Backblasts

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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!

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What Goes Up. Must Come Down (Dora + Hills)

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.