• Post Type: Backblast
  • When: 12/31/2019
  • AO: Bulldog
  • QIC: Rudolph
  • FNG's:
  • PAX: Defib, Def Leppard, Voodoo, Dry Rub, Watts Up, Sledge-o-Matic, Oompa Loompa

6 men braved the precipitous drop in temperatures, and wanted to prove their mettle for one more day in 2019.  How was your 2019?  Your 2020 will be better, I GUARANTEE IT.   I had a workout that I’d been wanting to try (new exercises), but just yesterday I got a diagnosis of a partially torn rotator cuff.  That sucks.  Got to stay away from certain exercises for like three months.  Well, one more post won’t hurt, will it?

WU:  started by relighting the fire of our former Nan’tan selection/book “The One Word”, or some-such.  Pick a word and do your best to live by it in 2020.  I asked who had one for 2019, more on that later.  Let’s really warm-up:

-all by 15 reps in cadence:  SSH, LSSquat, MNC, IW, Merkin, LBC

Cardio:  these exercises, times 2 sets, 10 second count in-between:

  • Pistol Squats, 14 each leg

  • Standing Sprawl or Burpees – 20 reps

  • Handstand wall walk – 3 reps (yes, this was stupid with an injury, but fun)

  • Spaceman Jump/Bonnie Blair/Ski Lunge – 30 seconds

  • Standing Long Jump/Lunges – 30 seconds

  • Side Plank – 45 seconds per side

MUSCLE WORK: drop sets, do whatever I say (time or reps)

  • Step Ups with Knee lift; Double-Handed Swings (20 reps, 15 reps)

  • Spider-Crawls with V-Ups (this sucked.  That’s all I have).

  • Curls and Rows – Max out on each

MARY TIME:  have you thought of your word?  Everyone say it and then lead us in an exercise.  From what I remember:

Sledge-o-Matic – Q (leadership)

Voodoo – Gratitude (for the good and the bad)

Watts Up – Extra (going above and beyond)

Defib – Give (as in give more of himself to others)

Dry-Rub – Intentional? (I thought his may be Action, but this is the one I’m waiting on 😉

Def Leppard – still in thought, he is released to pick his later as he actually has been thinking about it.  He already has taken on Leadership.

Rudolph – Courage (as is to do the best and right thing all the time, no shirking).

And here comes my good friend Oompa Loompa, who said LAST year his word was Courage.  Great minds think alike.

TIME.

Moleskin – lots of prayers need to be said (Sargento’s word this year) for friends, family and health.  My phone went dead so apologies for not recording.  Proud of the guys for doing new things, and really dug the Nan’tan getting up extra early to make the trip.  Bulldog is a dope AO, very glad to serve.

***WHAT’S YOUR WORD, F3 GASTONIA???  SEND IT TO ME!