Backblast The Fog @ The Poshlands 8/25/2018

Backblast The Fog @ The Poshlands 8/25/2018

Weather: cloudy but no rain, good for a nice run.

Gear: everyone had clothes on.

Pax: Protocol(FNG), Starchild, Huggies, Bear, Flood Plain, Swifty, Retainer, Mr Hat, Gypsy, Flounder (Q)

Pax assembled, waiver stated and pax informed that there would be no coupon work today.

Warmup

SSH(tried to go Star-Child style but got tired of counting after 50, all pax were relieved 😌), 20 Grass Grabbers, 25 Imperial Walkers, 20 Merkins, 20 Plank Calf Stretch, 20 Able Vigoda, Kendra Newman’s, Leg Over Lower Back Stretch, Seated Hip Stretch. Talked about mental barriers and how everyone put up barriers Wham they thought I was going to DK Starchilds 100 SSH bit then were relieved when I stopped at 50, more to come on that.

Mosey to base of the fountain for Thang 1

APFT Training

Pair off.

PU: Partner #1 to complete Merkins 2min AMRAP with perfect form, upper arm must break parallel to ground, back straight, hands and feet must remain in contact with ground. Only upward or downward dog authorized rest positions. Upon muscle failure, drop to your knees and continue Merkens until time ends.

Partner #2 count Merkins Completed to the standard to point of DQ, announce perfect repetitions, notify #1 of any reps that do not count due to Not meeting the standard and how to correct. Help motivate.

Switch

SU: Partner #1, standard- knees 45 degrees, hands interlocked behind head, must remain in motion, elbows Over knees is the only authorize rest position.At any point the knees break 45°, the participant stops emotional while Back is laying on the ground, or hands break free from behind head, counting stops.

Partner#2: Hold number one’s feet or ankles as they wish. Count proper repetitions, help motivate and notify participate if they have been disqualified for breaking the standard.

Switch

Mumblechatter about how long 2 minites feels when AMRAP Merkins and SU, particularly when perfect form is required.

Mosey to Soccer field for Interval Run.

Pax notified they would slow jog or walk if needed on 2 whistle, sprint as hard as possible on 1 whistles. Jog interval was to be 2 min, Sprint 1min. I purposefully did some sprint intervals longer or shorter. Later I talked about overcoming mental barriers and how the change on interval time effected their mindset while sprinting. Pax admitted that it felt like the sprints got shorter as we went along. Then told pax to race/spring to end of Soccer field one time, then made them do it again. Asked them to think about what that second sprint did to their motivation. Did it put up a mental barrier and how did they cope? I noticed that most did not sprint as hard the second race maybe they were worried I would have them doing 10 more??

10ct the mosey back to flag. Didn’t take too long to realize that the mosey back was going to be a lot farther than the mosey there 45 minutes earlier. Stopped at the first Bench on the way for 20 markings, stopped at the second bench for LBCs, Then at the third bench for some Travis Ford/Luke Handcocks.

Continue mosey to the fountain for some round table Mary. Freddie Mercury’s, Gas Pumps, Windshield Wipers(those really suck), LBCs

More mosey back to the flags, 3 minutes left for more Mary! Bear called for Merkins(I asked if he wanted to do 50 or 100, he chose 15 pax were happy)Slow Count Leg Lifts, Walk the Stairs(Those suck too)

Glad to See Mr Hat back ITG. Presented him with the gift we put together for him months ago. Daddy Diaper Bag, Boudreaux’s butt paste, 500 medicine droppers, and other essentials.

Announcements

Booze at he Zoos or something tonight.

COT

Thank The Lord for allowing us to have such a beautiful morning to workout with friends. May this be the hardest thing we do all day. Enjoy your families and friends and do something awesome today! Amen!

Flounder Out.

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