Backblasts

DATE: 2023-01-03
AO: Delphi
Q: I-Beam
PAX: Nano, Juneau, Ashe, K-Pop, Hoolihan, Dunder, Peanuts, Rocket, Hightower, Bluegrass, YNAB FNGs: None
COUNT: 12
WARMUP: SSHs, Arm Circles, Cherry Pickers, WMHs, Michael Phelps THE THANG:
PAX completed pairs of descending, then ascending reps for an inverted pyramid workout Round 1: Merkins/Big Boy Situps for 20/15/10/5/5/10/15/20 reps

Round 2: Squats/flutter kicks (In Cadence) 20/15/10/5/5/10/15/20 reps

Round 3: Bent Rows 20/15/10/5/5/10/20 reps & Mountain Climbers (in candence) 10/8/6/4/4/6/8/10

PAX moseyed to the wall for wall sits, passing the block down the line, and bear crawling to the end to await the passing block.

MARY: 25 count, in cadence, LBCs
ANNOUNCEMENTS: Sign up and prepare for Growruck ’23 in March COT: We aren’t promised tomorrow so make the most of your time today.

DATE: 2023-01-07
AO: Olympus
Q: CableGuy
PAX: citrus, Juneau, Hightower, YNAB, Rollingstone, Monk, Zeus, Pop Fly, Yard Sale, Ashe, Booking, Lazlo, Popeyes, Nano FNGs: Kittles, Semi
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbilly, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Fellowship Lap THE THANG:
Thang 1:
Form two teams. Work through the following as a team – first Pax to finish means the group can move to the next exercise. Wrinkle: we ran an emom timer with three burpees on the minute. Over 30 minutes we did 90 burpees: 50 Hand Release Merkins
100 Heels To Heaven
150 Body Weight Squats
200 Big Boy Situps
250 Lunge Steps (SC)

Thang 2:
Mosey down to the turnaround circle for 10 Shoulder Taps + 10 Mountain Climbers, in cadence, x 5 rounds

Thang 3:
Ultimate with integrated burpees and Mary exercises
MARY: Covered during Ultimate
ANNOUNCEMENTS: Go Ruck cometh
COT: Credit to Obadiah: We talk about new years resolutions, right? Some like them some don’t. Something I’ve been thinking about a lot is stop banging my head against the same old walls that don’t help me. This can be physical – like for me thinking I can keep running my way out of running injuries that never get better – and can also be mental and emotional, a dysfunctional fixation. I’m paraphrasing Obadiah here from a great COT he gave this week. If it doesn’t get you closer to the ones around you whom you love and value, and if you’re a man of faith getting you closer to your god, ask yourself do you have room for it or are you repeating the same actions and irrationally expecting different results?

DATE: 2023-01-07
AO: Freestate
Q: Magoo
PAX: Deagle, FIFA, Rough Rider, Horshack, ShowMe, CashOnly, Cannoli, Kodiak, Butter, Winston FNGs: Birdman, Baywatch, Doubtfire
COUNT: 13
WARMUP: Abe Vigoda, lunge twist, SSH, narrow squats, Donkey Kick THE THANG: 8 x 8 rounds of tabata with:
Shoulder Press / Caterpillar Merkin
KB swing / Mountain climber
Floor to Ceiling / Jump shot squats
Blockie / Stiff-arm Pull-over
Dairy Maid / Heismans
Merkin Mania
Break Dancers / Sumo Stamps

MARY: Ring-of-fire leg pushdowns
ANNOUNCEMENTS: Yes. Lots.
COT: Life is fragile. Hold you children close.

DATE: 2023-01-06
AO: Farm
Q: Faceplant
PAX: Infinity, Chile, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP: SSH, Air Squats, Arm circles, Michael Phelps, Down Dog, Run around Fields
THE THANG: Dora style work-out with partner. One partner runs and the other works on the assigned exercise and they swap until the number of reps is complete. Phase 1: Run from side of field to far soccer goalie box line and back. Do 100 merkins total
Phase 2: Karaoke from side of field to far soccer goalie box line and back. Do 200 Big Boy Sit-ups
Phase 3: Skip with high jump from side of field to near soccer goalie box line and back. Do 300 Crunches

Bear crawl to 50 yard line and crawl bear back. Pack holds plank until complete MARY: Round robin style with the pack choosing exercises.
Penguin crunches, American hammers, Flutter kicks, Nolan Ryans 2-minute stretch
ANNOUNCEMENTS: Work-out Saturday at 7am

DATE: 2023-01-06
AO: Horizon-Ao
Q: Kodiak
PAX: Poe, Disco, Mr Haand, 3 mile, Gherkin, Median, Magoo, Yardbird FNGs: @attache
COUNT: 10
WARMUP: SSH, MP, IW, WMH, Don Quixote, Down Dog, Stretch
THE THANG: The theme of the workout is tackling all of your least favorite things. This workout was going to be comprised of some of the Q’s least favorite F3 exercises. So, we started with a set of burpees followed by a run up 35th Street to Minor’s Hill (the highest point in Arlington) with stops for exercises along the way. At Minor’s hill, we did another set of burpees and a set of dips. Each pax selected his least favorite exercise, resulting in sets of break dancers, typewriter merkins and others. Following these 10 sets, the pax Ricky Bobbied back down to the AO with intermittent stops for squats and merkins. The pax completed their return to the starting circle with a bear crawl. MARY: Never surrenders, WW2 and flutter kick
ANNOUNCEMENTS: Sign up for the GoRuck! Magoo is celebrating 37 years of marriage to the same woman without being murdered in his sleep.
COT: Sometimes, we let the unpleasant tasks linger. Don’t let them. Go tackle your challenges!