Backblasts

DATE: 2022-05-31
AO: General
Q: Trolley
PAX: Vila
FNGs: None
COUNT: 2
WARMUP: Moseyed to field entrance, dribbled ball to goal and back again, SSH, Rockettes, down dog, merkins

THE THANG: Relay: duck walk to 10 yard line, bear crawl to 20, lunge walk to 30, with sprint between each. Ladder: bear crawl to 30 yard line, while partner does merkins, to 100 Dribble soccer ball to goal and back mosey to wall
5 pullups while partner mountain climbers, x3
Block jump up and stairs down, x3
15 dips

MARY: Flutter kick, lbc, dirty dog, mule kick

ANNOUNCEMENTS: nada
COT: “The steadfast love of the Lord never ceases; his mercies never come to an end, they are new every morning…” (Lamentations 3:23). Prayer for vision to see God’s wonders & mercies, and for our ability to live with integrity and hope.

DATE: 2022-05-31
AO: Delphi
Q: Juneau
PAX: Nano, Hightower, swish, Hoolihan, Dunder, Glee
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry Pickers, Wiley Mays Hays, Michael Phelps, Downward Dog, Cobra Kai THE THANG: Slow and Steady workout while recovering from the Murph
-40 yard lunge, 40 yard high knees, 40 yard butt kickers, 120 yards karaoke, 160 yards laterals, 200 yard sprint
-8 minute abs: 8 ab exercises for one minute each with no break; LBCs, American Hammer, LBC obliques right side, LBC obliques left side, flutter kicks, mountain climber, crunchy frog, low plank -ultimate frisbee with 4 squats each dropped frisbee
MARY: see above
ANNOUNCEMENTS: Capital Circuit: 8 workouts in 7 days
COT: Show mercy and give grace to yourself as you do to others. You do yourself no favors by consistently beating yourself up mentally. Use support of those around you to see that you are not a failure.

DATE: 2022-05-31
AO: Atlantis
Q: Infinity
PAX: Deflator, Hammerhead
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixotes, Beat Pickers, Imperial Walkers, Michael Phelps, and Grady Corns.

The Thang: Run to four spots along the waterfront (yellow lifeguard chairs, scenic pier, old swift boat, & back to scenic pier), stopping to execute one round of Glute and Posture exercises: – 10 Donkey Leg Kicks on elbows, left, IC
– 10 Donkey Leg Kicks on elbows, right, IC
– 20 Reverse Merkins, IC
– 20 Reverse Lunges, IC
– 10 Single Leg Glute Bridges, left, IC
– 10 Single Leg Glute Bridges, right, IC
– 20 LBACS with leg raised, fwd & rev, IC

Mary: American Hammers

CoT:
We focused a lot on posture this workout.I find poor posture not only makes me look bad, but also causes physical problems in my body. Here is a good quote on posture:
“Your composure and posture communicate to not only others, but also your mind about whether you are up-and-coming or down-and-falling.
So, attend carefully to your posture. Quit drooping and hunching around. Speak your mind. Put your desires forward. Walk tall and gaze forthrightly ahead. Dare to be dangerous. Encourage the serotonin to flow plentifully through the neural pathways desperate for its calming influence. Stand up straight with your shoulders back.” – Jordan Peterson

And since yesterday was memorial day, here’s a good quote:
“And if words cannot repay the debt we owe these men, surely with our actions we must strive to keep faith with them and with the vision that led them forth to battle and to final sacrifice.” – Ronald Reagan

Closed with words of prayer suffering from recent mass shootings and for our nation to develop effective solutions to the problem.

DATE: 2022-05-30
AO: Patriot
Q: Lucius
PAX: Big Short, CableGuy, Ice Tea, Jag, Kodiak, Lazlo, Legacy, Magoo, My Space, Old Bay, Shake ‘N’ Bake, Sunshine, 2 percent FNGs: Attache; Monet; Willis; 12 Point
COUNT: 18
WARMUP: SSH; Cherry Pickers; Windmills; Downward Dog; Cobra Kai; Child’s Pose; LBACs (fore and aft); Michael Phelps; Moroccan Night Clubs

THE THANG:
Lap around track (100 yd Bear Crawl; 100 yd Lunge Step; 50 yd Ricky Bobby Wall Sit CB pass; Bleacher Run; 50x Step Ups; 20x Dips; 50x Step Ups; 20x Dips; Bleacher Run; 10x Chicken Peckers (IC))

Favorite Things: PAX determined exercises by choosing their favorite things (e.g. Dogs v. Cats; Mountains v. Beach; Bacon v. Veganism; etc.). Exercises included 20x: Alt. Shoulder Taps (IC) or Plank Jacks (IC); Hand Release Merkins or Tempo Merkins; Copperhead Squats or Jump Squats; Air Press (IC) or Overhead Claps (IC); Burpees or Burpees; Carolina Dry Docks or Dive Bomber Merkins; Lunge Steps or Body Weight Squats.

Lap around track (50 yd Bear Crawl; 100 yd Lunge Step; 50 yd Mosey; 50 yd Crawl Bear; 50 yd Ricky Bobby Wall Sit CB pass; 1x National Anthem Balls to the Wall)

MARY:
LBCs; Flutter Kicks; American Hammers; Toy Soldiers

ANNOUNCEMENTS:
– Murph Today – You Missed it.
– Picnic Today – There’s Still Time
– Capital Tour 2022 – June 5-11
– Convergence – June 18

COT:
– Moment of Silence.
– Today’s workout focused on life’s little joys – the things that those who served but did not return will not get to enjoy again. This holiday weekend, live life to the fullest in their honor.

DATE: 2022-05-28
AO: Olympus
Q: CableGuy
PAX: Hightower, Roddick, Juneau, Rollingstone, Zeus
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walker, Cherry Picker, WM Hayes, Arm Circles, Down Dog, Fellowship lap THE THANG: Pax formed two teams for four rounds of the following: 50 Copperhead Squats IC
40 Big Boy Situps
30 Merkins
20 Bonnie Blairs SC
10 Kraken Burpees
400M Run
Thang 2: Thunderstruck crusher with merkins on ‘thunder,’ burpees on ‘thunderstruck’ MARY: LBC, Toy Soldier
ANNOUNCEMENTS: Murph, Picnic, Tour De AO’s
COT: Empathy – the ability to walk in the other person’s shoes. This workout is in that spirit where we do it all as a team and take turns leading the exercises. Get in the grime with people and meet them where they are. Aye!