Backblasts

DATE: 2022-03-07
AO: Patriot
Q: Roadkill
PAX: Anchor Man, CableGuy, Ice Tea, Lazlo, Lucius, My Space, Shake and Bake, Spokes, Vila, Wedding Singer FNGs: None
COUNT: 11
WARMUP: SSH, CP/WMH, Imperial Hillbillies, ‘Merkins, DD/CK, PAX split into pairs.
THE THANG: PAX pairs shared their origin stories while running a mile loop through the neighborhood. Alpine steps, bear crawls and crawl bears were employed to avoid running up the hills. Some ‘Merkins, planks, Al Gore’s and bike rack crawls were added for flavoring. Pairs finished with 20 burpees, taking 1 burpee off for every common element found in their respective original stories. MARY: Gas pumps, LBCs, flutter kicks, leg lifts.
ANNOUNCEMENTS: Boneathon in May, 4th of July on July 4th.
COT: Don’t wait until you’re old to worry less about what others think and open up to others.

DATE: 2022-03-04
AO: Atlantis
Q: Rogue
PAX: Riot, Infinity, Bratwurst, Rogue
FNGs: None
COUNT: 4
WARMUP: SSH, Rockettes, Runner’s Lunge, Copperhead Squats
THE THANG: Run five minutes, at timer stop and do a station workout and then continue running until timer sounds again for the next station. Stations:
1. 25 merkins, 25 Air Squats
2, 25 merkins, 25 Flutter Kicks (4-count)
3. 25 merkins, 25 Spider-Man Squats
4. 25 merkins, 50 LBCs
5. 25 merkins, 25 Air Squats
6. 25 merkins, 25 American Hammers (4-count)
All months
MARY: Hold Plank and end with ten merkins
ANNOUNCEMENTS: n/a
COT: Doing hard things now pays off in the long run. Thankful for the opportunity to do hard things with you all and push ourselves to be better men.

DATE: 2022-03-04
AO: Horizon-Ao
Q: Brown Bag
PAX: Mayberry, Magoo, Mr Haand, Kodiak, Old Bay
FNGs: Attache
COUNT: 7
WARMUP: SSH, IW, DQ, CP, WMH, LBAC (all x14), Downdog/COBRA
THE THANG: (1) PAX ran one mile (a little over 3x around permiter of soccer fields) at ~9:45 pace; (2) PAX each grabbed a coupon and performed the following exercises twice (14 Reps each time): Merkin/Upright Row, Derkin/Alpo, Werkin/Superman, Diamond Merkin/Kettle Bell Swing; (3) PAX ran one more mile at ~9:25 pace MARY: American Hammer/WWI (each with 14 reps and 2x)
ANNOUNCEMENTS: Check the ruck channel for Tri-State
COT: My twin boys are turning 14 today, thus we did everything with 14 reps and/or 2x. They are getting more into fitness and I look forward to them getting out here soon to get to know everyone.

DATE: 2022-03-04
AO: Patriot
Q: Booking
PAX: Flipper, Roadkill, Anchor Man, Big Short, Lucius, Elvis, Spokes, 2 percent, Shake and Bake, Vila, citrus, Bone, CableGuy, Lazlo FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Imperial Walkers, Cherry pickers
THE THANG: Fellowship lap to the parking lots where we did a series of Lt. Dan’s and bear crawls followed by calf raises. Mosey to nearby hill for a Dora: 100 merkins, 100 plank jacks, 100 WW 1 sit-ups. Mosey back up hill into a short duck walk. Back to the field for copperhead squats followed by a sideline to sideline run with progressive burpees at each side line starting at 1 progressing to 10 for a total of 55 burpees. Finished with body weight squats. MARY: LBC, flutter kicks, mule kicks, dirty dog, toy soldiers
ANNOUNCEMENTS: bone a thon coming up on Memorial Day weekend more to follow on slack
COT:you can’t pour from an empty cup. Fill your cup so you can give to others in your life. Be good way to do that is F3

DATE: 2022-03-03
AO: Farm
Q: Louis
PAX: Infinity, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP: SSH, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers THE THANG: Circle of Pain 1

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 2-minute rest between sets.

Lateral Bear Walk to Merkin

Jumping Side Lunge

Hand Release Merkin

V-Ups

2 Minute rest

Circle of Pain 2

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 1-minute rest between sets.

Air Squats

Superman

Walking Lunges

Plank

MARY:
ANNOUNCEMENTS:
COT: Growth Equals Pain
by Keir Weimer | Jan 12, 2021 | Success
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Without pain, sacrifice and some suffering, we will never experience true growth and transformation—to go from where we are to where we want to be.

Only when we push and move outside of our comfort zone and boundaries can we truly adapt and step into our new self-capability.

Pain can be temporary and fleeting, but deliver extraordinary growth—if we can remain focused on the why behind the effort.
Nothing great ever came without hard work, pain and some adversity. Always remember that when staring down a difficult road to get to where you want to be.
You see, we have to remember that we control the strings that operate ourself and our character in life. We get to decide how we want to move our character and ourself.
If we are unhappy or do not like a quality or a habit in life, we have the ability and freedom to work to change that. If we see that something is detrimental to our growth and our vision, we can work over and through some pain to grow from it, learn and elevate beyond it.
So remember that when things get tough, when we do experience pain and are stretched in an area of our lives, it’s not the time to back down, turn and run in the other direction, or find the path of least resistance where the pain will stop immediately.
No. Instead, we need to persevere even if the pain increases in the short run, because when we have a clear destination and know what it takes to get there, only an iron will and the resolve to work through whatever obstacle we encounter will allow us to be successful.
That’s what growth is all about—constantly learning, working, improving and being willing to put yourself out there and experience short-term discomfort, unease and pain as you pursue growth, enlightenment and elevation. Let’s GO!