Backblasts

DATE: 2023-04-29
AO: Farm
Q: Sparky
PAX: Gekko (Keith Capp), Infinity
FNGs: None
COUNT: 3
WARMUP: SSH, beet pickers, wMH, surrenders, arm circles, calf stretches THE THANG:
Band workouts
2x rounds each
Dead lift
Lateral raises
Bent over rows
Merkins
Biceps curls
Upright rows
Pull apart
Squats

MARY: wall sit
ANNOUNCEMENTS:
COT:
You learn to speak by speaking, to study by studying, to run by running, to work by working, and to live by loving. All those who think to learn in any other way are deceiving themselves. Saint Francis de Sales

DATE: 2023-04-28
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Old Bay, Gherkin, Poe
FNGs: Blart
COUNT: 6
WARMUP: SSH, arm circles, imp walkers, cherry pickers, WMH, down dog, up dog, OYO 30 THE THANG:
Seven of diamonds – instead of running to 4 corners of the field, we stayed out of the rain and did IWs, planks, Al Gores, high knees between reps Set 1 – Burpees x7
Set 2 – Merkins x14
Set 3 – 4 count flutter kick x21
Set 4 – Squats x28
Set 5 – 4 count Plank Jacks x21
Set 6 – 4 count LBC x14
Set 7 – Lunge Walk to wall and back

COT – The bad news is you’re falling through the air, nothing to hang on to, no parachute. The good news is, there’s no ground. … it’s easy to fall prey to the “if/when x happens, then it’ll be all good and I’ll be happy” … it’s an illusion. There’s no magical thing/place that fixes all of life’s problems. This is it, try to enjoy the ride.

DATE: 2023-04-28
AO: Patriot
Q: sticks
PAX: Legacy, Ice Tea, Sunshine, bogey, Big Short, Fish Fry, CableGuy, Bone, Anchorman, Strange Brew FNGs: None
COUNT: 11
WARMUP: SSH, Hillbillies, Don Quiotes, Stretching
THE THANG:
Aerobic Test: The Pacer
Strength Test: Big Boy Situps + Mercans
Flexibility Test: Sit and Reach + (22 Burpees – # of people who passed the sit and reach)

Extra Credit:
Monkey humpers + Squats + Field Sprint
Dirty Dogs + Donkey Kicks + Diamond Mercans + Field Sprint
Bonnie Blairs + Imperial Walkers + Field Sprint

MARY: Plank Saw, Box Cutters, LBC’s
ANNOUNCEMENTS:
May is mental awareness month
Ice Tea is new Patriot Site Q

COT: Keep my buddy Rasheed in your thoughts and prayers today. Going in for major surgery today.

DATE: 2023-04-28
AO: Sparta
Q: Lightyear
PAX: Zeus, Nano, Peanuts, Battleship, Flapjack
FNGs: None
COUNT: 6
WARMUP: pax starting with some SSH and we waited for 🥜 to roll in… then some 🍒 pickers, hairy rockets, arms circles and a mosey in the rain. THE THANG:
– Thang 1 – 10 min EMOM with your favorite coupon. 10 Curls, 5 Merkins, 10 shoulder presses, 5 Merkins. Totally upper body burn out! – Then the PAX hit a Ricky Bobby around the school to cool down in the rain.
– On to Thang 2- ladder workout with reps of 5, 4, 3, 2, 1, 2, 3, 4, 5 of Burpees, Air Squats, Merkins, Big Boys. MARY: just enough time for some American Hammer, Pickle Pointers, and WWIs ANNOUNCEMENTS: dads camp 2 June, Murph prep, and K-Pop taking site Q for Sparta!
COT: Get Right, Live Right, and Leave Right. We all need Gaurd rails in place to sometimes get back to Get Right.

DATE: 2023-04-27
AO: Olympus
Q: Peanuts
PAX: Zeus, Nano, Battleship, Hightower, Mule, Doodles, Monte Karlo FNGs: @woodpecker
COUNT: 9
WARMUP: SSH; FRANK; HK; BK; MP; WMH; DD; WGS; CK
THE THANG: Split into 2 teams (A & B). Line up of travel from cards; B team picks exercise and reps upon arrival from cards. Must get exactly 100 yards from to avoid jailbreak penalty (sprint length of field and back). If you get exactly 100 yards you get a 1 lap bonus. Did once in teams and once Ricky Bobby style. MARY: WW2; FKs; RAR
ANNOUNCEMENTS: Dads Camp; Plays; Murph
COT: It was a team effort. I appreciate the commitment of every man out there trying to get better and push one another. It’s something that is unmatchable.