Pearl Harbor day

WARMUP: 10 of each: windmills, LSS, IW, Moroccan Nightclubs, SSH
THE THANG:

Round 1 for the actual day of Pearl Harbor – 12 rounds of 7 toe touches, 1 pull up, 9merkins, 4 squats, 1 pull up (12 7, 1941 – see what I did there?)

23 CCD run to bottom and complete 35 flutters and run back to top of hill for 2,335 servicemen who died

24 LBCs run to bottom and complete 3 burpees and run back to top of hill for 2,403 total people killed

20 wide arm merkins run to bottom hill and complete 26 WW2 sit ups and run back to top of hill for 2,026 sailors/marines killed

16 diamond merkins run to bottom hill and compete 6 burpees and run back to top of hill for 1,606 sailors who died aboard the ships

11 ranger merkins run to bottom hill and complete 78 hello dollys and run back to top of hill for 1,178 wounded Americans

6 burpees run to bottom of hill and complete 8 burpees and run back to top of hill for 68 ships destroyed

3 pull ups, 5 squats and 3 LBCs at the pull up bars for 353 aircraft destroyed

MARY:
ANNOUNCEMENTS: read newsletter!!
COT: prayers for marriages and Truckers cousins new born in hospital

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Just a little spritz

WARMUP: Short yog around the campus ending up under one of the overhangs. PAX seemed happy to be out of the ‘spritz’.
THE THANG: Partner up and start with Lazy Dora. 100 Merkins, 200 LBCs, 300 Squats.
>P1 does 10 Merkins while P2 holds plank then swap and continue swapping until 100 total.
>P1 does 20 LBCs while P2 holds 6″ leg hold then swap and continue swapping until 200 total.
>P1 does 25 squats while P2 holds Al Gore then swap and continue swapping until 300 total.
Light yog around bus loop to central overhang area.
Who’s the King? Every minute on the minute. Start with 1 burpee and 20 shoulder taps (L+R=1). Each minute add one burpee, same # of shoulder taps. Rest time is whatever time you have left in the 60 seconds. Keep going until you can’t get everything done in the 60 seconds. As Cyclops is fond of saying…this one escalated quickly. If you can’t complete the round then you’re out and you do 5 burpees and 20 SSHs. A few made it through round 8 but no one started 9.
Quick 10 count then move to back lot. 4 rounds of the following: 10 jump squats, 10 plank jacks, 10 bomb jacks, run a lap. Back to the overhang for some Mary: boxcutters, flutters, protractors, and LBCs. Recover, recover. Back to COT.
Great work by the PAX today. I appreciate everyone for coming out in the spritz.

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A “moderate” 29 degrees

WARMUP:
SSH 25 IC
Windmills 10 IC
LSS 15 IC
MNC 15 IC
Yoga

THE THANG:

11’s – Mike Tyson & Big Boys with a shuffle to and from

DORA – 100 Merkins, 200 gBobby Hurleys, 300 American Hammers

Mary – Flutters, Box Cutters, LBC, Freddie Mercury

MARY:
ANNOUNCEMENT:
COT:

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Baxter Loops

WARMUP: Ran to Baxter Mushroom pool parking lot
THE THANG: Run laps around the circle road. At each stop sign do the following.
15 Merkins (5 Diamond, 5 Regular & 5 wide arm)
15 Squats
15 LBC

Return back to COT
MARY: A few were back early for 3 mins of Mary
ANNOUNCEMENTS:
COT: Prayers lifted for healing, surgery, lost loved ones.

Thanks Badlands for the opportunity to Q and lead the pax.

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Snake in the Forest

A quick warm up….Then a lot of carrying to start off. We headed off campus towards Forest Creek Middle and found an awning. The rain was solid this morning.

10 swings
10 merkins
10 goblet squats
10 swings
9 merkins
9 goblet squats
10 swings
8 merkins
8 goblet squats
etc.

Ran a lap

1 min swings
30 sec cleans on the right
30 sec cleans on the left
30 sec racked reverse lunge on the right
30 sec racked reverse lunge on the left
30 sec squat thruster on the right
30 sec squat thruster on the left
4 min total and that’s a real burner

Ran a lap

Rinsed and repeat the 4 min sequence

Carried back to COT. 1 mile total distance most of it with the bell

Manmakers until the Bushwood PAX joined us. Grinder led some exercises to make sure the COT video looked like we’d been in the rain. Always an honor to lead.

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Things I stole from Tesh

WARMUP: SSH, IW, HW, Merkin (slow)

THE THANG: https://f3thefort.com/2019/10/24/2019-43-minnow-pond/ Stole this one from Tesh. Thanks for writing the backblast buddy! We made it 4 rounds

MARY: called some yoga at COT, approximately 70 seconds worth

ANNOUNCEMENTS: newsletter is there to be read in your email inbox

COT: practice gratitude like you work on your fitness, CONSISTENTLY

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Win the Morning, and the Day

WARMUP: Quick run around the parking lot, back to an area close to COT then circle up for 15 reps each of the following:
* SSH
* Windmills
* Imperial Walkers
* MNC
* Strawberry pickers
That got the heart rate up. muscle groups loose, and blood flowing nicely.
THE THANG:
Keep it simple. Starting from where warmups were done near COT, do the following in order…..
* 5 Burpees
* 10 Box cutters
* 20 Hand-release merkins
* 40 Mountain climbers (2 ct)
* Run a lap around the shopping center’s parking lot (approx 1/4 mile loop)
* Repeat until time is up

Not much mumblechatter because we were all in constant movement. Everyone got in at least 2.5 miles, others got in more. Tesla was King, lapped everyone at least once. I think he got me twice. Ugh!!!

ANNOUNCEMENTS:
* A LOT going on! Read the newsletter, get involved.
* Thanksgiving convergence this Thursday at The Ranch!
* Raised approx $1,100 at the Bourbon Tasting! Great job Cyclops organizing and hosting, and great job Wegmans on the catering.
COT:
* A lot of P&P.
* Special prayers for Spectre and his M.
* Blessings for Beaker and his M in celebrating their 5th anniversary.
* Prayers for my youngest son as he is battling flux at school still trying to get accustomed to the workloads and responsibilities of 6th grade.
* Sorry if I missed posting any of them in this backblast. My mind is still covered in frost.
* Give thanks this week, pay forward your blessings to someone less fortunate and in need.

Thank you Badlands for the opportunity to lead. Thank you PAX for showing up and pushing yourself and each other. We won the morning!

Thankful and blessed,
-NASA

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Forget the Spartans!

WARMUP: If you consider an almost 1 mi run with toy soldiers, karaoke, NUR and 60 merkins a warmup, then yes
THE THANG: broke up into three groups of three for 4 rounds of pain stations…

First round:
Group 1- 20 pullups
Group 2 – run around small parking lot
Group 3 – 30 burpees

2nd Round
Group 1 – 15 pullups
Group 2 – run
Group 3 – 50 merkins

3rd Rd.
1 – 5 pull ups, 10 squats, 15 calf raises
2- run
3 – 50 flutters

Rd 4
1 – 50 squats
2- run
3- 25 Mike Tysons

Run back towards COT, got in some wall sits with 5 merkins each
MARY: More merkins and some supermans
ANNOUNCEMENTS: tons of stuff going on
COT: prayers and praises!

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Five at the….oh wait – that’s Friday!

WARMUP: Jog with some windmills, planks, merkins, produce pickers aka tally taps and moving from light pole to light pole with burpees, merkins or squats at each, then…..
THE THANG: Joined the PAX doing the Chad 1000X workout at the stadium. We went to the track and did laps, stopping at the 50’s for 10 merkins at between the uprights behind each end zone for 10 squats each. 7-8 laps completed and Slap Shot was king.

PAX got 2.5 miles and between 180-200 merkins and the same on squats. Simple but got our monies worth.

MARY: It exists, we talked about it as we scrambled to make it back to COT from the stadium by 0600.
ANNOUNCEMENTS: We’re numerous…..and in the newsletter.
COT: YHTBT.

Thanks for the call, Yard Sale. Always an honor. Until next time……

Cyclops

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STL Teams

Chilly morning so mosey over to medical offices behind bank at top of Dave Gibson to warm-up. Break out into teams of 4 or 5.
Laps are up Dave Gibson, down 160 to Arby’s, right into Earthfare lot, right on road that returns to start.
Hills are down Dave Gibson up to GHES and then back to start.
As a team complete the following as efficiently as possible:
6 Laps, 6 Hills, 50 Burpees, 100 HR Merkins, 150 Bomb-Jacks, 200 Mtn Climbers.
Every PAX had to run one loop and one hill. From there it was up to the team to figure out how to divide and conquer.
The goal was to get through this the first time and then challenge the teams to figure out how to improve their plan in order to reduce their overall time. Probably due to poor communication on YHC part, we ran short on time to complete the second round. Teams completed as much as time allowed on second round and then returned to COT. This was Wipeout’s second work-out so we went over the 5 core principals and then a quick summary of the 3Fs.

Lots of 2nd F events in the newsletter. Get out and participate!
Thanks Badlands for the Q opportunity!

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