FNGs: Nope
Warm Up: Reg-U-Lar
The Workout: Well, this is so late 6/29 Credit is due…..I really just wanted to make sure that everyone got credit for their efforts!
Mary: Nope.
Announcements:
T-Claps (Recognition):
Prayer:
Warm Up:
Inchworms, side shuffle squats, axe kicks, crescent kicks. Money to the back, and SSH, arm circles, and shoulder rolls.
The Workout:
Decreasing-rep rounds: 15-12-9-6-3:
Mary:
LBCs, side-plank pulse, pikes on the bar or knee-ups
Combatives
Blocking and flowing like water
Announcements:
Emreril’s raffle
T-Claps (Recognition):
Martini, for taking Q the past 2 weeks. Cupid for rockin the ECs.
Prayer:
Norm traveling; youth ministers’ families at H1N1’s and LED’s churches. One lost their 2-month old, one lost a husband.
First, WTF is quinoa. Second, I had to ask Alexa how to spell it.
Happy Independence Day!
5 for 7.4 mile EC: Pikachu, Cobbler, Warbucks, H1N1, Skidmark
Several others for 2 mile EC
39 Pax posted this morning.
FNGs: Welcome Oboe and Snowden
The Workout:
T-Claps (Recognition): American Eagles: Popinski, H1N1, Yogurt, Banana Seat, 187, Pikachu, Lipstick was on his way.
Prayer: Warbucks and family, Thank you for the freedoms and our first responders, 243 years ago men sacrificed their lives to fight for the freedom we have today, good to Noah’s Arc back out, safe travels this weekend
FNGs: None
H1N1 with the Q for the beatdown at the Nest. Two for EC – Cupid and H1N1
Warm Up: Figure eight through the parking lot with feet shuffle on the curbs around each island. SSH, Windmills, IW, HB, arm stretches
The Workout: 7 of Diamonds was on the menu for today’s beat down.
Rd 1 – 7 burpees at each base with a mosey between the bases.
Rd 2 – 14 merkins at each base with a mosey between the bases.
Rd 3 – 21 LSF at each base with a bear crawl between the bases.
Rd 4 – 28 Squats at each base with a bear crawl between the bases.
Rd 5 – 21 Windshield wipers at each base with lunges between the bases.
Rd 6 – 14 Bobby Hurleys at each base with lunges between the bases.
Rd 7 – 7 Diamond merkins at each base with a mosey between the bases.
With 4 minutes to spare, heading onto Mary.
Mary: 1 minute all out BTTW
Announcements: see slack and Facebook
T-Claps (Recognition):
Prayer: Youth pastor friend of H1N1 3 month son passed away
Sorry for the late backblast, forgot on Monday and Tuesday was swamped.
EC: Cupid, Fonzie, LED, Pikachu
FNGs: Jeter
Warm Up: 15 SSH, 10 Imperial Walkers, 10 Hillbillies, 10 each Sir Fozie arm circles F+R, Michael Phelps
The Workout: Ultimate Frisbee! For every drop or goal, PAX completed an exercise.
Mary: No time for Mary today.
Announcements: Check Slack and Facebook. 1776 workout. Consider donating to the 3rd F charity of the month, Meg’s Smile. Donations per FNG post in July. Details on Slack.
Prayer: H1N1’s pastor had a 2 month old pass away. PAX travelling. Shredder, Crablegs, all other PAX on IR.
Sprints: Cupid, H1N1, Noah’s Ark, Breach, Black Knight, 8-bit, Sugar, Spenda, Yogurt, Pikachu, Yosemite
I’m pretty sure I am missing someone for sprints…please let me know and I can add them.
FNGs: none
10 packs with 1 EC
Warm Up: jog to concession stand. 15 SSH, good mornings, 10fwd 10 back arm circles, arm stretches.
The Workout: Several pitches in for today’s Q.
Aiken legs by Breach- 20 step ups, 20 one leg Squats, 20 prisoner squats
Arms by Gump- dips bear crawl, BTW, bear crawl, dips bear crawl, people’s chair, crawlbear, Erkins ,bear crawl, BTW, crawl bear, erkins.
The Gross by LED- 12 reps of 12 exercises. Lbc, WWII, LSF, Merican hammer, boat canoe, wide merkins, reg merkins, diamond merkins, box cutters, heel taps, burpees, …?….
Rocks by Fonzie-2 rounds of 25 reps curls for girls, shoulder press, chest press, skull crushers, rut rows.
To tennis courts and did 3 runs of vacuum cleaners with partner and 5 shoulder tapes at end of each run.
Mary:Yoga Stretches, alphabet soup
Announcements: 1776 workout, shredders mission support, H1N1 pastor support via GoFundMe.
T-Claps (Recognition): All the men that stepped up to make possum trot a beat down today. Breach for wearing breath taker @1776 workout
Prayer:Noah’s arch, Gumps friend in bike accident, h1N1 pastor and family
YHC decided to mix it up again at AGS this morning. Pre-Blast promised no more than 4 miles, two less than the standard 6 everyone has come to know and experience on Sunday’s. A lot of familiar faces this morning- A Cowboy with DawgPound, and Cupid. An unoccupied silver sedan, which meant Redenbacher was out getting some EC. Planted the flag and in the corner of my eye see a Bobby Dall sighting. He survived Whiplash yesterday and was looking for some recovery…Unfortunately, for him this morning his workout from yesterday was to be a continuation, but at a different speed, which I’m sure he appreciated..
At the 6am start, we had a perfect 6 to start the morning off right.
Warm Up: Light mosey to the Ivan parking lot. Circled up for prison Squats X10, Mountain Climbers X10, Imperial Walkers X10, Fazio Arm circles 10F\10B, Michael Phelps, HB’s X10. From the Ivan parking lot, mosey’d to the top of Stinson with a Squat hold for the six and while I explained this morning’s menu.
The Workout: This morning we would break out the areas surrounding Womble into segments of accountability. We would first journey to the Stop sign at the bottom of Stinson. When PAX arrive to the stop sign, they would perform 5 Burpees, 10 Star Jumps, 20 Squats, and LBC’s until the last PAX had completed their squats. From the bottom of the hill, PAX would continue their run back up the hill and back to the top and perform the same set of exercises- 5 Burpees, 10 Star Jumps, 20 Squats, with a Squat hold for the 6. By that point, everyone had a good lather going and YHC called for an Indian run to the left and proceed up Grigsby to the crosswalk just before the baseball fields to the left. PAX did a rinse repeat of Burpees, Star Jumps, and Squats. Then called for a Scout run, where the lead PAX would run their 5k pace as far ahead as they wanted and then circle back to fall back in line. The run continued all the way to the Sugg Farm gates, where PAX did another rinse repeat of Burpees, Star Jumps, and Squats. Squat hold for the six, before scout running it back to the statue in the middle of the baseball fields. Circled up for a set of squats and monkey humpers. Checked the watch, and was going to do it again for the second straight week by making good on my promise of exact mileage and timing. 4.0 miles, no more and no less. Redenbacher questioned whether YHC had an internal GPS. I guess we’ll have to see what happens next week.
Mary: PAX performed a series of stretches- Plank position performed a right foot over left\left over right to stretch out the calves. Regular Plank, Right Arm Up, Left Arm Up. As we switched to Left Arm, Bernie cruised by to say a hello to PAX. Continued with a runner’s stretch-left leg to left hand, right leg to right hand. Homer to Marge both legs X10, Left Leg X10, Right Leg X10. American Hammers X10. Plank to a Downward Dog with a slight roll back to upright position. As we resumed upright position, Bernie had circled back for some quality COT
Announcements: Cupid shared that Ultimate Frisbee is on the agenda for Mutiny tomorrow. 1776 Workout on July 4th. YHC called a second F at Dunkin Donuts to cap off this morning’s activities.
T-Claps (Recognition): All PAX for holding each other accountable throughout this morning’s workout.
Prayer: Prayers for speedy recoveries for PAX that are injured and for those managing marital challenges. YHC took us out.
Pax of 9 for a deck of trouble
H1N1, Forceps, Gump, 8-bit, Bubba, Foghorn, Cupid and Breach on the Q, Bullseye for Mary
Warm Up:- Run around the pond and circle up for 22 counts of SSH, GoodMornings, Imperial Walkers, Prisoner Squats and Frankensteins
The Workout: Using the F3 deck of misery we moseyed down the rock pile to get things started with 22 counts of Curls for the girls, Tricep extensions Trunks twists, sumo squats, and Ground Pounders and then 5 card draws.
Mosey to the bathroom shelter for 22 counts of balls to the wall, peoples chair, Australian mountain climbers and seal clap peoples chair.
Mosey to the wall behind the baseball field for some dips, and 5 more card draws.
Snake run up and down the hill and mosey back to the parking lot to finish off the deck and a 4-exercise ab burnout. LBC’s Low Slo Fludders, Box Cutters, and Homer to Marge.
Deck of Misery Cards
Prayers for Noah’s Ark’s wife and for Crab Legs
Closed out in COT
PAX:Norm, Yosemite, Sugar, Cupid, Gump, H1N1, Martini
Warm Up:2 Laps around the parking lot, SSH x 20, Good Mornings X 10, Cotten Pickers x 10
The Workout:Splint into teams of 2 (1 team of 3). The goal was to complete 100 Merkins, 100 LBCs and 300 Squats. The team of 3 completed 150, 300, and 600. PAX 1 executed as many reps as possible while PAX 2 rand the length of the parking lot and back. This did not take as long as expected. Rinse and repeat. On the second round no the exercises were changed to 200 overhead press, 200 reverse LBCs and 400 calf raises.
Once complete, Norm reviewed Rooting and Striking. 30 single strikes and 30 – 3 count strikes.
Mary:Homer to Marge, Box Cutters, Pickle Pounders, Freddy Mercury, Dead Cockroachoach, American Hammer, ABC (Vowels Only x 2), Have A Nice Day
Announcements:1776 Convergence at Womble on July 4th
T-Claps (Recognition):Norm for taking combatives and Cupid for taking out out
Prayer:Those traveling next week, unspoken
EC: Cupid, H1N1
FNGs: None
Warm Up: 20 SSH IC, 10 Fozzy Arm Circles F+R IC,15 Imperial Walkers IC, 15 Hillbillies IC
The Workout: Indian run to train tracks, 2 hand release merkins
Plan was to do 11s while carrying a steel railroad tie back and forth. Turns out railroad ties are way more unwieldy then I thought and that was not a reasonable option. Modified to some sort of rubber railroad tie they had.
Merkins on one side, WW2s on the other. After we got to 8 we cut it short and did 11 WW2s
Ran back to The Nest and found Dovetail! Still not quite in the right time zone from Vegas. We did 3 sets of irkins, derkins, and dips before Mary.
Mary: 15 HtM, 5 HtM left leg up, 5 HtM right leg up, 10 dead cockroaches. Each PAX then picked an exercise. 5 Captain Thors, Low slow flutter followed by 6 inch hold, 5 burpees (didn’t see that coming R22…), and X-men situps.
Announcements: Slack, Facebook.
Prayer: Crablegs, Shredder, all other PAX on IR