Backblast: Snow much fun
Date: Saturday, 1/28/23
AO: #ao_tar_pit
PAX: @Shiplap @wet burrito @Pool Boy @Tortuga @Big Mac @Double Dip @LeMond @Gummi Bear @Hershey @T-bone
FNGs: 0
Q: @Tortuga
Total: 10
Conditions: 18 degrees, no wind, untouched snow around the track. Perfect.
WOR: Imperial Walkers, copperhead merkins, wider, and wider still, Michael Phelps, Goof Balls, Abe Vigodas
Thang One: Laps around the track
We stuck together for this one. Four teams. One PAX lay on their back in the sled with a coupon. Teams of three had one puller with the other PAX farmer’s carrying the other two coupons. Teams of two had the other PAX pulling and farmer’s carry one coupon. We switched when any PAX called out, “Switch”. The passenger PAX did reps while riding. We completed three legs each of chest presses, skull crushers, leg lifts, block ferkins, and modified monkey humpers – with hands on the coupon instead of ankles for stability.
Thang 2: Tug of War. Five on five. Two rounds.
Short slow mosey around the track.
Thang 3: Relays
Two teams of five. One PAX in the sled, legs up to allow a PAX to push him while he does chest presses. 30 yards out and back, switching pushers. While waiting to push, PAX completed squats, burpees, or hand release tuck jump burpees. Riders switched after four pushes (or so).
One more round of tug of War.
Thang 4: jumps
straight legged jumps – locked knees. All ankles and arms.
hinge jumps – Slight knee bend, mostly hip hinge and arms.
Squat jumps – Deep squat followed by explosive jump. Coupon high or higher.
Mary:
Leg raise hold to failure, one legged plank to failure, other leg to failure.
American Hammers, IC, 10 normal speed, 10 really slow.
Moleskine: Proverbs 19:20 “Listen to advice and accept instruction, and in the end you will be wise.”
@Big Mac told me Thursday that I wasn’t getting down to 90 degrees on my squats. My sin nature wanted to get defensive and angry. Thankfully, I was able to accept his feedback. I started getting lower.
NOR/COT: Prayers for @LeMond and his M as their baby is due in February, Naomi is improving from her holiday illness but seizures are increasing, @Panhandle colleague gets test results back on Monday.
Coffeeteria: @T-bone ordered donuts on his phone before arriving. @Jolly beat him to it by skipping the beatdown (he had a race later) and arriving at Dunkin a little early. @T-bone’s donuts are paid for and will be served next Saturday. Hopefully they’re not too stale.
F3 Wheaton 