Backblasts

DATE: 2022-05-21
AO: Boneathon
Q: CableGuy
PAX: Old Bay, My Space, Jag, CableGuy, Lucius
FNGs: None
COUNT: 5
12 mile ruck supporting the #boneathon with hydration and nutrition.

There was also a folding table that men sparred for the honor of carrying!

DATE: 2022-05-21
AO: Freestate
Q: Deagle
PAX: CashOnly, ShowMe, Horshack, Dungeon Master (Amon), Wildcat, Riot FNGs: Elsa, Po, Cannoli, Novocaine
COUNT: 11
WARMUP:
– SSH x 25 IC
– Hill Billies x 10 IC
– Windmills x 10 IC
– Shoulder Taps x 10 IC
– Mountain Climbers x 10 IC
– 2 Laps w/ Karaoke on the sides
– Cherry Pickers x 10 IC

THE THANG:
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX) · 100 Meter Sprint (1 football field length)
· 100 Meter Fireman Carry (2 Pax carry Pax 1) (NOTE: For teams of 3, rotate the “carried” pax each round….each pax should be carried twice. For teams of 2, alternate carries.) · 28 Iron Mikes
· 28 Merkins
· 28 Big Boi Sit-ups
· Low Crawl 50 Meters
· Bear Crawl 50 Meters
· 100 Meter Sprint
· **REPEAT 5 Rounds

ANNOUNCEMENTS:
• 1F: Murph WOD Memorial Day (Mon May 30)
• 2F: Family Picnic (Mon, May 30)
• Anniversary Convergence (June 18 at Teddy Roosevelt)
• Harpers Ferry Ruck & Tubing (Date TBD)
• Sept 11 Stair Climb (Sun 9/11)
• The Grunt Veterans Day Weekend
• March 2023 GrowRuck DC

COT:
• Michael Quin served our country in the USMC for 6 years, losing his life in a tragic helicopter crash AT THE AGE OF 28 while on a training mission in prep for deployment to Afghanistan on February 22, 2012
• 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.

• Mike’s Mom from last year- “What a lovely gesture on F3’s part. Michael would truly appreciate this. He was always ready to encourage others through a tough time.
• I remember one Marine Corps Marathon where he turned around and ran backwards til he found a buddy who was struggling and they ran the rest of the race together.
So, I am thinking of all your group, doing this WOD right now. What a way to start your day”

DATE: 2022-05-19
AO: Farm
Q: Chile
PAX: Louis, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
20 Frankensteins
22 Beet pickers
20 Michael phelps
22 Willie Maes Hayes
20 Arm circles
22 Imperial walkers

THE THANG:
5 rounds of the following set
30 seconds on, 20 seconds off, 1 minute between rounds
Squat Jumps
Shoulder Taps
Bear Crawls/Crawl Bears – forward 5 yards, back 5 yards
Glute Bridge Marches – lift hips off ground, then bring knee towards chest one at a time, alternate legs Nolan Ryans

MARY:
60 Crunches
20 Doggy paddle
40 Penguin crunches

COT:
Group of Frogs
As a group of frogs was traveling through the woods, two of them fell into a deep pit. When the other frogs crowded around the pit and saw how deep it was, they told the two frogs that there was no hope left for them.
However, the two frogs decided to ignore what the others were saying and they proceeded to try and jump out of the pit.

Despite their efforts, the group of frogs at the top of the pit were still saying that they should just give up. That they would never make it out.

Eventually, one of the frogs took heed to what the others were saying and he gave up, falling down to his death. The other frog continued to jump as hard as he could. Again, the crowd of frogs yelled at him to stop the pain and just die.

He jumped even harder and finally made it out. When he got out, the other frogs said, “Did you not hear us?” The frog explained to them that he was deaf. He thought they were encouraging him the entire time.

Moral of the story:
People’s words can have a big effect on other’s lives. Think about what you say before it comes out of your mouth. It might just be the difference between life and death.

DATE: 2022-05-18
AO: Compound
Q: Hightower
PAX: Zeus, Peanuts
FNGs: None
COUNT: 3
WARMUP:
Stretch, warmups and fellowship jog up to basketball courts.

THE THANG:
Line up on End line. PAX goes full court, make layout out and back, while other PAX air squat. Repeat except now with SSH. Full court shuttle run, double courts.
Back to hoops, for full court and stop for jump shot. PAX do air squats. Repeat, PAX SSH. Full court shuttle run, double courts.

Next we moved to 3-PAX game of HORSE. Make the shot, you get to call the punishment. First PAX to HORSE, out but continue to play. Many rounds of punishment given as PAX made all different types of baskets.

Finally we played 1 on 2 half court. Alternating 2 PAX on defense, with 1 trying to score.

MARY:
Short on time, knocked out 20 cc flutter kicks.

ANNOUNCEMENTS:
Memorial Day: Murph & Family Picnic

COT:
Grateful for another beautiful morning and to enjoy hoops with you boys.

DATE: 2022-05-19
AO: Olympus
Q: Rambler
PAX: Hightower, Heatstroke (MeCa Region), YNAB, Glee, Yard Sale, Peanuts, Juneau FNGs: None
COUNT: 8
WARMUP: RB w coupon carry 1L. WMH 10x. CP 10x. MP 10x.
THE THANG: At ctr field Ludacris Standup Burpees. followed by partnered coupon climb/run of bleacher set 1. Return to ctr field for Moby Flower Alternating Plank, followed by partnered coupon climb/run of bleacher set 2. Return to ctr field for Imagine Dragons Thunder Squat Jump, followed by partnered coupon climb/run of Olympus entry stairs 2x.
MARY: Lots to include dead starfish crunch (Yard Sale struggled to keep his leg stationary – we’ll work on that! :)), some NC scissor kick hybrid, American hammers, LBCs, pickle pounders, ring of fire bear crawl with bag pull.
ANNOUNCEMENTS: Bone-a-thon. Ukraine fundraiser. Memorial Murphy + Picnic, Fri WOD
COT: prayers for a lost friend; reach out to a PAX you have not seen lately; the small, meek and humble can overcome; stop “smell the roses” and take note of nature’s beauty – let it center and humble you