Backblasts

DATE: 2022-12-23
AO: Farm
Q: Infinity
PAX: Sparky, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: SSHs, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, Seal Claps, and Mountain Climbers.

TheThang: Package Deliveries!
Perform the following, all with a coupon, unless otherwise noted: Round 1: UPS
20 Shoulder Press
20m Walking Lunge
20 Goblet Squats
20m Walking Lunge
Facts about the UPS: Originally known as the American Messenger Company specializing in telegraphs, UPS has grown to become a Fortune 500 company and one of the world’s largest shipping couriers. UPS is the largest courier company in the world by revenue, with annual revenues around US$85 billion in 2020, ahead of competitors DHL and FedEx.

Round 2: FedEx
20 Derkins off bench (no coupon)
20m Murder Bunnies
20 Reverse Lunges
20m Murder Bunnies
Facts about FedEx: The name “FedEx” is a syllabic abbreviation of the name of the company’s original air division, Federal Express, which was used from 1973 until 2000. FedEx today is best known for its air delivery service, FedEx Express, which was one of the first major shipping companies to offer overnight delivery as a flagship service. FedEx’s prominence in both the United States and the world have made it a common topic in popular culture, with examples including the film Cast Away. FedEx’s air shipping services have made its main hub (aka the “Superhub”) at Memphis International Airport the busiest cargo airport in the world by 2020, and Hong Kong second-busiest cargo airport in the world behind Memphis. And, as Professor Robert Langdon observed, the FedEx logo has a hidden symbol depicting the company’s forward motion. Once you see it, you cannot unsee it.

Round 3: Amazon
20 CDDs (no coupon)
20m Coupon Drag
20 Thrusters
20m Coupon Drag
Amazon uses many different transportation services to deliver packages. Amazon-branded services include:
Amazon Air, a cargo airline for bulk transport, with last mile delivery handled either by Amazon Flex, Amazon Logistics, or the United States Postal Service.
Amazon Flex, a smartphone app that enables individuals to act as independent contractors, delivering packages to customers from personal vehicles without uniforms. Deliveries include one or two hour Prime Now, same or next day Amazon Fresh groceries, and standard Amazon.com orders, in addition to orders from local stores that contract with Amazon.
Amazon Logistics, in which Amazon contracts with small businesses (which it calls “Delivery Service Partners”) to perform deliveries to customers. Each business has a fleet of approximately 20–40 Amazon-branded vans, and employees of the contractors wear Amazon uniforms.

Round 4: USPS
14 Hand-on-Block Merkins, alternating
20m Rifle Carry
14 Cleans
20m Rifle Carry

Round 5: DHL (no coupon for these movements)
20m Bear Crawl
10 Peter Parker Merkins
20m Lunge Walk

Mary: Flutter Kicks, Side Crunches, Rope Climbers, Shoulder Taps, and LBCs until the time ran out

Announcements: All workouts next week (12/26, 12/28, and 12/30) will start at 0700. Tomorrow will be very cold and I’m not sure who will be in. Stay tuned on Slack tonight to see if there will be a workout.

CoT: Two thoughts:
“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings We cannot choose our final destination, only what we do on our way there.

In Tim Groves’ “Winners,” he describes the attitude of two different kinds of people to winning. When asked, “What does winning feel like?” Two apparently opposite responses were received. Most ordinary people described winning with positive emotions such as exuberant and fantastic. However, successful pro athletes described winning as “exhausting” or “grueling.” The true winners know that winning doesn’t come easily and without a struggle, and their attitudes reflect that. Life is not about ease and comfort, but about achieving triumphs. Coming out in the raining gloom this morning is good practice for embodying a winners mindset.

DATE: 2022-12-19
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Raven, Yellow Jacket, Jetstream, Chasqui
FNGs: None
COUNT: 5
WARMUP:
THE THANG:

4.85 mile ruck with coupons, but the coupons could only be held in our hands… work that grip strength!

ANNOUNCEMENTS:

Dec 26: No Monday Night Ruckers
Dec 31: Old Rag ruck/hike, decision to go forward will be made Dec 28.

COT:

Remember the joy we have in this time of year and reflect that joy, that light, just as we saw those lights on this ruck.

DATE: 2022-12-21
AO: Aerie
Q: Rocketman
PAX: Lonestar
FNGs: None
COUNT: 2
WARMUP:

Michael Phelps x 12, IC
No Moneys x 12, IC
Side Straddle Hop x 12, IC
Imperial Walkers x 12, IC

THE THANG:

Three stations:

**Sandbag**

– Squat
– Weighted lunges
– Clean
– Forward row
– Pull Through

**Kettlebell**

– Kettlebell swings
– Thrusters
– Russian Twist
– Side Swing
– Tricep Extension

**Bodyweight**

– Flutter kicks
– Bonnie Blairs
– Plank Jacks
– Glute Bridges
– Burpees

Rotate around until done!

MARY:

Dying Cockroach
Merkins

ANNOUNCEMENTS:

Dec 26: No Monday Night Ruckers
Dec 31: Old Rag ruck/hike!

COT:

The moon reflects the light of the sun. You should reflect the light you have been given, the light of the Savior who came to rescue a dead world.

John 8:12 Then Jesus again spoke to them, saying, “I am the Light of the world; he who follows Me will not walk in the darkness, but will have the Light of life.”

DATE: 2022-12-22
AO: Olympus
Q: Hightower
PAX: Peanuts, Lazlo, Rollingstone, Obadiah, Zeus, Norwood, Pop Fly FNGs: None
COUNT: 8
WARMUP:
Lots of warming up PT and stretching. Fellowship jog long way up to stadium, then lap around track.

THE THANG:
8 stations:
1: squats with sandbag
2: Conan hammer squats
3: 100 yd tire roll & run (timer)
4: block curls
5: med ball triceps
6: reverse med ball toss
7: merkins
8: SSH

ROUND 2:
1: bent rows with sandbag
2: sledgehammer tire
3: box jump tire
4: squat toss med ball
5: shoulder press block
6: med ball slam
7: big boy sit-ups
8: SSH

MARY:
Round of Ring of Fire

ANNOUNCEMENTS:
Prayers for quick recovery for Doodles
Coat donations

COT:
Christmas is the time for giving. We’re all so blessed to have so much. Great time to donate used items to others in our community. Many families in our area still struggling.

DATE: 2022-12-22
AO: Highlands
Q: Jag
PAX: Trolley
FNGs: None
COUNT: 2
WARMUP: 12 each of SSH, Air Press, Seal Claps, SSH, Willie Mays Hays, Cherry Pickers, and SSH, which was the followed by Down Dog, World’s Greatest Stretch and Cobra Kai.

THE THANG: Yeah, its that time of year – F3-mas! On the first day of F3-mas, F3 gave us: 1 Burpee and a short run.

On the second day of F3-mas, F3 gave us: 2 Burpees; 1 Burpee and a short run.

On the third day, F3 gave us: 3 Burpees; 2 Burpees; 1 Burpee and a short run.

F3 gave us on the fourth day: 4 Calf Raises (in cadence); 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the fifth day, F3 gave us: 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the sixth day, F3 gave us: 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the seventh day of F3-mas, F3 gave us: 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eighth day of F3-mas, F3 gave us: 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

For the ninth day, F3 did not give us 9 Ladies Dancin’, but 9 Rockettes! Then, 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 Al Gores; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the tenth day of F3-mas, F3 gave us 10 Lords-a-Leapin’ (Jump Squats); 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 4 Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

On the eleventh day, F3 did not give us 11 Pipers Pipin’, but 11 PAX Typin’ (Typewriter Merkins)! Then, 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 (no, not a typo) Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

Finally, on the twelfth day of F3-mas, F3 gave us: 12 Toy Soldiers; 11 Typewriter Merkins; 10 Jump Squats; 9 Rockettes; 8 Bonnie Blairs; 7 Flutterkicks; 6 Copperhead Squats; 5 “O”s; 44 (still not a typo) Calf Raises; 3 Burpees; 2 Burpees; 1 Burpee and a short run.

MARY: 60 LBC; 12 American Hammers; 21 WWIIs; 60 more LBCs; 12 Nolan Ryans; 12 more American Hammers; and 12 Dusty Baker Merkins.

ANNOUNCEMENTS: GrowRuck 35 – coming this March!

COT: Getting after it means more than showing up in The Gloom. Get your medical diagnostics done too.