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Football Theme aka Burpees If You Drop It

QIC:  Sherlock

Date: 02/03/2021

PAX: Magnum, Free Time, Tasty Cakes, Band Camp, Geek Squad, Snatch, Ponce, Milkman, Hasbro

AO: Shot House

Conditions

Low 30’s, felt like 20 with wind

COP

Stayed in parking lot for COP

SSH x 20 IC
Imperial walkers x 15 IC
Windmills x 15 IC
LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC, & Moroccan Night Club x 10 IC
Willie Mays Hays x 12 IC
3rd grade exercise x 10 IC
Forward Fold – 10 count
SSH x 20 IC

The Thang

Football Themed workout

  1. Mosey to track and do an Indian run for two laps around the track with football. Football was laterally passed to each PAX until the last person runs to front of the line with the ball to repeat.
  2. Line up on the end zone to begin the game. Ponce predicted a Superbowl final score of TB 35, KC 32 so we did the following on the goal line:
    35 Merkins
    32 Squats
  3. Picked a QB and a Receiver. From the goal line, the receiver will run a 10-15 yd route and try to catch the ball. All PAX hold plank during execution of route – 7 burpees for incomplete pass. Receiver becomes QB and repeat with next/new Receiver.
    Everyone bear crawls to the 20 yd line.
  4. Repeat with next two QBs and Receivers. PAX hold plank – 7 burpees for incomplete.
    Everyone crawl bear back to the goal line.
  5. Repeat with next two QBs and Receivers. PAX hold plank – 7 burpees for incomplete.
    Everyone karaokees to the 20 yd line and reverse lead continuing to the 40 yd line.
  6. Halftime – run up/down bleachers and do 14 dips before returning to the field.
  7. Repeat with next two QBs and Receivers. PAX hold plank – 7 burpees for incomplete.
    Everyone lunges to the 20 yd line.
  8. Repeat with next two QBs and Receivers. PAX hold plank – 7 burpees for incomplete.
    Everyone lunges to the goal line.
  9. Repeated above until time.

COT

Quote: “The game of life is a lot like football. You have to tackle your problems, block your fears, and score your points when you get the opportunity.”
~ Lewis Grizzard (1946 – 1994, former American writer)

Moleskin

We quickly realized we were going to do a LOT of burpees…so somewhere maybe midway through we switched to squats when the ball was not caught. As Milkman mentioned in a slack post afterwards, it’s evident we are not going to be super bowl champs. The lit football was a big help to see in the falsely lit stadium lights…when the ball would stay lit :-). Overall it seemed to be a fun workout and will have to bring it back out for a future Q. Really appreciated all the fellowship this morning.

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    Shot House Tabata Timer (the free one)

    QIC:  Sherlock

    Date: 12/28/2020

    PAX: Squid, Hasbro, Geek Squad, Milkman

    AO: Shot House

    Conditions

    Upper 30’s, no rain, Waxing Gibbous, nice cool morning for a Tabata beatdown.

    COP

    Stayed in parking lot for COP

    SSH x 21 IC
    Imperial walkers x 15 IC
    Windmills x 15 IC
    LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC, & Moroccan Night Club x 10 IC
    Willie Mays Hays x 12 IC
    3rd grade exercise x 10 IC
    Forward Fold – 10 count
    SSH x 20 IC

    The Thang

    Tabata Timer Reps
    Stayed in parking lot and thought we’d try out the free Tabata Timer App to keep time.  Each exercise was done for 45 seconds with a 10 second rest for 3 sets, then move on to the next exercise and repeat for all exercises.  Coupons were used.

    45 seconds work and 10 second rest x 3 sets each

    1. Decline Merkins (feet on coupon)
    2. Goblet Squats
    3. Coupon Curls
    4. Big Boy Sit-ups
    5. Coupon Bench Press
    6. Coupon kicks (toe taps on coupon)
    7. Overhead Tricep Extensions
    8. Plank
    9. Overhead Press
    10. Lunges
    11. Dips (on the block)
    12. Freddie Mercurys

    COT

    Quote: “The grass is greener where you water it.”
    Neil Barringham

    Saw this quote and took the following meaning from it, you have to focus on what it is you want to improve or grow in your life. Whether it is improving your health, weight loss, relationships, etc., you have to work and focus your effort on that aspect to make it better.

    Moleskin

    For some reason the workout always looks a little easier on paper… However, the “free” Tabata timer kept us moving and we finished right on time thanks to the nice voice coming out of the speaker at each interval. Milkman was so impressed he wondered aloud what she might say in the “paid” version…

    Really appreciate all the encouragement and support from everybody this morning.

    News

    Jan 1 – Convergence at Anvil!

    Recent Backblasts

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      A Simple Dora VQ at Shot House

      QIC:  Sherlock

      Date: 10/21/2020

      PAX: Milkman, Lyft, Radiohead, Skitch, Hasbro, Slois Lane, Ponce de Leon, Oil Can, Hobo, Cleaver

      AO: shot-house

      Conditions

      Around 60°, cool, clear, perfect for bunny hops

      COP

      Mosey to track – circle up at paved area behind far goal post
      SSH x 20 IC
      Imperial walkers x 15 IC
      Windmills x 15 IC
      LBACs Fwd & Reverse x10 IC, Cherry Pickers x 10 IC
      Willie Mays Hays x 12 IC
      3rd grade exercise x 10 IC
      Forward Fold – 10 count
      SSH x 20 IC

      The Thang

      On the football field, a simple dora: one partner goes 50 yds down and back while the second partner performs exercise AMRAP, then swap places for each exercise.
      This was a little more difficult than it looked on paper

      50 yds down/back
      (repeat until time)
      Bernies down/ run backKaraokes down/ backBunny Hops down/ run back
      Squats
      Flutter Kicks
      Merkins
      American Hammers      		Monkey Humpers
      Burpees
      Lunges
      Plank Jacks      		Frog hop ins
      Squat Jumps
      LBCs
      Mountain Climbers

      COT

      Quote:

      “You don’t have to be great to start, but you have to start to be great.” – Zig Ziglar

      My VQ so thought this quote was a fit. Really appreciate all the encouragement and support from the PAX.

      Moleskin

      Ponce said “my spine thanks you for the 200yds of bunny hops”.

      ….Your welcome. 🙂

      Recent Backblasts

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        this is not DRAFT: Milkman (Huey – 10/28)

        QIC: threeskin

        Date: 01/20/2020

        PAX: Mr. Clean, Ducktales, Couch Potato, The Count, Milkman, Steam Engine, Spackler, U-Turn, Lloyd, Band Camp, Clothespin

        AO: Huey

        Conditions

        Coldest beatdown I have had in a long time.

        COP

        threeskin’s normal warm-up, lots of SSHs, but never more than 20 in cadence

        The Thang

        Rock Around The Clock
        the lamp posts mark each hour of an analog clock
        1 Broad Jump then Lunge from 12 to 1 – run back
        Pickle Pointers until the last man returns and calls 10 IC

        2 Broad Jump then Reverse Lunge from 12 to 1 – run to hour 2 then back to 12
        Plank Leg Lift until the last man returns and calls 10 IC

        3 Broad Jump then Willie Mays from 12 to 1 – run to hour 3 then back to 12
        Imperial Walker until the last man returns and calls 10 IC

        4 Broad Jump then Lunge from 12 to 1 – run to hour 4 then back to 12
        Pickle Pointers until the last man returns and calls 10 IC

        5 Broad Jump then Reverse Lunge from 12 to 1 – run to hour 5 then back to 12
        Plank Leg Lift until the last man returns and calls 10 IC

        6 Broad Jump then Willie Mays from 12 to 1 – run to hour 6 then back to 12
        Imperial Walker until the last man returns and calls 10 IC

        7 Broad Jump then Lunge from 12 to 1 – run to hour 7 then back to 12
        Pickle Pointers until the last man returns and calls 10 IC

        Time

        COT

        Successful people maintain a positive focus in life no matter what is going on around them. They stay focused on their past successes rather than their past failures, and on the next action steps they need to take to get them closer to the fulfillment of their goals rather than all the other distractions that life presents to them.

        Moleskin

        We were all just glad the count survived. Proof that his activity that morning were not healthy. ha!

        News

        [Fill in News, Upcoming Q’s, Events, etc.]

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          #ONWARD CFC!

          QIC: Milkman

          Date: 09/19/2019

          PAX: Geek Squad, Couch Potato, Freetime, U-Turn, Ducktales

          AO: The Huey

          Conditions

          Cooler then usual, almost pleasant.

          COP

          • Dynamic stretches and exercises – 75 goals scored in 2019
            • 25 Side Saddle Hops
            • 25 merkins
            • 25 Mountain Climbers

          • Lap around the track, alternating exercises while moving from light to light

          • High knees
          • Side shuffles facing inside track
          • Side shuffles facing outside of track
          • Karaokes facing outside
          • Karaokes facing inside
          • Bernies

           

          The Thang

          What do our hometown professional footballers go through in a light practice? Time to find out!

          Static Stretching (4 for 4x National Runner-Up in the NPSL)

          • Forward Fold
          • Willie Mays Hayes
          • Hamstring
          • Groin stretch

          Everyone on a ball!  Plenty of balls to go around.  (exercises with ball at feet)

          • 25 Tic Tocs
          • 25 Toe Touches per foot
          • 25 pull backs per foot

          Speed Square – cones setup at each corner of a 15ft square. Bursts of speed in-between cones concentrating on cutting quick. Alternated exercises as we rounded the corners. Each PAX rounded the square 7 times.  (Total time in the square is 11 for 11 Seasons of Chattanooga Football Club!!)

          • Forward sprints
          • Shuffles
          • Bernies
          • Passing sprint drill – PAX line up behind cone. The PAX next inline calls a cone (left,right,center), passes the ball there. PAX in front sprints to retrieve the ball and brings back. Each PAX goes 6 times.

          Agility Ladder – PAX lined up in single-file line at one end of ladder and proceeded through the rungs with a certain exercise. FAST feet! (Ladder was a little small, may have been intended for kids)

          • Both feet in!
          • Step-out
          • Step-over

          Hula Hoops – PAX paired up. 1 ball between each pair. 1 PAX had to shield other from the ball while keeping it at their feet. We tried to keep inside a hula hoop, but that got a little dangerous. Trip hazard! Everyone loved the FULL-CONTACT! PAX switched who was on the ball as the other was able to get the ball away.

          Suicides – Back parking lot – Straight forward sprints, down and back

          • 3 parking spaces
          • 6 parking spaces
          • 10 parking spaces

          Mosied back to circle up for abs and cool-down exercises

          • 11 flutter kicks
          • 20 Freddy Mercurys
          • 20 American Hammers
          • Boat to Canoe
          • Leg muscle recovery – shake it out!

           

           

          COT

          Chattanooga Football Club was established and is ran by Chattanoogans. Support for the organizations is grass-roots built. It doesn’t take alot of money to do something great.  CFC has proven greatness many times in it’s history for play on the field, organization off the field and the investments it continues to make in our community.  Our team is now recognized in its sport as a national and international leader for lower-division soccer.  Support home-grown local business. They have the MOST INVESTED in our communities, constantly giving back. CFC players and staff directly and monetarily invest in

          • The CFC  Foundation – helping talented individual youth be able to play at the highest levels
          • CFC Academy – uniting our town’s best youth players
          • Highland Park Commons – Maintaining turf fields in the Highland Park community for recreation and instructional play of the beautiful game into the inner city
          • Operation Get Active – an after-school program offered to our inner city elementary schools
          • Chattanooga Sports Ministry – offering youth and amateur sports leagues

           

          Posted on

          “Be Prepared” The Scouts Challenge – 07/01

          QIC: Milkman

          Date: [07/01/2019]

          PAX: Whittler, Geek Squad, Fissure, Ducktales, Radiohead, Hasbro, Hector, Truck Yeah, Hold Up, U-Turn, Red Tees

          AO: [The Huey]

          Conditions

          Warm, clear and Humid

          COP

          The Boys Scouts of America was formed in 1910 and is this country’s largest youth organization

          All warmup exercises are in cadence

          29 Side Saddle Hops

          There are 3 AIMs in Scouting – Three arm exercises

          (21 merit badges earned to get Scouting’s highest rank, Eagle – 21 count of arm exercises)

          1. Character Development – 21 Baby Arm Circles

          2. Citizenship Training – 21 Moroccan Night Clubs

          3. Personal Fitness – 21 Cherry Pickers

          11 Eagle Scouts have walked on the moon – Third Grade exercise – 11 count

          24 Side Saddle Hops while repeating the 12 Points to the Scout Law

          Trustworthy, Loyal, Helpful, Friendly, Courteous, Kind, Obedient, Cheerful, Thrifty, Brave, Clean and Reverent

          Got to Be Prepared – AIM #3 – Personal Fitness

          Pair Up! In the Scouts we use the Buddy System. To make Eagle, its proven boys are more likely if they have a best friend in their unit along the way. Only 2 out of 100 ever make the Eagle rank.

          Boys must complete the following exercises to rank-up

          Mosey 1 lap around track, completing exercises at every-other light post

          1st Light Post – Between buddies – 50 push ups

          2nd Light Post – Between buddies – 75 big boy situps – There are 135 merit badges to choose from

          3rd Light Post – box jumps to the next light post

          4th Light Post – Each buddy 14 side saddle hops – Boys have to move through 14 ranks to get to Eagle

          Mosey Lap 2 – Scouts love outdoor activity. Climbing is a favorite!

          1st-2nd light poles – shuffle facing the cliff to the left

          2nd light pole – Switch, shuffle facing the rock wall to the right

          3rd light pole – Bernie – Keep that balance up!

          Sidewalk to center park flag – 30 Mountain Climbers

          Got to Be Prepared – First Aid

          Cub Scouts are taught First Aid in every grade. This reduncancy is built-in to reinforce preparedness when tragedy happen. The First Aid merit badge is the most popular earned and required to make Eagle. “Quick there is an emergency on the mountain!”

          Jailbreak to end of sidewalk at pavilion

           Relay race in-between sidewalk and track. Scouts learn different carries to transport others. Injured participants switch out with others so everyone helps carry. (2 groups of buddies broke up to play injured)

          Front to Back Carry

          2-handed seat Carry

          4-handed seat Carry

          “Oh no, your injured person has passed out and no longer has a pulse!”

          30 single count Star Pushups to signify the compressions in CPR (with everyone badly signing “Stayin Alive”)

          Mosey back to the parking lot

          Round of Merrys

          30 Freddy Mercury’s – Scouts must complete 100 miles to earn Bicycle merit badge

          20 Flutter Kicks – Scouts must swim a continuous 100 yards for Swimming merit badge

          20 American Hammers – Scouts must complete 50 yards for Rowing merit badge

          Boat to Canoe – Scouts have to paddle a swamped canoe for 50 feet for Canoeing merit badge

          Moleskin

          Congratulations! Today you’ve completed most of the personal fitness requirements to earned your Eagle award.  

          Just as I am in the Scouts, I challenge each of you to find an organization which is important to growing our next generation and then help.  These organizations should always be ran by volunteers who show true passion in it’s mission. Scouting is noble of being supported because in the 109 year history, the 12 points of the Scout Law (how to live your life) have NEVER changed. These character traits are timeless.

          I stand in front of 100 different families every August at my Cub Scout Pack and challenge parents to set aside 1 hour a week to spend with their child in a character development program. There is NOTHING I enjoy more in life than seeing that light in my kids’ eyes when they learn something new or they find new love in having fun with their friends. Don’t just drop your kids off.  Go and be there with them.  Build the relationship. This is the next generation which will impact others and our community.

           

          COT