Fitness, Fellowship, Faith
Fitness, Fellowship, Faith
BACKBLAST
“Watch out for all the Ice!”
Date: 1.18.25
AO: #ao_launch_pad_maplewood
Pax: @Fulton @Ġumbø @XYZ @Fraction @Babyback @Wayne Babies @Seltzer @Eraser @Honey Pot @Dingleberry @Skewer @Patches OHoulihan @Rent-a-Chopper @Patty @Zinfandel (F3 Waxhaw — One of the Carolinas?)
Q: @Vanilla Ice
FNGs: 0
Count: 16 (aka “11-2+7”)
Conditions: Under the Pavilion, surrounded by 🧊 & 🌬️
Pre-BD Burpees:
@Ġumbø @Fulton @XYZ & YHC
25 Minute EMOM (Pax choice for #)
Welcome — Intro — Disclaimer
Credo
Mission Statement
Warm-Up
10 Burpees OYO
Core Principles
SSH x 76 IC
The Pax were in a rascally mood today. Mumblechatter was all over the place.
So, the Q cut the warmup short and got right into…
The Thang: EMOM Blockee Festival
– 30 Minute EMOM
– Every Minute = 4 Blockee Buy-In
– Rest of minute filled with following exercises…
Minute 1: Circle Run
Minute 2: Air Squats
Minute 3: Curls
Minute 4: Overhead Press
Minute 5: Rest
Minute 6: High Knees
Minute 7: Jump Squats
Minute 8: Dips
Minute 9: Rows
Minute 10: Rest
Minute 11: Smurf Jacks
Minute 12: Jump Knee Tucks
Minute 13: CPRs
Minute 14: Carolina Dry Docks
Minute 15: Rest
Minute 16: Rifle Hold
Minute 17: Al Gore Squat
Minute 18: Isometric Curl Hold
Minute 19: Coupon Al Gore Hold
Minute 20: Rest
Minute 21: Tree Pose
Minute 22: Tree Pose (Alternate)
Minute 23: Standing Leg Extension
Minute 24: St. Leg Ext. (Alternate)
Minute 25: Rest
Minute 26: Merkins
Minute 27: Thrusters
Minute 28: Burpees
Minute 29: Blockees
Minute 30: Blockbusters
Mary
In & Outs x 30 IC
Wide-Leg Sit-Up x 20 IC
Wide-Leg Sit-Up Again ( @Fulton wasn’t paying attention) x 30 IC (little bit faster)
Lemon Squeezers x 22 IC
Recover Recover
MABA Count = 130 (plus whatever extras you did in the final 5-minute segment…and the Pre-BD session)
Count-O-Rama
11 – 2 + 7!
Name-O-Rama
Announcements
– @Ġumbø gave out 300 Post patches to myself and @XYZ (thank you, brother, for the unexpected surprise!)
– Prayers for @Waldo (JeffCo) as he has surgery this morning before moving to a rehabilitation center to get to work
– Prayers for @Slacker as he begins a military deployment to the Middle East. His farewell BD is Wednesday, Jan 22, at #ao_the_herd_shrewsbury (where else could it be?)
– It’s going to be cold (bitterly cold) again this week. Hydrate, get rest, and gear up.
Circle of Trust
Spoke about the impact fathers have on their children, particularly their sons. This is really a necessary impact.
All the songs on our playlist today were artists who have “famous” fathers in a similar industry — The Wallflowers, Mammoth WVH, Ultra Q, Inhaler. Heck, even the theme song from Superman “Son of Jor-El” applies!
When I think about my father, the two things I most remember he impressed on me as a youth were:
1. Recognizing from an early age that you are capable of big things, and that hard work early on will pay off in a big way later in adult life
2. Spending time with me going to the gym together. That focus on fitness was a great way of spending time together and helping to instill strong, disciplined habits early in life.
Closed in Our Father prayer for @Waldo (JeffCo).
Love you all,
🧊