Backblasts

DATE: 2023-01-09
AO: Patriot
Q: Booking
PAX: Wedding Singer, Wallace, Boiler, My Space, 2 percent, Big Short, bogey, Smokey, Tea Party, Passport, Lazlo, Roadkill, Legacy, citrus FNGs: None
COUNT: 15
WARMUP: SSH, Windmills, Imperial Walkers, Hill Billies, Cherry Pickers, Willy Mays Hayes, Down Dog, Kobra Kai, Burpees
THE THANG: 20 Coupon Curls, 20 squats,20 swings, 20 low rows – rifle carry coupon to opposite end zone- repeat the above plus burpees

Bear crawl to 25- 20 merkins
Lunge walk to 50- 20 copperhead Squats
Bear crawl to 50- 20 WW1
Lunge walk to end zone- 20 burpees

Back peddle to opposite end zone

Repeat coupon exercises from above- more burpees- farmer carry to opposite end zone- repeat coupon exercises from above and more burpees

Lunge walk to 25- 20 plank jacks
Bear crawl to 50- 20 WW1
Lunge walk to 25- 20 copperhead squats
Bear crawls to end zone- 20 burpees

Sprint to opposite end zone- finish with burpees- I believe total count will on burpees was 75 from what I was told!

MARY: flutters, LBC, dirty dog
ANNOUNCEMENTS: Grow ruck- see slack
COT: Q acknowledged his lack of patience at times at work, home and with himself but resolved to improve as part of 2023 resolutions. Patience improves your life and well -being in the long term. Remember you get a chicken by hatching the egg not smashing it… which requires patience!

DATE: 2023-01-09
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity, Chile, Sparky
FNGs: None
COUNT: 5
WARMUP
Arm circles
Don quixote
Beet pickers
SSH

THE THANG
Leg lifts over coupon
Goblet squats
Rifle carry to midfield
Pushups with feet on blocks
Bent over rows
Goblet lunges to start
Hand over hand mericans (with coupon)
Coupon curls
Murder bunnies to midfield
Coupon swings
Coupon thrusters
Walk with coupon to start
Chest press with coupon
Rotate coupon around your body

MARY
LBCs
Low plank 60 second
Crunchy frogs
High plank 60 second
American hammer
Nolan Ryan
Penguin crunches
Starfish crunches
Flutter kicks

COT
A friend, Danny Olmes, wrote a book, Memoirs of An Ordinary Guy. I listened to an interview with a podcaster, about why he wrote the book. A few years ago he had parked his car in the parking garage at work, and a 95 year old woman in a Mickey mouse t-shirt walked in front of him, carrying a gym bag! He was inspired to keep a journal of “ordinary” experiences that inspired him.

The interview: https://soundcloud.com/rushtoreason/hr-2-rush-to-reason-273847668?in=rushtoreason/sets/rush-to-reason-january-4-2023&si=19e71eca7d9048d3b644a284af1f1cff&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing#t=27%3A36

DATE: 2023-01-09
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Brown Bag, Disco, Kodiak, Mr Haand, SPINAL TAP, Purple Rain FNGs: Attache, Kombucha
COUNT: 12
WARMUP: SSH, michael phelps, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap
THE THANG: Tabata, 25 seconds exercise / 10 seconds rest; 5 sets, mosey to end line and back in between sets Squats, cinder blocks
Big boi Sit ups
Burpees
Flutter kicks
Kb swings
Shoulder taps
Lunges
Shoulder press
MARY:
ANNOUNCEMENTS: goRuck in march
COT: hold things light lightly. YHC struggles with putting a lot of pressure to get things done and get them done well. it’s helpful … to a point. upon reflection, a better way would be to relax a bit, trust in the universe that things would be okay. the results would likely be the same but we’d enjoy the ride a lot more. hoping that I/we can do this in the future.

DATE: 2023-01-08
AO: Mor-Ruck-Ing
Q: Shake ‘N’ Bake
PAX: CableGuy, Kodiak, Sunshine, Wallace
FNGs: None
COUNT: 5
WARMUP: Oops!
THE THANG: Rucking & a little shuffling. Total of ~ 8miles. MARY: 40 Merkins
ANNOUNCEMENTS: Oops!
COT: Oops!

DATE: 2023-01-07
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
WARMUP: SSH, beet pickers, MP, surrenders, neck rolls, short Mozy THE THANG:
20 each

Mercans
Kneel shoulder press
Good mornings
Plank IC

Wide grip Mercans
Kneel arm circles
Good mornings
LBC

Rocking chair Mercans
Jump squats
Side lunges – low impact
Beach scissors

Diamond Mercans
Side squats
Broad jumps
Rosalitas

Mercans
Sumo squats
Grady corns
Planks

MARY: HIMS choice- flutter kicks, penguin March, slow LBC, stretches ANNOUNCEMENTS:
COT:
“Live simply so others may simply live. “
St Elizabeth Ann Seton

If you have a lot or maybe too much, be conscious of cutting back and pay it forward to those who might not have enough.