Backblasts

DATE: 2023-01-17
AO: Delphi
Q: Hightower
PAX: Pop Fly, Nano, Ashe, Rambler, Juneau, Glee, Peanuts, I-Beam, Doodles FNGs: None
COUNT: 10
WARMUP:
Ruck mosey pace with stretching.
Picked up pace, shuffle end zones & walk long sides.

THE THANG:
Ruck EMOM: 1 min shuffle & 1 min walk. Stop after each loop for: Round 1: 20 Curls
Round 2: 20 Squat, press
Round 3: 20 ruck swing

Relay crawl with ruck. Split the group into 2 teams. Stack all rucks at end zone. Each team runs to spread out length of field. First guy bear crawl 1 ruck at a time to next guy, then runs back. Next guy crawls ruck to next guy, then runs back. Rinse & repeat, first team to get all rucks to far end line wins.

MARY:
50 LBC’s

ANNOUNCEMENTS:
GTE Sign up

COT:
Pushing yourself to find those moments of being uncomfortable, that’s when we grow, learn & develop.

DATE: 2023-01-19
AO: Freestate
Q: FIFA
PAX: Dungeon Master (Amon), Butter, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP: round robin
Butter: 25 SSH
Dungeon Master: 15 hairy rockettes
Show Me: 15 windmills
Winston: 15 mountain climbers
FIFA: 10 Willie mays hays
Butter: 10 baby/10 big arm circles forward/backward
Dungeon Master: 15 plank jacks
Show Me: 15 Carolina DCs

THE THANG: 1/2 Murph (replacing pulls ups with burpees)

4 1/4 Mi laps around the field

5 sets of:

30 squats
20 merkins
10 burpees

MARY:
10 small flutters/10 big flutters
15 scissors
15 Freddie mercury’s
10 outlaws left/10 outlaws right
20 reverse crunches

ANNOUNCEMENTS: fifa out on Saturday bc he’s flying to MI solo to help his in-laws move to another nursing home. Mentioned as a half jest, half complaint. But Winston said “you’re a good son-in-law” and that stuck with me so I’ll use it for the COT.

COT: Family can be a pain in the ass. But it is also arguably the most important thing we have. Celebrate family!

DATE: 2023-01-19
AO: Highlands
Q: Toolbox
PAX: Jag, Trolley, Hard Knox, Katniss, Jenner
FNGs: None
COUNT: 6
WARMUP: ssh, merkins, my. climbers, iw, cherry pickers, wmh, air squats
THE THANG: timer 30 tricep ext with 25#, stations of kb swings, waiter curls, weighted merkins, shoulder work, other stuff. variations of all ex’s. Amrap each station fb mosey rinse and repeat. MARY: weighted sit ups and black widow heel slides
ANNOUNCEMENTS: blood drive at Calvary UMC, Grow ruck
COT: keep it simple and roll with it.

DATE: 2023-01-18
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, Gherkin, Mr Haand, Purple Rain, SPINAL TAP, Disco, vplaxico FNGs: Atache is still not on slack
COUNT: 9
WARMUP: Cherrypicker, WMH, prisoner lunges, down dog ankle taps
THE THANG: 20 reps of something, run across field using bear crawl to the 20s, first back (i.e., @gherkin) begins set of 10 blockies. MARY: round the world can-openers, side crunch a la @disco, body saw ANNOUNCEMENTS: @disco hosting firepit tonight 7-9
COT: ride the cyclone

DATE: 2023-01-18
AO: Compound
Q: Pop Fly
PAX: Popeyes, 2 percent, Poe, Booking, Zeus, Peanuts, Doodles, citrus, Boiler, Snake (Will Harris) FNGs: Waze
COUNT: 12
WARMUP: Run a lap, a couple of cool stretches – to include the world’s greatest stretch and the world’s goodest stretch. 10 OYO burpees interspersed into the warm up

THE THANG:
Round 1: The Buy-In
– 5 Rounds. 3 sets of 10.