Backblasts

DATE: 2022-05-25
AO: Patriot
Q: Lucius
PAX: Anchor Man, Big Short, CableGuy, Ice Tea, Legacy, Maj. Payne, Mayberry, Roadkill, Shake ‘N’ Bake, Spokes, Wedding Singer FNGs: Willis
COUNT: 14
WARMUP:
SSH, LBAC, Downward Dog, Cobra Kai, Childs Pose, Cherry Pickers, Michael Phelps, Moroccan Night Clubs

THE THANG:
PAX loaded the car for the annual beach vacation, packing the usual stuff: cooler, beach towels, fishing rods, hi-lift jack, sandbags, cinderblocks, etc. Because they did it wrong, they repeated the process. Several times.

PAX traveled to the beach, beginning with Lunge Walks, slowing to a crawl (Bear Crawl that is), going through the Chesapeake Bay Tunnel (Balls-to-the-Wall and Bear Crawl), stopping for a speeding ticket (Burpees) in Chesapeake, then on to the Outer Banks.

Upon arriving at their beach house, PAX carried their cinderblock to the top of the stairs, then jumped for joy (Squat Jumps). Repeat 3x (slick, with no block).

Hot-Sand Suicides:
– 30 yd Hi Knees, 20 Merkins; 30 Yd Hi-Knees; 20 Merkins
– 20 yd Hi Knees, 10 Merkins; 20 Yd Hi-Knees; 10 Merkins
– 10 yd Hi Knees, 5 Merkins; 10 Yd Hi-Knees; 5 Merkins

Surfer Girls: Carry CB surfboard 40 yards past the breakers, then 3x 8-count surfer ups. Repeat at 35 and 30 yards.

PAX packed for their return trip, carrying their CBs back to storage and collecting sundry coupons at the car.

MARY:
Flutter Kicks, LBCs, Toy Soliders, JLos

ANNOUNCEMENTS:
– Murph – Memorial Day
– Picnic – Memorial Day
– F3 The Capital Tour – See @Lazlo for details
– Capital Convergence June 18

COT:
Planning, packing, and going on trips with family or friends can be stressful. Those who travel with us look to us to set the tone for the trip. Please pack your patience and be the type of person that people like to travel with. Also applies to TSA.

DATE: 2022-05-24
AO: Atlantis
Q: Riot
PAX: True North
FNGs: None
COUNT: 2
WARMUP:
25x SSHs
15x Don Quixotes
15x Cherry Pickers
15x WMHs
15x Michael Phelps

THE THANG:

Mosey
10x merkins
10x squats
PAX choice

Mosey
10x 3 count merkins
10x CH Squats
PAX choice

Mosey
10x Bonnie Blair’s
10x Carolina Dry Docks
PAX choice

Mosey
10x mountain climbers
Plank
PAX Choice

Mosey
10x merkins
10x squats
PAX Choice

Mosey
10x 3 count merkins
10x CDDs
PAX choice

Mosey
10x Mountain Climbers
25x Air Pushers
PAX choice

MARY:
25x American hammers
25x Big Boy sit-ups
Downward dog into cobra

ANNOUNCEMENTS:
COT:

Thank you for coming out today, because if you weren’t here, I would just be by myself.

DATE: 2022-05-23
AO: Patriot
Q: Maj. Payne
PAX: Lazlo, My Space, Legacy, Shake ‘N’ Bake, Jenner, Ice Tea, Sunshine, Big Short, Vila, Anchor Man, citrus, Wedding Singer, CableGuy, Lucius FNGs: DRPAX Mole (F3 Toledo) and Scully (F3 Hampton Roads) and 2.0 Willis COUNT: 18
18 PAX gathered in the gloom, all prepared for the pending coupon-infused beatdown. What happened next is a story of epic proportions, and it went mostly like this…

WARMUP:

Amidst soccer ball shenanigans where YHC said any ball kicked outside the circle meant 5 x burpees for the offending PAX, and then 5 x burpees for the Q if anyone hit him (promptly halted after one round of warm up exercises), the PAX completed 15 x SSH, 10 x Imperial walkers, 10 x Willie Mays Hayes, 10 x Cherry pickers, 10 x BWS. No burpees as the ball remained in the circle and none hit the Q when the 5 x burpee rule was in effect. Note: It’s great to be able to make rules at will.

THE THANG:

Because it is Murph prep month, and the monthly challenge called for 200 x Merkins today, the PAX started with a pyramid of Merkins. 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-4-2-1 (Yes, there was a miscount at the midpoint, but through creative counting, all PAX completed 100 x Merkins.)

Then all PAX lined up on the goal line for a series of coupon exercises. Rules were that PAX must complete as many reps of the set as possible, and if they needed to stop for rest, they had to travel.

Round 1: 100 x curls / run to opposite goal line and back for “rest.” If a second round of rest was needed, run to opposite 20 yd line (80 yds down and back). If a third round of rest, then to opposite 40 yd line (60 yds down and back). And so on until all reps complete.

Round 2: 100 x overhead press / backwards run to 50 yd line and backwards run back. If a second round of rest was needed, backwards run to 40 yd line and back. If a third round of rest, then to opposite 30 yd line and back. And so on until all reps complete.

Round 3: 100 x Merkins / Forward run again, same pattern as round 1. Harder than it should have been! But this completed the 200 for the day!

Round 4: 50 x Thrusters / Bear crawl to 20 yd line and back. (Then 15 and back, 10 and back, etc).

Round 5: 30 x Standing Row / Crawl bear to 10 yd line and back.

MARY: 25 x flutter kicks, 50 x LBCs

ANNOUNCEMENTS: @Bone didn’t post, so we failed to announce important upcoming events, but we’ve got Murph coming May 30 along with the F3 picnic. Also 4 year anniversary convergence June 18 at Roosevelt Island.

COT: Today’s workout was about being honest with yourself. If your form broke or you needed to rest, you traveled as appropriate. Most everyone knows that I service cadre for GrowRuck events. I tell PAX that they must be honest about their preparation‘s for those events. They can never be fully ready for a GrowRuck because no one can fully prepare for one. All you can do is prepare your self as much as possible. Just like life where we don’t know what the next minute will bring, PAX under the log don’t fully know what will happen next at a GrowRuck. So, in preparation for a GrowRuck and for life, are you honestly doing everything you can to be prepared? This is the question we must all ask ourselves every single day.

Aye!

DATE: 2022-05-20
AO: Patriot
Q: CableGuy
PAX: Speedo, Lucius, Lazlo, Legacy, Big Short, Anchor Man
FNGs: None
COUNT: 17
WARMUP: SSH, Arm Circles, Cherry Picker, Willie Mays Hayes, Down Dog/Cobra Kai, Fellowship lap around the field THE THANG:
Six rounds for time of the following – this one goes goal line to goal line: 1. 100 yard sprint (or run)
2. 100 yard Fireman Carry (2 Pax carry Pax 1, rotating with each round) 3. 28 Iron Mikes
4. 28 Merkins
5. 28 Big Boi Sit-ups
6. Low Crawl 50 Meters
7. Bear Crawl 50 Meters
8. 100 yard Ssrint
Rest 30 seconds, Sprint begins next round
MARY: None
ANNOUNCEMENTS: Boneathon, Murph, Memorial Day Picnic
COT: Michael Quin served our country in the USMC for 6 years, losing his life in a tragic helicopter crash while on a training mission in prep for deployment to Afghanistan. Michael graduated from the US Naval Academy in 2006, was a graduate of Loudoun Valley High School and was an avid Soccer player and played rugby while at the US Naval Academy. Michael completed multiple Marine Corps marathons, one of which he ran in honor of one of his rugby coaches who lost his life while serving in Iraq.
Michael is survived by his Dad Brad Quin, Mother Betsy Quin, his sisters Sarah and Phoebe, and fiancée.
**YHC apologizes for not tagging all the Pax … our proof of life photo is at the end of overtime, most PAX left at 45 minutes – should have done a picture then**

DATE: 2022-05-23
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Kodiak, Magoo, sticks, vplaxico, Yardbird
FNGs: Attaché
COUNT: 8
WARMUP: SSH, m Phelps, windmill, CPs, WMHs, various leg stretches, Cobra THE THANG: Coupon/Run Pairs
Atlas/Run
Blockees/Carioca
Curls/Skips
Durkins/Frankensteins
Repeat
Overhead press/backward run
Round the world/star jumps
Murder bunny/suicides
Rows/slaloms
Repeat
Pull-throughs/T stabilizers
Grave diggers/bear crawls

MARY: F Mercury. Dead bugs, LBCs
ANNOUNCEMENTS:
COT: be kind to the environment – go the extra mile: picked up weekend leftover attire all over fields.