Backblasts

DATE: 2023-01-03
AO: General
Q: Obadiah
PAX: Yardbird, CableGuy, Horshack, 2 percent, XL, Lazlo
FNGs: Moneyball, Fairweather
COUNT: 9
WARMUP: SSH, Imperial Walkers, Moroccan night clubs, rockettes, cherry pickers, downdog, mtn climbers. Greatest stretch THE THANG:
Dirty 30 R1 portion:

Bear crawl to the 10, 1 burpee, run to 50, jog to 0
Repeat cycle increasing to 20, 2; 30, 3; 40, 4; 50, 5.
4
Results in 15 burpees, 150 yard crawl

Dirty 30 R2 portion:

Lunge to the 10, 1 burpee, run to 50, jog to 0
Repeat cycle increasing to 20, 2; 30, 3; 40, 4; 50, 5.
4
Results in 15 burpees, 150 yard lunge walk

2 minute drill
1. Runner (400 meter lap)
2. Dips/Step-ups (20/20)
3. Squats with coupon
4. Plank
5. Burpee/Pull-ups (Keep track of burpee count)
6. Wall-sit
7. Thrusters
8. Jump rope
9. Flutterkicks

MARY: flutterkicks, lbcs, ww1,
ANNOUNCEMENTS: see @horshack post on growruck event
COT: start with the why. What and how are less important, why is primary on why we do things. Only do things that truly matter.

DATE: 2023-01-03
AO: Freestate
Q: Deagle
PAX: Winston, ShowMe, Cannoli, Dungeon Master (Amon), Butter, FIFA FNGs: Brony
COUNT: 8
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Goof Balls x15 IC
• Hairy Rockets x15 IC
• Chinooks x10 IC
• Michael Phelps x10 IC
• Diamond Merkins x15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
20 exercises, 23 reps each
1. Merkin
2. Squat
3. Curls
4. Mountain Climber
5. Taint Scrapers
6. LBCs
7. Forward Lounges
8. High Knees
9. Monkey Humpers
10. Overhead Press

Jacobs Ladder (3-5-7-5-3 burpees)

11. Reverse Crunches
12. Carolina Dry Docks
13. Upright Row
14. El Capitan
15. Plank Jack
16. Jump Overs
17. Flutters
18. Hand Release Merkins
19. SSH
20. Shoulder Taps

MARY:
• X Factor x15 IC
• Little Mermaid x 10 each side IC
• Bird Dogs X10 IC
• Scissors X15 IC
• Leg Lift Rosalita x15 IC
• Flutters x10 IC

ANNOUNCEMENTS:
Next Saturday Magoo will Q

COT:

DATE: 2023-01-02
AO: Horizon-Ao
Q: Obadiah
PAX: Magoo, Median, Bone, Kodiak
FNGs: @Snake, @SpinalTap
COUNT: 7
WARMUP: SSH, Hillbillies, cherry pickers, learning to fly/land, mtn climbers, down dog, worlds greatest stretch

THE THANG: 5 burpee buy-in every rotation!
Timer: 10 pull-ups or 10 burpees
Wall sit (no buy in)
Speed Curls
Jump rope
Merkins
Squats w/ block
Bonnie Blair’s
30 burpees (5×6)

5 burpee buy-in
Pull ups/ burpees 10
Wall sit (no buy in)
Speed curls
Jump rope
Merkins/row
Kettlebell
Starjumps
30 burpees (5×6)

2 burpee buy-in
Pull ups/ burpees 10
Wall sit (no buy in)
Overhead tricep extension
Jump rope
Merkins/row
Overhead press w/ block
SSH
12 burpees (2×6)

Total burpees NLT 72 +/-# during timer station

MARY: flutterkicks, Freddy mercuries, lbcs, pickle pointers ANNOUNCEMENTS:
COT: Start 2023 with the Why on resolutions and new commitments. What and how are secondary. Why is essential.

DATE: 2023-01-02
AO: Patriot
Q: Big Short
PAX: 2 percent, 3 mile, Anchor Man, Anchorman, bogey, Boiler, Bone, Booking, CableGuy, citrus, Deflator, Fish Fry, Flipper, Horshack, Ice Tea, Lazlo, Legacy, Maguire, Maj. Payne, My Space, Passport, Passport, Poe, Shake ‘N’ Bake, Tea Party, Wedding Singer
FNGs: Magellan, Disco, Crossover, Commander, Ring Master, Riggy, Five Hole, RomCom,Nashville, TayTay and six or seven other PAX and FNGs COUNT: 42
WARMUP: Side straddle hops, Imperial walkers, Hillbillies, Little bitty arm circles, Cherry pickers, Willie Mays heys, Downward dog, Cobra Kai, Child’s pose and a fellowship lap.

THE THANG: PAX lined up on the goal line for 50 traveling mercans and 50 traveling squats to the opposite goal line. Then turned around and went back to the original goal line performing 50 traveling burpees and 50 traveling lunges.

PAX then paired up for Dora, doing 100 of each of these exercises: – flutter kicks
– shoulder taps
– toy soldiers
– copperhead squats

MARY: LBCs, American hammers, Nolan Ryan’s and World’s GREATEST Stretch.

ANNOUNCEMENTS: GroRuck in March

COT: Fellowship and social bonds are important.

DATE: 2023-01-02
AO: Farm
Q: Gekko (Keith Capp)
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
F3 – 1/2/2023

Warmup:
• Side straddle hops x 20, IC
• Michael Phelps x 20, IC
• Cherry Pickers x 15, IC
• Butt Kickers, x 15, IC
• Imperial Walkers x 15, IC

The Thang:
Call on Me

Each PAX will write down their phone number. Each PAX draws a paper and completes the exercise that corresponds with each number. Exercises:
0- Sprint across the field
1- 40 Coupon Swings
2- 35 Jump Squats
3- 30 Merkins
4- 30 Coupon Shoulder Press
5- 30 Hammer Curls w/ Bricks
6- 20 Skull Crushers
7- 100 Calf Raises
8- 15 Burpees
9- 30 Coupon Bench Press
“-“- 1 Lap around half of soccer field

Example:
571-439-9089
5- 30 Hammer Curls (Coupon)
7- 100 Calf Raises
1- 40 Coupon Swings
1 Lap
4- 30 Coupon Shoulder Press
3- 30 Merkins
9- 30 Coupon Bench Press
1 Lap
9- 30 Coupon Bench Press
0- Sprint Length of Garage
8- 20 Burpees
9- 30 Coupon Bench Press
If time permits, grab another # and do it again

Mary:
• Full arm plank, Count off to 30
• American Hammers, 15 IC
• Penguin Crunches, 20 IC
• Elbow Plank, Count off to 30

Count off

Name O’Rama

Circle of Trust:
No matter their starting point in life, every leader soon discovers what we all share — struggle is the most honest and revealing measure of progress toward becoming the leader you desire to be. ⁃ Bobby Herrera, CEO of Populus Group