Backblasts

DATE: 2022-03-06
AO: Mor-Ruck-Ing
Q: Rambler
PAX: Old Bay, Magoo, Kodiak, Lazlo, Infinity
FNGs: None
COUNT: 6
WARMUP: SSH, CP, WMH
THE THANG: 6 Miles Westbound Loop. Several stops for quick beat down. All hills (up and down) were approached with additional “speed”. Beat down stops where POW Flag was visible included favorite “no surrenders”. Stop 1. 46 Squats, Stop 2. 46 Overhead Press and Hillbillies, Stop 3. Rucksack Swings & Merkins, Stop 4. 30-X-arm/leg toe touch, 20-squat-jumps, Stop 5. Step Ups, Stop 6. No Surrender, Stop 7. More No Surrenders MARY: Final shuffle back to start at NS2
ANNOUNCEMENTS: Ruck challenge coming up – tri-state event.
COT: Season of Lent. Reflect on sacrifice, suffering. Prayers for families in Ukraine and around the world in great need.

DATE: 2022-03-03
AO: Olympus
Q: Glee
PAX: Faceplant, Juneau, Hightower, Pop Fly, Ashe, Nano, Zeus, Rollingstone FNGs: None
COUNT: 9
WARMUP: We did that
THE THANG: 7 stations to include the return of the Cart!
MARY: We did this as well
ANNOUNCEMENTS: Pretty sure that happened as well
COT: We’ve all got problems. But there are others right now who have REAL problems.

DATE: 2022-03-05
AO: Freestate
Q: Winston
PAX: Deagle, Horshack, ShowMe, Butter
FNGs: Cannoli, Novacaine, Sherlock, Ironman, DungeonMaster
COUNT: 10
WARMUP:
25 SSH IC
15 imperial walkers IC
10 sit throughs IC
15 pickle pointers
15 mountain climbers
5 low hold mirkins
10 long low and slow lunges IC
2 laps
10 cherry pickers IC
15×2 el capitains
10×4 arm circles
10 wind mills IC

THE THANG:
10 4x4s

Peoples chair hang out and count around
-everyone counts to 30 at a pace of their choosing

Hop, crawl, walk, run
Line up and murder bunny to first cone and perform 10 mirkins Bear crawl to second cone and perform 20 LBCs
Crab walk to third cone and perform 20 toe touch squats
Run to fourth cone and back to your coupon
Rifle carry your coupon to fourth cone and back to starting point

Coupon series
20 coupon curls
10 around the world
10 shoulder press
10 around the world
20 coupon curls

Hop, crawl, walk, run
Line up and murder bunny to first cone and perform 10 mirkins Bear crawl to second cone and perform 20 LBCs
Crab walk to third cone and perform 20 toe touch squats
Run to fourth cone and back to your coupon
Rifle carry your coupon to fourth cone and back to starting point

Coupon series
20 coupon curls
10 around the world
10 shoulder press
10 around the world
20 coupon curls

MARY:
4x 10 rodeo flutters
15 dying cockroaches
15 leg lift rosalitas
10 American hammer
Plankorama
10 Freddie Mercuries
25 flutters

ANNOUNCEMENTS:
COT:

DATE: 2022-03-03
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, ShowMe, CashOnly
FNGs: Cannoli, Lefty, DungeonMaster
COUNT: 8
WARMUP:
• SSH x 25 IC
• The Chinook x 20 IC each side
• Michael Phelps x 15 IC
• Imperial Walkers x 20 IC
• Plank Jacks X10 IC
• Cherry Pickers x 15 IC
• 2 laps around the blacktop, karaoke on the sides
• Frankenstein x 15 each direction
• Baby burpees x 10 on Q
• Windmills x 15 IC
• Clerkins X10 IC

THE THANG:
Escalators in 3 stations – 10, 20, 30, 20, 10
Bear crawl 10-20-30 and crab-walk 30-20-10
• 10 Merkins
• 20 Squats
• 30 LBCs
• 20 Gorilla Humpers
• 10 Burpees

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Outlaws x 20
• Spider-Plank x10 IC
• X-Factor x20 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
COT:

DATE: 2022-02-26
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, Butter, ShowMe
FNGs: DungeonMaster, Chief, Sherlock
COUNT: 9
WARMUP:
• 25 SSHs IC
• 10 Imperial Walkers IC
• 10 deep/slow alternating lunges IC
• 10 spiderman planks IC
• 10 shoulder taps IC
• 10 windmills IC
• 2 laps
• 10×4 arm circles IC
• 10 Cherry Pickers IC

THE THANG:
Relay #1

• Teams in people’s chair on wall.
• First team member bear crawls to cone and completes 5 burpees before bear crawling back to starting point. • Race continues until every team member has finished
• Losing team completes 10 burpees

Relay #2

• Teams in plank position in a line.
• Teams pass/push coupon down the line to last team member
• Team member completes a couponicide and returns the other end of the line

• Race continues until each team member has completed the couponicide • Losing team completes 10 burpees

Relay #3

• Teams in people’s chair on wall
• First team member runs down hill to and back from marked point returning to start
• Team completes 10 mirkins together before next team member completes run and team waits in people’s chair
• Race continues until each member has run and team completes 10 mirkins after each runner returns • Losing team completes 10 burpees

MARY:
• 10 Dying crabroaches IC
• 10 Dying cockroaches IC
• 10 reverse crunches
• 20 big boy situps single count
• 10 london bridges IC
• 2×5 bird dogs
• 30 flutters IC

ANNOUNCEMENTS:
COT: