Backblasts

DATE: 2021-12-28
AO: General
Q: Lucius
PAX: Bone, Hard Knox, Maj. Payne, Mr. Hand, Toolbox
FNGs: None
COUNT: 6
WARMUP: SSH, Windmills, Downward Dog, Cobra Kai, 6-Count Bricklayer Merkins, Mosey, LBACs, Moroccan Night Clubs

THE THANG:

Sandbag Hand-Over-Hand Pulls (with 15-Foot Chain), Sandbag Clean and Toss, Bear-Crawl Sandbag Pull-Throughs. Race toward the cones, then back. First PAX to reach the cones won.

Sandbag-Weighted Squats, Sandbag Deadlifts, Sandbag Side-to-Side Pull-Throughs. First PAX to 30 reps won.

Sandbag Hand-Over-Hand Pulls (with 15-Foot Chain), Sandbag Clean and Toss, Bear-Crawl Sandbag Pull-Throughs. Race toward the cones, then back. First PAX to reach the cones won.

Resting PAX performed rest exercises throughout the beatdown: Air Press, Overhead Claps, Plank Jacks, Mountain Climbers, BWS, Lunge Steps, etc. It was restful.

Mosey to Start Point, followed by Faster Mosey (Fosey (?)) to finish.

MARY: Toy Soldiers; 6-Count Bricklayer Merkins

ANNOUNCEMENTS:
Welcome DR PAX Mr. Hand.

The Abominable Ruck Challenge returns 2/19/22. Check out the #mother-ruck-ing channel. Abomination ensured. Great warmup for Greenville NC GrowRuck on 3/25/22.

They also ruck in F3 Puget Sound. Join them for their upcoming 45-lbs-for-45 miles event. It sounds simple.

COT:
Today’s beatdown included some leftovers from recent Qs (Sandbag Hand-Over-Hand Pulls; Sandbag Clean-and-Toss) and some new exercises (6-Count Bricklayer Merkins). As you move into the new year, consider which habits to keep and which to discard. Some leftovers are great, but others don’t age well.

DATE: 2021-12-28
AO: Mountvernon
Q: Winklevoss
PAX: Winklevoss
FNGs: Ultimate Warrior, Early Bird, Bus Stop, Churchill
COUNT: 5
WARMUP: We have a standard warm around here, get used to it. Four laps today instead of the usual two, followed by circle up and 20 IC SSH, IW, Don Quixote, Russian Soldier.

THE THANG: (do I have to call it “the thang”? I will if I have to). Sideline stations – 30 shoulder presses with rucksack while others do – plank, step ups on bench, dips, squats. 3x through followed by 800m (2 laps). Around the horn ab exercises – 25 IC crunches, astronaut, 20 IC ‘these’ (heel taps), 20 IC Russian Twist/American Hammer, 20 IC Freddie Mercury. Finish with your fastest 400m (one lap) – all went around in less than two minutes. Two just might have come in under 6min mile pace. Just 104 more laps like that and you’ll run a 2:37 marathon.

ANNOUNCEMENTS: Safe travels to Churchill for New Year’s. Possible NYE afternoon get-together in Riverside Estates, details to follow.

COT: standard parking lot chatter

DATE: 2021-12-27
AO: Horizon-Ao
Q: Obadiah
PAX: Maj. Payne, 3 mile, Magoo, Old Bay, Brown Bag
FNGs: Poe, attaché, kombucha, Coach hand, kodiak
COUNT: 11
WARMUP: hillbillies, ssh, Moroccan nightclubs, overhead clap with a squat, down dog, mtn climbers,

Leap over partner merkins. Partner A does a merkin, Partner B jumps over him and continue around the circle until done.

THE THANG: two groups doing a loose murph with additions of a run, block carry, dips, and sit-ups and then a 5 pull-up, 10 merkin, 15 squat rotation before run. Probably got through 5 rounds before time.

MARY: flutterkicks, starjumps, shoulder taps, Freddie mercuries, glees, 1.5 squats iC, j-lo’s ANNOUNCEMENTS:
COT: every moment holy. Not just on Christmas, not just for a moment, but every moment. Consider the vast things – family, mountains, the ocean depths. Consider the small things – coffee, a favorite chair, bees. Bees are extraordinary creatures – industrious, dutiful, missional – they go about their business and produce sweet honey for us to enjoy. How marvelous!

“We thank you, O GOD for the blessing of bees,
For the wonder of their work, for the sweetness of their offerings, and the delight of their harvest.” – Every Moment Holy

DATE: 2021-12-27
AO: Patriot
Q: Roadkill
PAX: Big Short, Bone, Lucius, Spokes
FNGs: Aidan Prescott @X-Games
COUNT: 6
WARMUP: SSH, IW, DD/CK, Lap with the coupon
THE THANG: Travel 20 yards with the coupon and then 21 count each of a shoulder, abdominal, and leg exercise. 20 yards and three exercises again at 21 count repeated to the opposite goal line. Travel exercises included murder bunnies, bear crawl with coupon, rifle carry, farmers carry. Exercises of all variety such as for shoulders overhead press, curls, atlas shrugs, kettle bell swings, behind the head lifts. For abs big boy sit ups, WWI sit ups, flutter kicks, skull crushers, Freddie Mercury’s, leg lifts over coupon. For legs goblet squats, jump squats, Bonnie Blair’s, speed skaters, jump over coupons. Upon reaching goal run a lap. Repeat to opposite goal line. Final lap and then close with murder bunnies to the 50. MARY: Hip exercises and donkey kicks.
ANNOUNCEMENTS: None
COT: PAX shared something they did right in 2021 they want to continue in 2022. PAX welcomed Roadkill’s nephew Aidan who is in the Marines at Camp Lejeune up for Christmas break. He took the name X-Games for his love of BMX, skateboarding and other intense sports when not in training.

DATE: 2021-12-24
AO: 1Stf
Q: Horshack
PAX: Horshack
FNGs: @Scalper @Frozone @Horshack @Blackout @DoughBoy @Mayfield @Snow Bunny Q: @Wolverine COUNT: 8
Conditions: delightful for Christmas Eve

Disclaimer given and lived out as Q forgot his phone.

Warmup:
Learning to Phelps
Goofballs
Piano tappers

Thang: break into 2 teams of 4.

Carry sandbag and coupons to Mt Everest.

Everyone must carry the sandbag and no weight can touch the ground.

1 blocker
2 sandbag over shoulder (team hold plank)
3 burpee
4 Freddie Mercury’s (4 count)
5 shoulder tap merkin
6. Squirrels
7. Bag swings (rest of team holds Al gore)
8. Merkin man makers with sandbag passed between team.

Did not have time for 9-12. Journey back to the flag over Everest.

Mary:
9 capt thor
10 lbc
11 lemon squeezers in cadence
12 flutter kicks in cadence

Cot: talking about habits and the compounding effect. Take time to align your goals with what you are passionate about/truly want as it is nearly impossible to build a habit without caring about the result/activity.