Backblasts

DATE: 2022-05-10
AO: General
Q: Hightower
PAX: 2 percent, Booking, citrus, Hightower, Toolbox, Lazlo, Roger Hart (Fudd), Nomad FNGs: DR Patient Zero
COUNT: 9
WARMUP:
Fellowship jog around and over to get into track. Followed by series of stretching.

THE THANG:
Break into (3) groups of 3 PAX.
Group 1: 10 pull-ups, 20 merkins, 30 squats rotation among the 3 Group 2&3 jog around track.
Once group 1 done, quick recovery. Then group 2 rotates in for 10-20-30 & group 1 joins jog. Once group 2 complete, quick recovery. Then group 3 rotates in for 10-20-30 & group 2 joins jog. Continue this for 2 rounds. Followed by 3 stations at end of track.
1 station full group wall sit, each PAX counts to 10, one at a time. Recovery 2 station full group, Derkins. Slow and deep, chin to deck for 20 reps. Recovery 3 station full group Balls to Wall with shoulder taps in cadence to 10. Followed by 2 laps around track, Burpee Bobby
Active recovery: slow, deep walk lunges and Good mornings.

MARY:
Our 3 DR PAX each lead round of Mary.

ANNOUNCEMENTS:
Jag Respect birthday
Prayers for Lazlo brother in law, may he Rest In Peace
Memorial Day Murph, don’t forget what this holiday is about. Family picnic Memorial Day afternoon.

COT:
Gratitude for another beautiful morning in NoVA, how lucky we are to be alive!

DATE: 2022-05-10
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator
FNGs: None
COUNT: 3
WARMUP: SSHs, Imp Walkers, DQs, HB Walkers, BeetPickers, Worlds Greatest Stretch
THE THANG: The PHEEZY, Modified, w /AmmoCans (27# &15#)– WOD consisted of Thruster/Merkin/Deadlift (rotate 1x per AmmoCan each member of the Pax), Mosey 1x Lap between sets… as Round # Goes Up its a 1 to 10 rep progression MARY:
ANNOUNCEMENTS:
COT: patience is a virtue

DATE: 2022-05-10
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Deagle, Dungeon Master (Amon), Horshack, Rough Rider, Wildcat, Winston FNGs: Cannoli
COUNT: 8
WARMUP: SSH x 25 IC
Swingbillies x15 IC
Katie Ledecky arm circles and shoulder shrugs – 10
Frankenstein x 15 OYO out and back
Carolina Dry Docks x 15 OMC
2x moseys around the blacktop, Karaoke on sides, then butt-kickers Hairy Rockettes 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

DATE: 2022-04-30
AO: Backpacking
Q: Hightower
PAX: YNAB, citrus, Rambler
FNGs: None
COUNT: 4
WARMUP: 8.5 Miles
THE THANG: 7.5 Miles
MARY: 6.5 Miles
ANNOUNCEMENTS: Let’s do this again.
COT: The Apple House – A Great End To Any Weekend Adventure

DATE: 2022-05-09
AO: Horizon-Ao
Q: Kodiak
PAX: Mr Haand, Disco, Old Bay, 3 mile, Brown Bag, vplaxico
FNGs: @attache
COUNT: 8
WARMUP: SSH, Arm circles, michael phelps, don quixote, cherry pickers, WMH, stretching
THE THANG: Fellowship lap to the Coupons; murder bunny to the 6, 18, rifle carry to the 50 and to the 18; murder bunny to the 6 and the goal line with 10 air squats at each stop; repeat.
Coupon carry to various stops around the AO to perform merkins, overhead press, curls and squats; stop at the Discovery turf for a 5-burpee ring-of-fire while pax hold various plank positions; return to the AO for 10 final air squats (and a final of 120 for the monthly challenge)

MARY: Flutter kicks
ANNOUNCEMENTS: Check slack for details about upcoming events such as Memorial Day BBQ

COT: Thinking about my COT yesterday on Mother’s Day, I thought about something I admire in my M. In our catholic tradition, we’re encouraged to welcome the stranger. This year my wife has put that into action, and our family has helped move settle two Afghan refugee families into our NoVa community by securing donations, collecting and delivering furniture, etc. For that I’m thankful and proud of her. I encourage all of you to welcome the stranger as well.