Backblasts

DATE: 2022-07-12
AO: Delphi
Q: Hightower
PAX: Juneau, Hightower, Nano, Peanuts, YNAB, Ron Inman (Shogun) FNGs: DR PAX Tortuga
COUNT: 7
WARMUP:
General stretching and warm up.

THE THANG:
Jog down to athletic field and sprint back up to parking lot.
Shuttle run on basketball court: foul line, mid court, far foul line, opposite end line.
Drill #1: PAX dribbles full court layup, return layup. Before he starts gives exercise for rest of PAX, until both layups complete. Shuttle run round 2
Drill #2: dribble with jump shot, PAX exercise
Shuttle run round 3
Split group into teams of 3 vs 4 full court hoops.

MARY:
Quick round of flutter kicks.

ANNOUNCEMENTS:
Need more guys to sign up for upcoming Q’s. Many thanks to the same guys that continue to step up and Q!

COT:
Jocko Willink: Discipline equals Freedom

DATE: 2022-07-12
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Deagle, Wildcat, Winston
FNGs: Cannoli, Lefty, Butter
COUNT: 7
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Arm circles – 10 OMC
Frankenstein x 15 OYO out and back
Windmills x 15 IC

Mosey to field

THE THANG:

7 of Diamonds
For the first round, do 7 reps burpees at each of the 4 corners with a mosey in between corners. Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.
Round 5, 14 big boy situps at each of the 4 corners.
Round 6, 7 SSHs at each of the 4 corners
Mosey to parking lot

MARY:
X-factors x 15 IC
American Hammer x 15 IC
Baby crunches x 20 IC
Scissors x 10 IC
Flutters x 10 IC

ANNOUNCEMENTS:
7/16 yoga with Butter
7/21 thirsty Thursday and Irish Inn

COT:
None

DATE: 2022-07-09
AO: Freestate
Q: Winston
PAX: Butter, Deagle, Wildcat, ShowMe
FNGs: Novacaine, Cannoli
COUNT: 7
WARMUP:
SSH, Hillbillies, El Capitan, Downward, Cherry Pickers

THE THANG:
~5k run with Merkins during

MARY:
Each Q one exercise

ANNOUNCEMENTS:
COT:

DATE: 2022-07-07
AO: Freestate
Q: Deagle
PAX: Winston, Butter, Dungeon Master (Amon), Rough Rider
FNGs: None
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 15 IC
• Carolina Dry Docks X15 IC
• Hairy Rockets x15 IC
• Seal Claps x15 IC
• Side Lounges x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• 7 rounds of 7 exercises, 22 repeats each
o Coupons Curls
o Coupon Squats
o Upper Press
o Steps (on Coupon)
o Coupon Pull Ups
o Jump Over
o Dips
• Rifle Carry to the next Stop

MARY:
• Reverse Crunches x 15 IC
• The Hundreds x15 IC
• LBCs x15 IC
• Windshield Wipers x 15 IC
• LBCs x 10 each side IC
• 10 Flutters IC

ANNOUNCEMENTS:
COT:

DATE: 2022-07-05
AO: Freestate
Q: Deagle
PAX: Butter, Dungeon Master (Amon), ShowMe, Winston
FNGs: Cannoli
COUNT: 6
WARMUP:
SSH, Swingbillies, Mountain Climbers, Shoulder Taps, Hairy Rockets, Monkey Humpers, Cherry Pickers, Windmills

THE THANG:
Each one picks up 2 cards (total 12) and Qs on their turn

MARY:
Reverse Crunches, X Factor, Push throughs, Rosalitas, Freddie Mercury, Flutters

ANNOUNCEMENTS:
COT: