Backblasts

DATE: 2022-04-26
AO: Delphi
Q: Hightower
PAX: Rambler, Glee, Hightower, Nano, Zeus, Bluegrass, Gadget, Dunder, Peanuts FNGs: None
COUNT: 9
WARMUP:
Standard stretching & warmups done

THE THANG:
Fellowship jog pace to start looking for coupons.
1 Stop: 20# med ball. Med ball slams, then burpee. PAX line up, after slam & burpee next guy picks up and the med ball moves down the line. Back & forth for several rounds. Continue jog, now carrying the coupon, Ricky Bobby style, PAX move the coupon to the rear, last man runs to front & passes coupon back.

2 Stop: 25# med ball. Med balls backwards toss, 2 groups, reverse & forward toss. Continue Ricky Bobby pace, now moving both coupons.

3 Stop: cinderblock Bent rows & SSH, PAX alternate coupon & no coupon. Moving coupons round the circle for several rounds. Continue fellowship pace, now with 3 coupons. Each PAX trade off coupon carry.

4 Stop: cinderblock Curls & Air Squats, PAX in circle, alternating PAX with and without coupons. Moving coupons round the circle for several rounds.

MARY:
Ring of Fire round of Mary done.

ANNOUNCEMENTS:
Local 2F tonight, check Slack for details.
Murph Prep running until Memorial Day, Mon’s at George Mason.

COT:
Taking the time to breathe deep and just embrace the serenity of the morning.

DATE: 2022-04-26
AO: General
Q: Toolbox
PAX: Booking, 2 percent, Trolley, Fairweather, Lazlo
FNGs: None
COUNT: 6
WARMUP: 5 burpees, mosey, ladder
THE THANG: warmup morphed into the thang…ladder starting with 1st exercise adding 5 of each additional exercise with mosey in between and completing each exercise at each stop. 5 burpees, 10 prisoner squats, 15 LBC in C, 20 merkins, 25 flutter kicks in C, 30 single leg lunges (15 ea leg), 35 mtn. climbers in C. Mosey and bear crawl the bike racks, @fairweather barf, Scale the unscalable fence, 50 yard bear crawl, 20 merkins, crab walk to goal line, 20 crab Rockettes, 20 dips, zombie crawl 20 yd, crawl bear back, murder bunny to midfield for Mary…maybe some other stuff in the middle…I blacked out.
MARY: ring of fire with flutter kicks, toy soldiers, Freddie Mercury, WW1 and something else. ANNOUNCEMENTS: see slack
COT: get comfortable with being uncomfortable. some other wise word.

DATE: 2022-04-22
AO: Horizon-Ao
Q: Fish Fry
PAX: Mr. Hand, Faceplant, Mayberry, Poe, Disco, Magoo, Kodiak, sticks, Lazlo, 3 mile FNGs: Attache’
COUNT: 12
WARMUP: Imperial Walker, Michael Phelps and a lot of previews to prepare for the stations: Squat Jacks, Nordic Tracks, Progressive Motivators, Superman with Pull Ups, Never Surrenders.

THE THANG:
4 Stations were set up with station 1 pacing the rotations while everyone else was AMRAP. Station one did moving exercises from semi-circle at the top of the box to the end line and back.

Station 1: Pacer. Do exercise to the top of the semi-circle on the goal box. Do not progress until team is done. Bear Crawl
Traveling Merkins
Murder Merkins
Traveling Dolphins

Station 2: Legs AMRAP
Never Surrenders (mod Bonnie Blairs)
Sumo squats
Squatty Potties (foot release squats) or hover squats (mod)
Lunges with coupon

Station 3: Back and Tris AMRAP
Bent over rows
Superman with pull up
Tricep extensions
Reverse snow angels

Station 4: Cardio AMRAP
Progressive motivators
Nordic Tracks
Squat jacks
Star jumps

MARY: Flutter kicks, LBCs
ANNOUNCEMENTS: AO world tour, Backpacking
COT: I was a funeral recently for the infant son of a friend. His baby died a couple of months due to a genetic defect. I knew him from when he was a young kid in a youth group at our church. I did a couple of things here and there him and his twin brother in the youth group, and sometimes played sports with him at picnics. I didn’t really see him for over a decade but then saw him again when he move back into the area and we had overlapping circles again. The reminder of now having him as an adult friend and being able to walk with him through a hard time of suffering was of the rewards in investing in your kids friends. We all know we should invest in our kids. But I was surprised at how those small interactions over the years when he was a teen bore fruit many years later. My encouragement was to be intentional in relating to your kids friends sowing seeds for the long term.

DATE: 2022-04-25
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Brown Bag, Kodiak, Magoo, Mr Haand
FNGs: Attaché, FNG General Nuts
COUNT: 8
WARMUP: SSH, Imp Walks, MP, CP, WMH, Monkey Humpers, Runner Stretch, D Dog/Cobra THE THANG: Sorta DORA:
Carioca/Overhead Press
Backward Run/Coupon Row
Bear Crawl/Durkin
Run/Curls
Skips/Coupon Squats
Murder Bunnies/Squat Jumps
Crab Walk/Bulgarian Leg Lifts
+ 40 Curls

MARY: Flutters, Airplanes, Speed Bikes, Mr Haands, Ring of Fire, LBCs ANNOUNCEMENTS: Welcome FNG Gen. Nuts
COT: OYO. Camaraderie (n): “Mutual trust and friendship among people who spend a lot of time together.”

DATE: 2022-04-25
AO: Patriot
Q: Maguire
PAX: 2 percent, Wedding Singer, Roadkill, Bone, CableGuy, citrus, Lucius, Spokes, Legacy, Shake ‘N’ Bake, Lazlo, Landslide, Jag, Coconuts FNGs: None
COUNT: 15
WARMUP: SSH. IW. Hillbillies. LBAC. WMH. Pickers. DD. Cobra Kai. Childs Pose
THE THANG: mosey lap. Split into 2 pax. Series of exercises at cones throughout field. Must carry your coupon to all and each pax had 2-3 extra coupons so rotating people carrying two at a time.

Rd 1: merkins. Curls. Squats. Around the world. Lunges.
Rd 2: chest press. Mountain climbers. Overhead press. Calf raises. Shoulder taps. Planks. Rd 3: apolo Ohno’s. Kettle bells. SSH. Merkins. Joe Louis
Rd 4: burpees. Burpees. Burpees. Burpees. Burpees.

I’m between each set and at the end, solid jog to 50, high knees and butt kickers to end zone. Turn around and repeat and push a little harder on the jog.

MARY: flutter. LBCs. Stretch.
ANNOUNCEMENTS: see 2nd f. Ask Bone.
COT: take advantage of experiences with your kids. Even when they nag it is because they want to spend time with you. That doesn’t last forever. Prioritize and enjoy the ride.