Backblasts

DATE: 2023-05-25
AO: Freestate
Q: Wildcat
PAX: Deagle, Horshack, Butter, FIFA
FNGs: Mumford, SkyNet
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
Hairy Rockettes: 15 IC
Plank Jacks: 15 IC
Slow Windmills: 15 IC

Mosey to school playground

The Thang:

10 burpees
Wall-sit
Bear crawl across blacktop and back

Sprint across field and back

10 merkins
25 step-ups
El Capitan across the blacktop and back

20 Shoulder Taps
25 high knees
Frankensteins across the blacktop and back

Sprint across field to bottom of hill

Backward hill climbs with 2 burpees on top
15 Overhead Claps

Back to parking lot
Mary:
Freddie Mercury x 15 IC
Big boy sit-ups x 15 OYO
Flutters x 10 IC
Plankorama/Nolan Ryans: 10/10/10/10/10 IC
LBCs x 15 OYO
Scissors x 10 IC

Announcements: Baseball game today, Murph this weekend, Dad’s camp next weekend, Road cleanup in June 3,

COT: As a wedding gift to my son and my soon-to-be daughter-in-law, I have been putting together a photo album of Curveball’s entire life. Putting aside how amazing it is that Sue and I,, and my parents, and my kids ever looked so young, it has really been wonderful to remember some of the good times that we need reminding of. So, particularly for you guys with young kids, enjoy them as much as you can, while you can. The time passes so fast. And, for any of you guys with older kids who are out of the house, take a little time to look back at whatever memories you’ve got from years ago. And then, give them a call, tell them you love them, and look forward to the next time you can be together. We’ve got 3 F’s here, but the other F, for family, may be the most important one we’ve got. Make the most of it, while you can!

DATE: 2023-05-24
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Sparky, Firehead, Lumbergh, Moneyball
FNGs: None
COUNT: 6
WARMUP
Willy Mays Hayes
Itty bitty arm circles
Beet pickers
Calf raises
Micheal Phelps
Mosey around soccer fields

THE THANG
30 Hungarian split squats
40 Squats
50 Glute bridges (single leg)
60 LBCs
50 glute bridges
40 squats
30 Hungarian split squats

Bear crawl to other side of the field (30 SSH halfway)

10 burpees
20 Bonnie Blairs
30 lunges
40 LBCs
30 lunges
20 Bonnie Blairs
10 burpees

Crab walks to other end (60 count plank)

10 derkins
20 dips
30 squat thrusts
40 LBCs
30 squat thrusts
20 dips
10 derkins

COT
If you aren’t moving forward in your life there is some idea, mode of action, or habit you’re so in love with you won’t let go of it.

DATE: 2023-05-24
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, 2 percent, Purple Rain, Mr Haand, vplaxico, 3 mile, Trifecta, SPINAL TAP, Gherkin, Median, citrus, sticks FNGs: Attache, Blart
COUNT: 15
WARMUP: Cpicker, WMH, plank series, perfect stretch, multi-gait mosey
THE THANG: Assorted exercises separated by mosey and handstands against the fence MARY: Ring of fire leg pushdown
ANNOUNCEMENTS: Monday workout at 7 am
COT: Spending time upside down might be out of our comfort zone, but it brings us a new perspective. Try to get out of your comfort zone and consider the world in a new light.

DATE: 2023-05-24
AO: Patriot
Q: Strange Brew
PAX: bogey, Anchorman, Big Short, Bone, CableGuy, Ice Tea, Langston, Legacy, Lazlo, My Space, Short Rib, Strange Brew, Sunshine, Booking, Wedding Singer, Vila FNGs: None
COUNT: 16
WARMUP: SSH, IW, lil BAC, CP, DDog, CKai, Lap
THE THANG: 4 Stations w/ 3 coupon exercises per station and one ab exercise; murder bunnies and blockees between stations MARY: Toy Soldiers, Nolan Ryan
ANNOUNCEMENTS: Solace Happy Hour tonight
COT: I expressed my thanks to the group. Everyone has been very welcoming and encouraging since I started in February. Re Mental Health Awareness Month. I got a lot out of the sharing by others regarding how they were impacted by mental health issues. I lost a good friend to depression years ago. It’s a big step in the right direction that people are more openly talking about these issues. See you next time.

DATE: 2023-05-24
AO: Compound
Q: Popeyes
PAX: Wapner (F3 Cape Fear), Poe, Hightower, Yardbird, Peanuts, Doodles FNGs: None
COUNT: 7
WARMUP: 1 lap around the field
THE THANG:
Run to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green with a detour to the stairs
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins

MARY: 30 big boys

ANNOUNCEMENTS: Murph, 2nd F at Solace in Falls Church City
COT: What do you want? Why do you want it? Determine if it’s good for you and worth having. Sometimes it’s not about having what you want but wanting what you have.