Backblasts

 Coupons + Tire
DATE: 2023-07-22
AO: #ao_lavafield
Q: @Rip
PAX: @Goon @Unicorn @Blue Steel @Kikiwaka (Portland, OR) , Moguli
FNGs: 1 Moguli
COUNT: 6

WARMUP:
Side Straddle Hops
Don Quixote’s
Imperial Squat Walkers
Arm Circles – Forward & Backwards
Halo’s

THE THANG:
Buy in: One lap over bleachers

Line up at goal line with coupons:

Coupon Curls 5 ea- lunge walk to Tire (10 yard line) Mike Tyson’s against tire 5 ea – bear crawl back

Coupon Squats 5 ea – lunge walk to Tire – box jump to tire 5 ea – bear crawl back

Coupon Swings 5 ea – lunge walk to Tire – Derkins with feet on tire – bear crawl back

Coupon Overhead press 5 ea – lunge walk to tire – Step up to tire 5 ea – bear crawl back

Coupon press 5 ea – lunge walk to tire – Elevated plank on tire + shoulder touch 5 ea – bear crawl back

Once you complete one full rotation start again with your buy in (run over bleachers) and then start the rotation by adding 5 to each exercise (second round 10; third round 15; and so on)

MARY:
Alabama Prom Dates with feet on tire
LBC’s with feet on tire
With feet on tire – 6 inch leg lifts
Alabama Prom Dates

COT:
Recently, there’s been increased interest in extending the human lifespan — not only making it to the century mark (and beyond), but spending those last decades healthy and strong.

In one way, this interest in living longer isn’t very surprising; no one welcomes death.

Yet in another, it is a strange thing, given that so many people struggle to make much of the years they currently have at their disposal.

As the writer Susan Ertz put it:

“Millions long for immortality who don’t know what to do with themselves on a rainy Sunday afternoon.”

Growing up, no one tells you that one of the greatest challenges of existence is figuring out how to sustain a sense of meaning over multiple decades of life.

Given that the resources that can be drawn upon to create meaning — family, friends, career, hobbies, spirituality — can never be added to, how do we mine new satisfactions from them year after year?

What do we do when a marriage feels stale, planning your dozenth trip doesn’t offer the same thrill, and listening to yet another sermon on the same topic puts your soul to sleep?

What good is it to add a tenth decade to life, if one’s fourth already feels worn out?

It’s great that there are so many scientists, researchers, and gurus who can tell us how to optimize our sleep, exercise, and diet. But we need just as many prophets, poets, and philosophers who can tell us how to vitalize a sense of purpose.

It’s great to spend time figuring out how to add years to your life, but you need to put an equal amount of energy into figuring out how to add life to your years.

It’s great to keep your heart beating strong, but you must also find what your heart will beat for.

Backblast! Form School
DATE: 2023-07-21
AO: #ao_lightningrod
Q: @Stray Cat (Portland, OR)
PAX: @Red Curry @Rip @Unicorn , Phobos
FNGs: 1 Phobos
COUNT: 5

WARMUP:
SSH  IC25
Toy Soldiers IC10
Third Grade Exercise IC10
Halos IC10
Forward Arm Circles IC5
Backward Arm Circles IC5
Scissor Arms IC10
Slow High Knees IC10
Mosey to Field

HardStyle Bigboys x 10
Three sets:
Strict Rows IC12
Strict Squats IC12

Strict Merkins to Failure

THE THANG:
10 Strict Form Burpees
40 Yds Lunge Walk
10 Strict Form Merkins
40 Yds Bear Crawl
20 Yds DeadBug Shuffle

MARY:
Mosey back to flag
FlutterKicks IC25
LBC IC25

ANNOUNCEMENTS:
Timberline Trail
Ghost CSAUP

COT:
Good Timber
by Douglas Malloch
The tree that never had to fight
For sun and sky and air and light,
But stood out in the open plain
And always got its share of rain,
Never became a forest king
But lived and died a scrubby thing.
The man who never had to toil
To gain and farm his patch of soil,
Who never had to win his share
Of sun and sky and light and air,
Never became a manly man
But lived and died as he began.
Good timber does not grow with ease:
The stronger wind, the stronger trees;
The further sky, the greater length;
The more the storm, the more the strength.
By sun and cold, by rain and snow,
In trees and men good timbers grow.
Where thickest lies the forest growth,
We find the patriarchs of both.
And they hold counsel with the stars
Whose broken branches show the scars
Of many winds and much of strife.
This is the common law of life.

it was great to see Unicorn 2.0 (Phobos) at this beatdown.
-StrayCat Out

AO: Lightening Rod

QIC: Steamy Nix

PAX: Rip, Red Curry, Stray Cat, Goon, couple mini-goons (no not his kids)

Conditions: high 50’s when we started. 60’s at the end.

Warm up:

30 SSH,
10 Daisy Pickers (5 each leg),
10x HC Jane Fonda’s (10HC each side)
10X HC Jane Fonda’s forward 30 degrees each side
10X HC Jane Fonda’s backward 30 degrees each side
Cat Cows, 10 seconds each position, 2x each position.
On your six calf stretch, 15 seconds each side
10X HC Monkey Humpers

Mosy to round about down Woodward street, then back to school, down side of school to football field. Down stairs for Steamy Nix Special Wall sits.

On the wall. Hold 30 seconds. 10X HC Halos. 10XHC Cherry pickers. 10XHC Morrocan Nigh Clubs. Hold for another 30 seconds. Recover.

Mosey back up stairs to front up school.

The Thang:

POWER T’S

Each man gets his own bench.

15 decline mumerkins on benches
Lung across to other bench
15 step ups (HC)
Bear crawl back to starting bench.

Repeat X3

Go to front corridor of school and complete burpee – broad humps until you reach the end with the cent divider.

Mosey back

15 tricep dips on bench
Lung across to other bench
15 hollow body crunches (lift both feet and outstretched hands)
Bear crawl back to starting bench.

Repeat x3

Go to front corridor of school and complete burpee – broad humps until you reach the end with the divider.

Mosey back.

Mary:
Six inchers (one minute)
Penguin crunches
Jane Fondas again.

Thats a wrap!

COT:

Announcements were shared. Couple teenage dudes stole our F3 and Murica falgs while we were mosying but we saw them and caught up. They were a bit freaked but we invited them to the workout and they did a surprising amount (hung around for 15 minutes or so). Reflected on showing an “alternative lifestyle” as Goon put it. Turned the other cheek. Set an example, showed grace.

Ended with a prayer in a body of man. Prayed for the dudes, thanked God for bodies that work. Prayed for the young men who we met, that they’d be protected and be known God, and that theyd have a bright future. Prayed for the men arlund me to have what they need to love well, serve well, lead well.

Backblast! Good Timber
DATE: 2023-07-15
AO: #ao_thedeepend
Q: @Stray Cat (Portland, OR)
PAX: @Spinner (Beaverton, OR)@Goon , Boomerang, Cemento
FNGs: 1 Cemento
COUNT: 5
WARMUP:
SSH x 25
Third Grade Exercise x 10
Don Quiote x 10
Imperial Walkers x 10
Halo x 10
Scissor arms x 10

Mosey to Skate Park
2 sets of hardstyle big boys
2 sets of strict dips on picnic bench

Mosey to field
3 sets of strict rows
2 sets of strict squats
2 sets of strict merkins

THE THANG:
10 Strict Form Burpees
20 yds Strict Lunge Walk
10 Strict Merkins
20 yds bear crawl
Repeat above 2X

20 yds dead bug shuffle
20 yds Crab Walk

MARY:
25 HC Flutter Kicks
25 HC LBC
25 Leg Raises

ANNOUNCEMENTS:
CSAUP at @Ghost (Eagle Creek, OR) place
CSAUP Timerline Trails

COT:
Good Timber
by Douglas Malloch
The tree that never had to fight
For sun and sky and air and light,
But stood out in the open plain
And always got its share of rain,
Never became a forest king
But lived and died a scrubby thing.
The man who never had to toil
To gain and farm his patch of soil,
Who never had to win his share
Of sun and sky and light and air,
Never became a manly man
But lived and died as he began.
Good timber does not grow with ease:
The stronger wind, the stronger trees;
The further sky, the greater length;
The more the storm, the more the strength.
By sun and cold, by rain and snow,
In trees and men good timbers grow.
Where thickest lies the forest growth,
We find the patriarchs of both.
And they hold counsel with the stars
Whose broken branches show the scars
Of many winds and much of strife.
This is the common law of life.

AO: Oakery

QIC: Ghost

PAX: Coinage, Goon, Revolution

Conditions

60 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• calf raises 20 second each
• Hillbilliess x12IC
• Daisy Pickers x 10IC
• Halos x 8IC
• Mosey around building set up two coupons on near side of meadow

The Thang

• Running in a figure 8 around the meadow crossing at the tent
• 1 PAX always doing burpees in the middle, relieved by next PAX who crosses at the tent.
• On north side of figure 8 complete 15 reps of 2 exercises
• On south side of figure 8 complete 15 reps of 2 exercises
• AMRAP – 3 rounds 8 minutes each
• 1st round exercises – north – 15 merkins, 15 big boys – south – 15 rows, 15 bonnie Blairs
• 2nd round – north – 15 squat jumps, 15 sherkins – south – 15 curls, 15 murder bunnies
• 3rd round – north – 15 freddiez, 15 J-Los – south – 15 shrugs, 15 broad jumps

6MoM

• 20s plank

COT

God has set eternity in the hearts of men.

The idea of eternity often scares me, but we shouldn’t ignore its implications, but try to face it honestly and squarely.

Ghost out

AO: Oakery

QIC: Ghost

PAX: Coinage, Lucky Charms

Conditions

60 degrees, dry

Warm up

• SSH x20IC
• Leg swings x8OYO forward and sideways
• calf raises 20 second each
• Imperial Squat Walkers x12IC
• Daisy Pickers x 10IC
• Scissor Arms x 8IC
• Stretch

The Thang

• Run around meadow trail 90s, then do the following exercise based on the tree you are nearest when the bell rings. Continue for time.
• Maple – 20 merkins
• Oak – plank 60s and switch directions
• Ash – 10 burpees
• Doug fir – 20 Russian twists
• Cedar – 20 Bonnie Blairs 
• Coupon – 20 rows or curls
• Every time you pass someone going the opposite direction say howdy and one big jump.
• Every third interval is bear crawl instead of jog.

6MoM

• Freddiez x 20 IC
• Reverse snowman x 20IC
• side plank – 40s each side
• four good merkins

COT

Seeking moments of transformation

I’ve had maybe a half a dozen sudden and major shifts in my perspective on things in my life. Some were thrust upon me, but some I actually sought out. Usually when we are bored or frustrated or “in a rut” there is a perspective that can get us out of that. It might not be easy to find, but it is there.

I thought of this because I listened to an interview with RFK Jr. yesterday and found him quite intelligent, though he challenged a couple of my assumptions about things. Not what I expected.

Coinage expressed that he had a similar perspective shift recently with regard to his faith, remembering that God is not going to abandon him. Lucky Charms said he found it really helpful to keep in touch with a person he knows that has very different views from him.

Ghost out

Conditions: 55deg, slight mist at end

Zachary Tellier HERO WOD Modified
DATE: 2023-07-10
AO: #ao_lightningrod
Q: @Goon
PAX: @Goon
FNGs: None
COUNT: 1
WARMUP:
Motivators from 5
Grandpa Jacks – IC – 10
Imperial Squat Walkers – IC – 10
Don Quixotes – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Partner Arms – OMC – 10sec
Phelps Claps – IC – 10
Arm Circles Forward – IC – 20
Arm Circles Backward – IC – 20
MOSEY to field

OYO 
1 Burpees
2 Merkins
3 Bonnie Blairs
4 Big Boys
5 Air Squats

THE THANG:
Zachary Tellier HERO WORD (modified). Start at the goal line.

10 yard Sprint to the 10
    • 10 Burpees

10 yard Sprint to the 20
    • 10 Burpees
    • 20 Merkins

10 yard Sprint to the 30
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)

10 yard Sprint to the 40
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)
    • 40 Big Boys

10 yard Sprint to the 50
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)
    • 40 Big Boys
    • 50 Air Squats

Shuttle run to close out, grab cones & pass out some flyers to track runners.

MARY:
Mountain Climbers – IC – 25
Plank Jacks – IC – 20
High Plank / Low Plank – IC – 10
Pickle Pounders – IC – 10
J Lo’s – IC – 10

ANNOUNCEMENTS:
See #announcements channel

COT:
It’s not about what we GET that makes us happy. It’s about what we BECOME. – Tony Robbins

AO: The “Oakery”

QIC: Output

The PAX: Goon, Ghost, Fishman, Stark (Down-Ranger)

Conditions

57 degrees, dry

Warm up

• SSH x4
• Mozey around parking lot x2
• Leg swings x8 OYO forward and backwards
• Jane Fonda’s x20 each leg
• Plank x120 seconds
• Monkey Humpers x 20

The Thang

• Partner up…. roll dice… do the excercise and the reps you roll with partner x 3 sets
• Mosey to back 40 trail, down to creek while rifle carry coupons, hand off to partner every 60 seconds, cut way through foliage to other side of trail, come out alive, take coupons back to A/O storage.
• Mosey around parking lot, side to side.
• Back to flag pole.

6MoM

• Box cutters x 20IC
• Plank Jacks AMRAP

COT

Whatsthe freedom your most thankful for? Why?

Stretch during COT… take care of your body.

Output “10-7” Goodnight