Backblasts

DATE: 2023-04-17
AO: Horizon-Ao
Q: sticks
PAX: Obadiah, Mr Haand, SPINAL TAP, Trifecta, Kodiak, Magoo, Poe FNGs: attache
COUNT: 9
WARMUP: Donkey Kicks, Dirty Dogs, IW, SSH, Stretch
THE THANG:
25 Burpees, One Lap
50 Mercans, One Lap
Walk Lunge to Midline, One Lap
100 air squats, One Lap
150 seal claps + 50 air presses, One Lap
150 Calf Raises, One Lap
15 Burpees
MARY: Flutter Kicks, LBC’s, Plank
ANNOUNCEMENTS: Dads Camp
COT: Go alone if you want to go fast, go together if you want to go far.

DATE: 2023-04-15
AO: Olympus
Q: Popeyes
PAX: Pop Fly, Ashe, Hightower, Peanuts, Battleship, Nano, Obadiah, Yard Sale, Rambler, Red Baron, Zeus, Doodles, YNAB FNGs: None
COUNT: 14
WARMUP: Laps with arm circles, butt kickers, etc
THE THANG: Each person runs 3 miles (min). Ultimate.
MARY: 4-7-8 breathing routine
ANNOUNCEMENTS: Lots! Dad’s camp and others.
COT: Your breath can be your thermometer of what’s going on inside your body and it can be your thermostat to regulate your mood.

DATE: 2023-04-17
AO: Patriot
Q: Wedding Singer
PAX: Major Payne, Big Short, Lucius, bogey, CableGuy, 2 percent, Jag, Booking, Shake ‘N’ Bake, Lazlo, Ice Tea, citrus, Sunshine, Legacy, Smokey, Strange Brew FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG: PAX counted off into four groups for rotations
1 – 20 Overhead Press / 20 Coupon Squats / 20 Around the World / Bearcrawl to 2 2 – 20 Merkins / 20 Big Boi Sit-ups / 20 IC Shoulder Taps / Lunge Walk to 3 3 – 20 Coupon Curls / 20 Atlas Shrug / 20 Coupon Rows / Run to track 4 – Run a lap, serve as timer

MARY: LBCs, Nolan Ryans, Side Plank Leg Lift, Bird Dogs, Flutter Kicks

ANNOUNCEMENTS: Boneathon, 5 year anniversary planning

COT: Q did his regular Saturday morning run, then met up with bikers who had done a 50 mile gravel ride. Tracked @roadkill and @patchouli who were running 50 miles. Morning run felt like less of an accomplishment, but that’s not right. Don’t compare yourself to others – or even your younger self. Get out there, be consistent, do your thing, and feel good about it.

DATE: 2023-04-17
AO: Aerie
Q: Rocketman
PAX: Lonestar, Stewie, Chasqui
FNGs: None
COUNT: 4
WARMUP: some standards, mosey, walkers, Michael Phelps.

THE THANG:

Mini-Murph, Cindy style.

For Time
Twice around the track

Then, 5 Rounds of:
10 Pull-Ups (negatives if needed)
20 Push-Ups
30 Air Squats

Then, complete:
Twice around the track

ANNOUNCEMENTS:

– Planning for 2.0 friendly in May
– SLT meeting for summer planning soon

COT:

Anxiety in a man’s heart weighs him down, but a good word makes him glad. Proverbs 12:25 ESV

DATE: 2023-04-17
AO: Memorial-Murph-Wod
Q: Hightower
PAX: Battleship, Zeus, Peanuts
FNGs: None
COUNT: 4
WARMUP:
SSH, static lunges, WMH’s, down dog, groin, cobra kai. Then moved to shuttle run across tennis courts.

THE THANG:
1 mile loop
10 rounds:
5 pull ups
10 merkins
15 squats
1/2 mile run

MARY:
Catch your breath

ANNOUNCEMENTS:

COT:
The importance of the First Follower, not always about the leader. Without the first follower, the leader is alone. The first follower ‘legitimizes’ the leader. Then the first follower embraces others to also follow along, and that’s how the snowball process rolls down hill.