Backblasts

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Ladders on Ladders

DATE: 2022-06-07
AO: Atlantis
Q: True North
PAX: Deflator, Infinity
FNGs: None
COUNT: 3
WARMUP: 20 SSH, Don Quijote
THE THANG: Mosey to stadium
Ladder up the stadium steps (hit every step to 1st landing and down, then every step to 1st landing and every other step to 2nd landing and down, then every step to 1st landing and every other step to 2nd landing and every 3rd step to top and down, repeat 2 landings, repeat 1 landing) 6x Bobby Hurley, American Hammer, Werkin, then to 1st landing 7x the same, then to 2nd landing,
8x the same, then to 3rd landing
9x the same, then to 2nd landing,
8x the same, then to 1st landing,
end on 7x

Repeat again, except reps of Bobby Hurley, American Hammer, Werken, Freddy Mercury, Burpee, Calf Raise

One final ladder up stadium steps and mosey back
MARY: 30 second plank
ANNOUNCEMENTS: None
COT: In vain will the world seek for equality until it has seen men through the eyes of faith. Faith teaches that all men, however poor, or ignorant, or crippled, however maimed, ugly, or degraded they may be, all bear within themselves the image of God, and have been bought by the precious blood of Jesus Christ. As this truth is forgotten, men are valued only because of what they can do, not because of what they are. -Fulton Sheen (Preface to Religion)

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The few, the proud!

DATE: 2022-06-23
AO: Freestate
Q: Deagle
PAX: Butter
FNGs: Cannoli (who was the Q…)
COUNT: 3
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Plank Jacks x 15 IC
• Mountain Climbers x 15 IC
• Two laps: Karaoke on the sides
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Get coupons (number of folks/2)
• Count off 1-2
o Alternating 1s and 2s . . .
o While one group runs around blacktop, other group does . . .  Merkins
 Dips
 People’s Chair
 Curls (with coupon)
o 32 laps total (16 each group)

MARY:
• Freddy Mercurys x 15 IC
• American Hammer x 15 IC
• Supermans x 15 IC
• Plank-o-Rama x 10 IC (front, right, front, left, front)
• Flutters x 20 IC
• Scissors x 10 IC

ANNOUNCEMENTS:
o Butter to lead Yoga beatdown on Saturday (bring a yoga matt) o Clean up on Saturday
o Google sheet with Q schedule and vacations

COT:
MANHOOD

“A man’s usefulness depends upon his living up to his ideals insofar as he can.

It is hard to fail but it is worse never to have tried to succeed.

All daring and courage, all iron endurance of misfortune make for a finer, nobler type of manhood.

Only those are fit to live who do not fear to die and none are fit to die who have shrunk from the joy of life and the duty of life.”

– Theodore Roosevelt (26th President of the US)

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Climbing the stairs

DATE: 2022-06-16
AO: Freestate
Q: Deagle
PAX: CashOnly, ShowMe, Horshack, Winston, Wildcat, Butter, Dungeon Master (Amon) FNGs: Cannoli
COUNT: 9
WARMUP:
• SSH x 25 IC
• Randys x 20 IC
• Imperial Walkers x 15 IC
• Mountain Climbers x 15 IC
• Carolina Dry Docks X15 IC
• Hairy Rockets x15 IC
• 2 laps around the blacktop, karaoke on the sides
• Seal Claps x15 IC
• Side Lounges x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC
• Mosey to the Stairs of Insanity

THE THANG:
• 3 rounds of the following exercises (40/20 seconds in each station, then 50/10 then 60/0) o Upper location – plank
o Middle Squats
o Down – Merkins
o One round of running around the stairs for recovery
• Suicide at the parking lot
• Mosey on our way back to the blacktop

MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Heel touches x15 IC
• Little Mermaid x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

ANNOUNCEMENTS:
COT:

Posted on

Saturday Sweat

DATE: 2022-06-25
AO: Farm
Q: Chile
PAX: Matthew – Running Man, Gekko (Keith Capp), Faceplant
FNGs: None
COUNT: 4
WARMUP:
SSH
Imperial Walkers
Beet Pickers
Michael Phelps
Frankensteins
Arm Circles

THE THANG:
Tabada
3 Rounds of Each Set:
30 seconds on/15 seconds rest

Set 1 –
Step-ups
Squat jumps
Bonnie Blairs
Curtsy Lunges

Set 2 –
Diamond Merkins
Merkins
Inch Worm Merkin
Arm Circles

Set 3 –
Criss Crosses – on back, legs straight out, cross one leg over the other LBCs
Freddy Mercuries
Mountain Climbers

MARY:
Nolan Ryans
Penguin Crunches

COT:
Be so busy improving yourself that you have no time to criticize others. – Chetan Bhagat, Indian author

If you have time to whine and complain about something then you have the time to do something about it. – Anthony D’Angelo, American author