Backblasts

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What’s my name again?

DATE: 2023-01-14
AO: Olympus
Q: Peanuts
PAX: Monk, Ashe, Doodles, CableGuy, Derecho, Zeus, Obadiah, Roddick, Heatstroke (MeCa Region), YNAB FNGs: 10-4
COUNT: 12
WARMUP: SSH; WMH; MP; Dirty Bird; EP; DD; WGS; CP
THE THANG: RB around track while explaining the beatdown. 4 stations around the track, each has 4 exercises and 4 different rep options. Have to start with first exercise but Pax can pick the reps. Once you pick a rep count you can’t pick it again. Run around the track for a mile and complete each station along the way. Then we all watched @Doodles play UF. MARY: nah
ANNOUNCEMENTS: Grow Ruck; FNG came – @Nano didn’t. Seems pretty typical.
COT: Really great to see everyone out on such a cold, windy Saturday. Always impressed by the commitment of this group of guys.

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EMOM-o-Rama (pt 2)

DATE: 2023-01-07
AO: Sandlot
Q: Traveler
PAX: Legacy, Beaux, McCallister, Moneyball, Dojo
FNGs: Big Data
COUNT: 7
WARMUP: LBAC, SSH, Michael Phelps, Cherry Pickers
THE THANG: Lots of EMOMs!
EMOM 1 (60 seconds x 8): 5 hand release merkins, 6 bonnie blairs, 7 freddie mercuries (scale the numbers as needed)

EMOM 2 (90 seconds x 6): PAX cycled through doing 5 pull-ups, while everyone else held a different exercise (wall-sit, plank, etc.)

EMOM 3 (60 seconds x 8): 5 derkins, 6 step ups, 7 dips (scaled as needed)

EMOM 4 (60 seconds x 7): 50 yard sprint, 50 yard backpedal
MARY: Abs.
ANNOUNCEMENTS: GrowRuck on March 24! AMBAB! Pull-ups!
COT: “What is committed to you, pay heed to. What is hidden is not your concern” – Sirach 3:22

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Rain go away

DATE: 2023-01-13
AO: Horizon-Ao
Q: sticks
PAX: Lazlo, Magoo, Disco, Kodiak, Mr Haand, 3 mile
FNGs: Stew, Asphalt (FNG)
COUNT: 9
WARMUP: SSH, Hillbillies, Don Quixotes, Squats, Stretching
THE THANG:
11s: Burpees & American Hammers (2 count)

PAX partnered up for Dora.
100 Shoulder Taps
150 Merkins
200 LBCs
250 Monkey Humpers

2nd Dora Round
200 Squats, 50 Imperial Walkers

MARY: Flutter Kicks, Awkward Turtle
ANNOUNCEMENTS: GoRuck, Super Bowl Picks
COT: Be careful, don’t over exert yourself, learn CPR

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Ruck Times

DATE: 2023-01-13
AO: Aerie
Q: Rocketman
PAX: Renaissance, Lonestar, Passport
FNGs: None
COUNT: 4
WARMUP:

SSH
Imperial Walkers
Windmills
Michael Phelps

THE THANG:

Ruck to the track with extra coupons

2 x ROUNDS

12 x Weighted Push-Ups
12 x Overhead Ruck Squats

Ruck shuffle a lap

2 x ROUNDS

12 x Bent Over Rows
12 x Ruck Push-Press

Ruck a lap

2 x ROUNDS

12 x Ruck Plank Pull-Throughs
12 x Ruck Weighted Sit-Ups

Weighted ruck back to the flag

ANNOUNCEMENTS:

– Feb 11, Heavy Ruck @ Manassas
– Feb 16, potential for a Brew Run
– March 23-25, GTE 35 The Capital

COT:

“If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.” ― C.S. Lewis

Seek truth this day, brothers!