline Merkins
o Planks
o Squats

MARY:
• Reverse Crunches x 15 IC
• Little Mermaid x15 IC
• X Factor x 15 IC
• Push Throughs x15 IC
• Heel Touches x 20 IC
• Scissors x 10 IC + 10 flutters IC

ANNOUNCEMENTS:
Horshack and Wildcat met with Greentree’s director earlier this week, with OldBay’s wife, to see how FreeState can best support the program. Few suggestions were made and more to follow

COT:

DATE: 2022-07-26
AO: Delphi
Q: I-Beam
PAX: Hightower, Juneau, Pop Fly, Brad Diedrick (Rocket), Peanuts, YNAB, Roddick FNGs: None
COUNT: 8
WARMUP: SSHs, WMHs, Mosey
THE THANG:
(credit to @Patreon for bringing this to Delphi last year)
Goal Line – 25 Merkins – Murder Bunny to the 10
10 Yard Line – 25 Break Dance Merkins – Murder Bunny to the 20 20 Yard Line – 25 Man Maker Merkins – Murder Bunny to the 30 30 Yard Line – 25 Navy Seal Merkins – Murder Bunny to the 40 40 Yard Line – 25 Hand Release Merkins – Murder Bunny to the 50 50 Yard Line – 25 Knerkins (Chuck Norris Merkins)
Bear Crawl 50 yards to the Goal Line
Crawl Bear 50 yards back to your coupon
Rifle Carry back to the Goal Line
Communal merkin circle
MARY: Yes
ANNOUNCEMENTS: 2nd F event, Stair Climb, Dads camp
COT: Be High Impact Men in all aspects of life

DATE: 2022-07-27
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Jag, Fish Fry, Kodiak, Patchouli, Disco, Magoo
FNGs: attache
COUNT: 9
WARMUP: Imperial Walkers, Hillbillies, Don Quiotes, SSH, DownDog, Cobra Kai THE THANG:
Mosey, Running up hills
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges
10 Burpees
20 Kettlebell Swings
10 Burpees
10 Shoulder Presses
10 Burpees

Ring of Fire x2 – R1: Bench Press, R2: Curls
MARY: Rope Climbers, Box Cutters, Reverse Box Cutters, Situps ANNOUNCEMENTS: Stair climb
COT: Moment of Silence, Go forth, smile, and do good things

DATE: 2022-07-27
AO: Patriot
Q: citrus
PAX: bogey, CableGuy, Ice Tea, Legacy, Wedding Singer, Flipper, Shake ‘N’ Bake FNGs: None
COUNT: 8
WARMUP: SSH, hillbillies, IW, WMH, Cherry pickers, tempo merkins, rockettes, down dog, world’s greatest stretch.

THE THANG:
PART 1: Partner up, and run the stadium stairs.
11 flights
11 tempo merkins
6 times
Rest (plank)

Switch partners, then:
11 flights
11 dips
4 times

PART 2: Ultimate frisbee

MARY: LBC, Flutter kicks, Nolan Ryans, toy soldiers.

ANNOUNCEMENTS: There may be a happy hour tomorrow. Wednesday night ruck leaves Jamestown ES at 8p. 9/11 stair climb.

COT: 2,071 stairs to the top of the World Trade Centers. We’ll climb 2,088 on 9/11/22. We just did 888, so you know you can do it. I hope you’ll come out for it.

DATE: 2022-07-27
AO: Compound
Q: 2 percent
PAX: Lazlo, Hightower, Simba, Poe, Popeyes, Booking, Roddick, Peanuts, Yard Sale, Speedo FNGs: None
COUNT: 11 (we counted twice just to make sure)
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Penalty Burpees

THE THANG: Mosey around the field, stopping at each corner for 5 plank rolls.
Transit between two cones 21 times with the following exercises, and at the end of each perform an increasing (by 1) number of Merkins: Sprint/Bear crawl
Backwards run/Long jump
Bear crawl burpee/Forward lunge
Walking imperial walker/Side lunge to right
Skip jump/Gorilla crawl
Side straddle hopper/Crawl bear
Side lunge to left/Zig Zag Paint
5x5s (5 squats 5 paces)/High knees
Overhead claps/WALKING HILLBILLY
Crab walk/Traveling Bobby Hurley’s

MARY: Dolphin Hops, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 Stair Climb, Dad’s Camp

COT: “Plagiarism is the highest form of flattery” – me in 9th grade trying to convince my English teacher not to give me an F.
(thank you @Deflator. I literally cut and pasted this workout from your @Horizon backblast last week)