Category: backblasts

Sandbag Stations @ the Fort

Leave a comment

WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles
THE THANG:
Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off)

• Sandbag Cleans Pull-through • Sandbag Squat-thrusters

Carry to St.#2

Station 2: body-weight
(3 rounds AMRAP, 1m-on/30s-off)

•Lt. Dan / Burpees / Box-cutters

Partner-up. 1 with BOTH sandbags, other slick——- modified Catch me if you can (after each hand-off, go ahead ~100+ yards, do 10 merkins, come back & swap)
… up to station#3

Station 3: Sandbag
AMRAP 1m-ON/30s-off
• Curls / OH Press /Tricep

Carry to back to #1

Station 1…again: Body weight (wall)

• Stone-cold-Mike-Tysons / Aussie-Mt Climbers / Crabby-Tappies
30 sec on / 30 sec off

perimeter -Sandbag Carry (shuffle perimeter); every tree on left side- 5 SB swings (first 10), then Squats (next 10 trees), then curls (next 10), back to squats… then back to flag due to time
MARY: Am.-hammers, Hello Wheezie, LBC’s
ANNOUNCEMENTS: Read ur newsletter
COT: held…

TClap |
0

Lieutenat Dan’s Braden Speedsters

Leave a comment

WARMUP: Mosey to Braden Pool 20 SSH
THE THANG:
Simple winkie to prep for running season.
Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan’s @ each)
1. Braden Pool
2. 160 & Braden Pkwy
3. 160 & Emory Ln.
4 loops & 4.1miles for most PAX today.
5 loops for <@U5DLC6D7X> as he was the king today!
MARY: None
ANNOUNCEMENTS: Golf Outing, Prayers for Soup to Nuts 2.0 with Pneumonia
COT:

TClap |
0

Tour De Coach’s Box

Leave a comment

WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10
THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly.
Mosey to Pull up bars (they are blocked so Audible) get blocks and do 7’s with manmakers and bent over rows.
Mosey to benches- 25 dips and 25 step ups each leg.
MARY: American Hammers and JWOWS concoction of and an exercise
ANNOUNCEMENTS: Read slack
COT: Prayers for family and friends

TClap |
0

Tour of the Bush with Tires and cindys

Leave a comment

WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang.
THE THANG: Station 1: 20 BBSU, Station 2: 20 Merkins, Station 3: bear crawl up the stairs, Station 4: 20 Mike Tysons, Station 5: flip tires, Station 6: Murder Bunny’s, sprint 100m. Two stops in the middle of the circuit for 5 burpees each.
MARY: 5 PAX for BC and 5 for SL Rucking. We all got together for COT.
ANNOUNCEMENTS:
COT:

TClap |
0

The Twister Special

Leave a comment

WARMUP: Moroccan NC, Windmill and Sun Salutation
THE THANG: Mosey to Baxter Exchange Building for Dora up and down steps with 100 merkins, 150 dips, 200 flutters, 250 SSH and 300 LBC – follwed by wall sit OHC and MTJ on the concrete-mosey back to stop light with calf raises and onward to COT
MARY: Six reps of mary – gas pumper, box cutter, spaghetti and meatballs, high hurdles, rosalita and dead cockroach
ANNOUNCEMENTS: dont forget to donate to WNC recovery efforts
COT: Praise and Prayers to all assisting in NC other prayers mentioned but no recorded here

TClap |
0

Runnin’ In The Rain ‘Til I Go Insane!

Leave a comment

WARMUP: Abe Vigoda, Broga, Cherry Pickers, Pigeon Stretch,
THE THANG: Mosey to Napa. Derkins, Dips & Step Ups in front of Napa, Mosey to main parking lot. 11s: Bomb Jacks, Plank Jacks. Mosey back to COT.
MARY: Carolina Ale House under cover: Freddy Mercury, Honeymooner, LBCs,
ANNOUNCEMENTS: Acceleration Project with Dredd, Hwy 21 Adopt a Hwy, WEP Convergence.
COT: Prayers for family health. Praises for Grandad to be <@U78QN5XU5>! Praises for <@UN6U5PXNJ> and his marriage!

TClap |
0

Dynamic suo

Leave a comment

WARMUP: usuals
THE THANG: dick Webb (pull ups- merkins) wall sits with burpee broadjumps, other leg exercises with walking lunges and sprints
MARY:
ANNOUNCEMENTS: convergence/acceleration project/trash pick up
COT: prayers for mainframes sister, backdrafts mom, staying safe during storm

TClap |
0

I cant hear you??? Decibel to the Rescue

Leave a comment

WARMUP: Did lap around the track
Did some warm up COP
Then mosey to sugar creek
THE THANG:
Burpees merkins squats in between bear crawl crab walks and crawl bears

Mosey to playground
Dora with 50, 100, 150
MARY:
One exercise move each
ANNOUNCEMENTS:
COT:

TClap |
0

Bubbles short run

Leave a comment

WARMUP: 20 side Stratal hop, mosey to loco
THE THANG: partner Dora: 100 merkins, 200 big boys, 300 flutters. Ab circle: flutters, hello Dollie’s, box cutters, big boys, lbc. Up down sprints 10x return to cot
MARY: around the circle group Q
ANNOUNCEMENTS:
COT:

TClap |
0

#eastwardexpansion – OTB with PLC

Leave a comment

– Partner Bear crawls and running.
– nuR uphill
– bball court legs: squat variety and lunge walk
– Life’s a bench: chest and upper body burner
– Jailbreak
– Mary

Parking Lot Coffee (PLC) post-COT

TClap |
0