High Heels (Henry Ritchie) – Page 7

Weighted Christmas

December 23, 2023 BackBlasts

AO: asylum-daybreak
Q: Cart Girl (John Sadler) (Chatt, TN)
PAX: Matlock (Bill Maddox), Choir Boy, High Heels (Henry Ritchie), Brick, CRISPR, Steam, Qbert, Tropicana, Pac-man, Scully
FNGs: 1 Scully
COUNT: 11
WARMUP: Side Straddle Hop, Imperial Walkers, Static Squat
THE THANG: Partner workout. Everyone carried a weight- ruck, coupon, or CMU. While one partner shuffled from the playground to the pavilion (doing 5 incline merkins in the pavilion), the other partner did AMRAP exercises listed on the whiteboard. Each exercise on the whiteboard correlated to a song on the Christmas playlist. Once the song changed, we moved on to the next exercise.
ANNOUNCEMENTS: Dec. 25 OTB 0530 workout. Jan. 1 polar plunge. Jan. 20 convergence.
COT: 1) Invite ALL types of men to F3. 2) Let your speech inside F3 be encouraging and up-building to others. Speak in ways that strengthen others’ desire to be here. Aye.

Harmony in the Shadow: An Ode to Blindside

December 18, 2023 BackBlasts

AO: the-equalizer
Q: Ribbed
PAX: Madoff, Headgear, mouthwash (Mike), High Heels (Henry Ritchie), High Heels, Ribbed, Ice Cold, Stripped
FNGs: None
COUNT: 7
WARMUP:
7 tie fighters front and back
7 SSH
3 Cherry pickers
THE THANG:
Mosey to the splash pad.
we have a ladder workout. 12 down to 1 and then do a lap around Stonehenge and back down to the bathhouse and back to the splashpad.

12- BBS
11- 2ct moutain climbers
10- 2ct shoulder taps
9- merkings
8- squats
7- 2ct flutter kicks
6- flutter kicks
5- step ups
4- 2ct hello dolly
3- imperial squat walkers
2- HR / ST Merkins
1- Burpee
MARY:
ANNOUNCEMENTS:
COT:

enjoys this season of advent.

Spirit Led BLIMPs

December 14, 2023 BackBlasts

AO: asylum-am
Q: Charmin (John Willis)
PAX: High Heels (Henry Ritchie), Matlock (Bill Maddox), P3 (Jordan Simmons), Charmin (John Willis)
FNGs: None
COUNT: 4
WARMUP: SSH, Abe Vigodas, Tie fighters, tempo merkins
THE THANG: The Q felt led to do a ladder. The Spirit spoke through Matlock and said, “how about BLIMPs?” Started with 25s of Calf raises and table rows at the Pavalon, then moseyed around the AO, stopping from time to time to escalate the BLIMPS.
-5 Burpees;
-10 Lunges;
-15 Imperial Walkers
-20 Merkins;
-25 Plank jacks

Ended with more calf raises, 25s of box jumps/step ups and LBCs and one final sprint up Baby Everest.
MARY: no Mary
ANNOUNCEMENTS: Hot toddy Q on Jan 6, Convergence at Big Ball later in Jan.
COT: Appreciate God’s blessings, give thanks and don’t overthink it.

Corrupting Crawdad’s Yoga Studio

November 18, 2023 BackBlasts

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT:

7s w/Steam

October 7, 2023 BackBlasts

AO: asylum-daybreak
Q: Steam
PAX: Brick, F3 Pluto ( Hugh Nystrom), Pele (Jon Lindberg), High Heels (Henry Ritchie), Swimmies (Nathan Chesney), Choir Boy, P3 (Jordan Simmons), Waffle House (Brady Greene), CRISPR, F6, Lulu (Greg Huddy), Crawdad (Robbi Dickens), Lilydipper
FNGs: None
COUNT: 14
WARMUP:
– SSH: 20
– Merkin: 20
– Squat: 20
– LBCs: 20
– Flutter kick: 20×4

Mosey to the rock pile close to the Pavilion + get a rock
– Curls: 20
– Chest Presses: 20
We have just done the only 7 exercises we’ll do during the workout together.
KISS = Keep It Simple Superstar

THE THANG:
Mosey to The Island

(1) 7 Off-Ramps
– Going around the Island counter-clockwise, there are 7 off-ramps / sidewalks to your right
– At each point of contact you’ll rock one of our Xs for today
– Order: Curls, Chest / shoulder presses, flutter kicks, merkins, LBCs, SSH, squats
– You’ll see a cone at the entrance of each of these off-ramps
– Every off-ramp = 7 reps of the exercise on a 1-count (2 for flutter kicks)
– Execute 1 X, and then take a lap around the island
– Then you’ll complete off-ramp 1 again, and then off-ramp 2, then take a lap
– Rinse and repeat this – until you complete all 7 Xs
– 1 (lap), 1 + 2 (lap), 1 + 2 + 3 (lap) – adding another off-ramp each time

(2) 7s Up
– Murder Bunny 7x with your rock – THIS IS A MOVEMENT, NOT AN EXERCISE 😉
– Execute 10 flutter kicks + 10 LBCs
– Rinse and repeat until you get to turn 1 (called an audible halfway up because these suck
– @ turn 1 = bear hug carry your rock 7 paces, but this time instead of flutter kicks + LBCs, do 10 squats and 10 merkins
– Rinse and repeat until you get to turn 2
– @ turn 2 = carry your rock to the top of Cardiac Hill, and somewhere in between – knock out 50 SSH and 50 curls

Shoulder carry rocks back down to the rock pile

MARY:
Get on the curb in the AO parking lot
– 25% sprint down + Bernie back
– 75% sprint down + Bernie back
– 100% sprint down and back

ANNOUNCEMENTS:
– 8 year anniversary / Brolympics: likely to be Nov. 4 or 11 – more info coming out this weekend about it

COT:
-The problem is we tend to act on what we believe even when what we believe isn’t anything we should. (Read Romans 7:14-21 to hear Paul talk about this) As a result, buying into the one thing becomes difficult because we’ve unfortunately bought into too many others — and more often than not those “things” muddle our thinking, misguide our actions, and sidetrack our success.” — from “The One Thing” by Gary Kelly
– What is one lie you’ve believed or bought into this week?
– Read the truths on pages 206-207 –> Check out post below for more
– God has more for you