Backblasts

DATE: 2022-04-15
AO: Patriot
Q: Lucius
PAX: Big Short, Disco, Jag, Kodiak, Legacy, Toolbox
FNGs: Attache; Gesundheit! (DR)
COUNT: 9
WARMUP:
SSH; Cherry Pickers; Downward Dog; Cobra Kai; Child’s Pose; LBACs; Morroccan Night Clubs

THE THANG:
“Miracle” Burpees – PAX lined up on end-line; Ran 20 yds; 1 Burpee; Returned to end-line; 2 Burpees; Ran 40 yards; 3 Burpees; Returned to end-line; 4 Burpees; Ran 60 yards; 5 Burpees; Returned to end-line 6 Burpees. Miraculous.

CB Bucket Brigade.

The Gauntlet – PAX formed two 40-yard lines, spaced at 10-yard intervals, with their CBs. They each took turns bear-crawling through this Gauntlet, while the remaining PAX performed rest exercises. Rest exercises included Merkins, Overhead Presses, Pull-Through Merkins, CB Swings, CB Rows, Goblet Squats, and Curls. Each rest exercise performed until the bear-crawling PAX moved 40 yards. Repeat 2x.

Fellowship Lap.

The Gauntlet (Lightening Round) – Repeat exercise above, but with only 20-yard bear crawl for each PAX.

CB Bucket Brigade, poorly executed.

Rifle Carry CBs to whence they came.

MARY: LBCs; Something Else; Flutter Kicks.

COT:
While biking the C&O canal towpath this week, YHC was struck by two things.

First, it took over 20 years to dig the canal, using hand tools, black powder to blast through rocks, and mules to move rubble. The canal builders build dams across the Potomac, cut a 3/4-mile long tunnel through a mountain, and constructed multiple aqueducts that carry the canal over other waterways. Through persistence we can accomplish even audacious goals.

Second, by the time it reached Cumberland, the canal was obsolete. Railroads had eclipsed the ability of canals to move freight. This is a good reminder to periodically check your goals before you to ensure you arrive at the right place.

DATE: 2022-04-18
AO: Horizon-Ao
Q: Disco
PAX: Mr Haand, 2 percent, 3 mile, Old Bay, Undertow, Yardbird, vplaxico FNGs: None
COUNT: 8
WARMUP: SSH, Imp Walker, MPhelps, CP, WMH, DDog/Cobra. Fellowship Lap THE THANG: 1. Spring Break Ladder – 12s:
Coupon Row, Gravediggers, Jump Squats, Coup Squats, Coup Shrugs, Derkins, Murder Bunnies, Blockees. Fellowship Bear Crawl
2. Spring Break Dora:
Squats/Field Sprint D and B
Something/Field Sprint D and B
Overhead Press/Crab Walk
American Hammer/Carioca-Backward Run
MARY: Flutters, J Lo, LBCs
ANNOUNCEMENTS: Saturday Ruck Returns – Good Seats still available!
COT: “Man often becomes what he believes himself to be. If I keep saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary if I have the belief that I can do it, I shall surely acquire the capacity to do it – even if I may not have it at the beginning.” – Zig Ziglar? No. Arnold Schwarzenegger? No. Mahatma Gandhi.

DATE: 2022-04-15
AO: Sparta
Q: Lightyear
PAX: Rambler, K-Pop, Zeus
FNGs: None
COUNT: 4
WARMUP: SSH, Arm Circles, Cherry Pickers, Willy Maze Haze, and 1 lap Ricky Bobby
THE THANG: A Dora-ish Routine and some Coups Carry – partner workout for cumulative reps. While 1 pax gets after reps the other pax run the 10 yrd line do 1 burpee, back to end line, run to the 20 yrd line do 2 burpees, back to end line, runs to 30 yrd line do 3 burpees, back to end line. Reps were 100 coupon bent over rows, 100 merkins, 100 coupon squats, 300 LBCs. Because the PAC flew this routine we had time for some Mall Walkers – coupon carry for 2 laps, with a rifle carry along each curve of the track. Everyone had a lot of fun. . .
MARY: PAX round robin – American Hammer, Ramblers one stiff legged up touch thing, Flutter kicks, Zeus’s arm curl into a arm raise thing while on the knees, and No Surrenders ANNOUNCEMENTS: Street Clean Up, Hiking, and Dads Camp
COT: No OYO – leave no man behind and leave no man where you find him. We better our community together.

DATE: 2022-04-15
AO: Atlantis
Q: PAXminer
PAX: Infinity
FNGs: None
COUNT: 1
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: – 20 Donkey Leg Kicks on elbows, left
– 20 Donkey Leg Kicks on elbows, right
– 20 Reverse Merkins, IC
– 20 Reverse Lunges, IC
– 10 Bonnie Blairs, IC
– 25 Grady Corns

CoT:
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.

DATE: 2022-04-14
AO: Farm
Q: Infinity
PAX: Louis, Chile, Matthew – Running Man
FNGs: Unplugged (DR PAX)
COUNT: 5
WarmUp: SSHs IC, Squats, Don Quixote IC, Imperial Walkers IC, LBACs with foot raised IC, Michael Phelps IC, and Beet Pickers IC.

The Thang:
Variation of 2020 Iron Pax week 4 (IPX4), but scaled down to 80% and done together as a group:

6 Jump-Over Burpees
20m Murder Bunnies (Al Gore until all arrive)
20 Coupon Thrusters
20m Coupon Carry

6 Jump-Over Burpees
40m Murder Bunnies (Al Gore until all arrive)
20 Alternating Block Merkins
20 Bent Over Rows
20 Alternating Block Merkins
40m Coupon Carry

6 Jump-Over Burpees
60m Murder Bunnies (plank until all arrive)
20 Curl Presses with Coupon
20 Coupon Swings
20 Curl Presses with Coupon
60m Coupon Carry

6 Jump-Over Burpees
80m Murder Bunnies (plank until all arrive)
20 Leg Raises over Coupon
20 Penguin Crunches
20 Leg Raises over Coupon
20 Side Crunches, each side
20 Leg Raises over Coupon
15 Flutter Kicks
15 J-Lo’s
20 Leg Raises over Coupon
80m Coupon Carry

Announcements: Our third Adopt-a-Road Clean-up is coming! We’ll meet at our normal workout spot on Saturday, April 23rd, at 7:30am. Bring gloves and good shoes/work boots.

CoT: YHC shared some thoughts and experiences with leveraging the power of role models in confronting life’s choices and challenges. It is difficult to consistently stay on the harder path of meaning rather than the cheap and easy way. Asking ourselves what our role model would do when we are confronted with such choices brings power. Establish your own role model. Live your life as if your role model were watching you always.
Be a role model. Your children will learn more from who you are than from what you say. Try to demonstrate proper behavior more consistently to those in our stewardship. Strive to be worthy of emulation.
We all have an ultimate role model in the form of Jesus Christ, whom we can use at any time and in most situations. “What would Jesus do?” Brings power. Leverage Him if all else fails.