WARMUP:
THE THANG:
Ruck Fripp Island 4.4miles
MARY:
ANNOUNCEMENTS:
COT:
Standard CoP warmup IC – SSH, WM, IW, broga stuff
Dynamic warmups to take us past the f45 suckers paying to workout at 5am… high knees, buttkickers, toy soldiers, karaoke
Pyramid style workout… run up and perform exercises up near COT, then run back and SSH for the 6.
Exercises: squats, merkins, flutters, CDDs, Lunges
Rep progression: 5, 10, 15, 20, 15, 10, 5
Finished Pyramid with 5 minutes left so circled up and did tempo versions of each exercise IC to finish off with a SLOW BURN
Thanks for the opportunity to lead Peachstand
My boy Poppins blew out his hammy doing something in the shower… sounds wild… so I figured PAX could chase me around for 45 minutes instead.
Pledge at 5:14 brief disclaimer and LFG
Out and back route up main street, right at light, turn around at QT.
Stopped a bout every 1/4 to 1/2 mile for in-cadence exercise escalator style.
Instructed PAX to join in on whatever exercise happening when they arrived
20 SSH IC
Add 5 merkins IC
Add 10 Squats IC
Add 15 OH Claps IC
Add 20 wide arm Merkins OYO
Add 25 LBCs IC
Add 15 Lunges IC
3.5 miles total
Feel better Pop
YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain stations along the way. I hadn’t seen it done so that was the plan.
Weather was perfect. Felt like an early Fall and time for college football.
WARMUP:
SSH x 10
Windmills x 10
Merkins x 10
Arm Circles x 10
THE THANG:
With the BHAG of circling the school, which is approximately 1.5 miles, we moseyed stopping (4) times for the following:
21 KB swings
18 Upright rows
15 Goblet squats
12 Curls
9 Tricep extensions
6 Manmakers
MARY:
Finished at the end with a circuit of the following:
LBCs
Flutters
ANNOUNCEMENTS:
Read the newsletter
YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration.
Weather was warm but less humid than normal in August.
WARMUP:
Circle around the school
SSH x 20
Abe Vigodas x 10
IW x 15
Mtn x 15
Merkins x 10
Wind sprints alone
Wind sprints arm and arm with a partner
Mosey to the back lot
THE THANG:
Partner Up for Dora
Flying Squirrels x 50
Big boys x 100
Monkey Humpers x 150
Seal Team sit ups x 10
Partner Derkins x 10
Partner Dips x 10
Rinse and Repeat 3 times
Seal Team sit ups x 10
Hold plank while each runner sprints 50 yards
Mosey back to COT
MARY:
LBCs x 10
Wheezy Jefferson x 10
Freddy Mercury x 10
ANNOUNCEMENTS:
Read the newsletter
WARMUP: stretch, mobility
THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls.
MARY:
ANNOUNCEMENTS: golf tournament, bethel men’s shelter
COT: prayers for medical conditions, stress on kids with active violence
17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x.
My message: Who is watching you? Is it someone younger? Older? What would they say about you? Are you leading by example? Are you leading through your words?
Thanks for the opportunity <@U686LEPLH> .
<@U03066JLPM0> <@U038GMXLKFC> <@UGND8G4TD> <@U02DKM63B7B> <@UJKGM3VKJ> <@UMB4FRCMA> <@U08GGTLHL> <@U038UMUEB29> <@U5DKASDQU> <@U5RTPS4M8> <@U6AS1MBPG> <@UMRNJ46AW> <@U04M7P605SM> <@U01NGHPR2HW> <@U01BA80UZCY> <@UST30T7FF>
WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:
WARMUP: nah
THE THANG: harvest pointe and back
MARY: one burpee
ANNOUNCEMENTS: golf tournament, care center, invergence
COT: prayers for DDs M and marriages
Walmart round suggested but many Rucker looping aromas Baxter as well.
The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember this one well and was recognized for my mumblechatter in the backblast. Let’s do that!
WARMUP:
Circle the HT
SSH x 30
Windmill x 10
CDD x 20
MNC x 20
Run to the other side of HT
Time on the Wall
Wall sits with alternating burpees x 2
BTW x 30 count
Wall sits with bear crawls
On to the main thing
THE THANG:
BLIMPS around Walgreens – stopping at each corner
Round 1 – 1 burpee
Round 2 – 1 burpee, 2 lunges
Round 3 – 1 burpee, 2 lunges, 3 IWs
Round 4 – 1 burpee, 2 lunges, 3 IWs, 4 merkins
Round 5 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks
Round 6 – 1 burpee, 2 lunges, 3 IWs, 4 merkins, 5 Plank Jacks, 6 Jump Squats
Round 7 – Remove the burpee
Round 8 – Remove the burpee and lunges
Round 9 – Remove the burpee, lunges and IWs
3 Minutes of Mary
ANNOUNCEMENTS:
– Read the newsletter
COT:
– Good reminder from Anchorman on being challenged by those who care about you to get better
– Great wisdom (and funny anecodotes) from IJ today