Backblasts

DATE: 2023-01-13
AO: Patriot
Q: Maguire
PAX: Bone, CableGuy, Gherkin, Patchouli, L’Enfant, Sloth, Smokey, Elvis, Big Short, Lucius, Wedding Singer, citrus, Ice Tea, Booking, 2 percent, Legacy, Jenner FNGs: Sojourner (sp?) DR
COUNT: 19
WARMUP: SSH. IW. Rockettes. WMH. Cherry Pickers. Down Dog. Cobra Kai.
THE THANG: Mosey to the Hill in the rain. 100 merkins. 200 squats. 300 LBCs. 200 squats. 100 merkins. Partner is running hills while other is doing exercise. When finished, air presses and calf raises. At the beginning of each exercise and along the mosey route, tik tok burpees with your partner (alternate). Started at 2. Then 4, 6….up to 16. MARY: Spell C-A-R-D-I-N-A-L 3x in honor of him.
ANNOUNCEMENTS: Ruck in March. Sign up. @Lucius son is working on a project – see him for free top soil and or to donate for supplies.
COT: a thought to Cardinal’s family and reminder of the gofundme. Also, go deeper in your conversations than just a – hey what’s up. Learn more. Ask questions. Find out what makes people tick. Develop the relationship.

DATE: 2023-01-13
AO: Sparta
Q: Peanuts
PAX: Bluegrass, Lightyear, Zeus, Heatstroke (MeCa Region)
FNGs: None
COUNT: 5
WARMUP: SSH; WMH; MP; OHAP; ab stretch; back stretch; chest stretch; calf stretch; hamstring stretch
THE THANG: more cards – this time with coupons. OHP (clubs); curls (spades); squats (diamonds); chubby checkers (named by heatstroke but just a standing twist) (hearts). Other team runs around the school. First round went great. Second round not so much. Cards started blowing in the wind and we broke Bluegrass’s coupon. Needless to say the cards and the coupon did not survive the beat down. We punished ourselves with dips. MARY: we did that
ANNOUNCEMENTS: well without Horshack we were at a loss
COT: life is precious. Take care of yourselves. Listen to your body. See your doctor and don’t set yourself up to fail. Keep coming out to the gloom but more importantly make sure you are being smart about your health so you are able to keep coming out. Each of us has more work to do on this Earth, more posts to make, more Qs to lead.

DATE: 2023-01-13
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: 20 ssh, high knees in place, micheal Phelps, WMH, beat pickers, 50 step ups THE THANG: stations with burpee as count
1. Burpee (15, 15, 10, 8)or air squats (3 times burpee count) 2. Bear crawl/ crawl bear or lunge walk
3. Flutter kicks
4. Walk
Cycle 4 times with 10 or 20 counts in between

Group round robin merkin or big boy sit-up count (40 total) – each person counts five

Wall sit, team count 100

MARY: edge of table knee lifts, 15 LBCs, 20 penguin crunches, 20 big boy sit-ups, 12 American hammers ANNOUNCEMENTS:
COT:

DATE: 2023-01-12
AO: Highlands
Q: Katniss
PAX: Toolbox, Hard Knox
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: four corners, glow in the dark football
MARY: negative
ANNOUNCEMENTS:
COT: read from Proverbs

DATE: 2023-01-11
AO: Patriot
Q: Maj. Payne
PAX: Big Short, Lucius, Ice Tea, Maguire, Legacy, Boiler, Shake ‘N’ Bake, XL, Beaux, bogey, CableGuy FNGs: Big Data, FNG Strayer
COUNT: 14
14 PAX knew what they were getting in to and fearlessly posted for Ruck Workout #2! 200# bertha the sandbag was in the house again, and she loved every minute of it!

WARMUP:
15 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
2 x 20 HRPU (hand release push-ups)
2 x 20 BSU (butterfly sit-ups)

THE THANG:
If no ruck, grab a coupon

Instructions:
– 15 reps per exercise on the card
– Exercises on cards are labeled 1234
– Exercises must be completed as a team
– As soon as 15 reps complete, move out.
– If your 15 reps are not complete and you notice another team moving, it’s time to move out. So someone must always be watching for other teams moving out
– When traveling to the next corner, green (yellow) chem light stays up front – like it is a shovelflag – Alternate with sandbags heavy / slick for each 100 yd leg
– When traveling with sandbags, must transition at halfway point

4 Corners
Corner 1
– Ruck high pulls
– Ground to overheads
– Get ups

Corner 2
– Overhead presses
– Ruck Merkins
– Ruck curls

Corner 3
– Atlas press
– Thrusters
– Side straddle hops

Corner 4
– Ruck Squats
– Forward lunges
– Step ups

MARY: 15 Ruck Flutter Kicks

Once complete, we conducted a quick AAR so that we could improve upon this workout, understanding what aspects to sustain, and what to improve.

ANNOUNCEMENTS: Sign up for GTE 35! https://growruck.com/event/gte-35/

COT: Most men, including YHC, tend to live the majority of their lives in their comfort zone. We have plenty of food, a comfortable home, warm bed, a nice source of income and people who love us. That’s all very good, BUT our true potential cannot be found within that comfort zone. We need to explore the edges of our potential to truly live life most fully. YHC believes we all have innate evolutionary machinery in us that gets triggered when we do really hard things. This GrowRuck event is designed to unlock us all, especially as we learn to operate as a team. It is designed to help us fully understand not only with our heads, but also with our hearts, that, together, we can accomplish so much more than we ever thought possible. And that understanding is what will accelerate this F3TheCapital region to truly make a community impact beyond anything we can currently imagine.

Aye!