Backblasts

DATE: 2021-09-15
AO: Kodiak
Q: Dreamcatcher
PAX: Rikers, Aragorn, De La Rocha, Refueler, Anchorman, Shakira, Tabasco, Dreamcatcher, Bobcat FNGs: @Cadaver
COUNT: 10
WARMUP: SSH, Cherry Pickers, DD, Cobra Kai
THE THANG:
Merkins/pull-ups/squats/Big Boy sit-ups-X25
1 lap around the school (.50)-rinse and repeat 4X
Mary-Circle of pain
COT: @Dreamcatcher talked about the pressure we put on ourselves as Men with competition. Why do we make these bars with people at work, people with materials (Cars/houses/etc). Today was a nice reminder about working hard but not trying to beat everyone else. Our job is to do our best and lead by example in thought, word and deed.

DATE: 2021-09-15
AO: Patriot
Q: Lucius
PAX: CableGuy, citrus, Coconut, Fish Fry, Sunshine, Wedding Singer FNGs: Shake-N-Bake
COUNT: 8
WARMUP: SSH; Cherry Pickers; Moroccan Night Clubs; Windmills; LBACs; Downward Dog; Cobra Kai; Child’s Pose; Merkins; Michael Phelps

THE THANG:
PAX split into pairs, moving through a Bearmuda Triangle. PAX bear crawled 100 yards around the triangle, stopping at vertices for Tempo Merkins, BWS, and CB overhead rest.

As a recovery exercise, PAX formed a Ring-of-Sandbag, passing two 60-lb sandbags around the circle, then performing a burpee before receiving the next bag.

Another trip around the Bearmuda Triangle, this time with Alternating Should Taps, Lunge Steps, and CB Atlas Shrugs at the vertices.

PAX lined up on the goal-line to perform Bear Crawl Sandbag Pull-Thrus and Mini-Log Rifle Carries. Hold Al Gore while not doing work. Fantastic.

Another trip around the Bearmuda Triangle, with Typewriter Merkins; Jump Squats, and Magellans at the vertices.

PAX lined up on the goal-line to perform CB Farmer Carries and more Mini-Log Rifle Carries. BWS while resting.

MARY: LBCs; Flutter Kicks

COT: As an astute PAX noted mid-workout this gloom, it’s all in the grind. We find the divine in the mundane. And doing the work provides its own reward. With your head down and shoulder to the grindstone, get to work.

DATE: 2021-09-15
AO: Compound
Q: Popeyes
PAX: Yard Sale, Rambler, Stallion
FNGs: None
COUNT: 4
WARMUP: A few warm up laps around the field with high knees, butt kickers, twists, arm circles, star jacks, side straddle hops, etc THE THANG:
Timer: One guy runs around the soccer field.
One guy either does squats with 30lb weight or jump roping with a weighted jump rope Two guys do band running (one runs, one pulls)

Planks to recover in between sets.

Two rounds of the above.

Then sprints up and down the field with some merkins and side straddle hops in between.

MARY: Russian hammers, LBC’s, X things, bicycles, big boy sit ups.
ANNOUNCEMENTS: Camping trip next month, Mt. Rainer, Reminder about Roddick’s tennis Q on Sat.
COT: Know your priorities. If you don’t get those done first, you can’t squeeze them in at the end.

DATE: 2021-09-15
AO: Horizon-Ao
Q: Magoo
PAX: Brown Bag, 3 mile, Booking, Lazlo, Poe, sticks, Kodiak
FNGs: attaché
COUNT: 9
WARMUP:
fellowship lap; old school Don Quixote; lunge twist; imperial walker; bird dog variations; single leg dead lift; half handstands; curtsy squat; spiderman merkins; tree pose; sit through
THE THANG: Assorted Rolls and Rings of Fire; caterpillers; ice skaters; lunge kick (sorry-I forgot the single leg V-ups. Next time!) MARY: body saw; lbcs.
ANNOUNCEMENTS:
COT:

DATE: 2021-09-15
AO: Burg
Q: Bail
PAX: Tink, Mater, Sparkler
FNGs: None
COUNT: 4
WARMUP:

SSH / Michael Phelps / Cherry Pickers / Calf stretch / Cobra Kai / Butterflies

THE THANG:

Run down to W&OD Trail near Goosecup + 50 Merkins + 50 LBCs
Run to Corner of Harrison St and edge of trail + 50 Dips + 50 V Up Toe Touches
Run up to Loudoun Circuit Courthouse near WW memorial + 50 squats + 50 WWI crunches (big boy crunches)
Run around King St Through Cornwall St back to Parking garage + 2.5 min of lunges + 1 min of superman

MARY: Partner leg lifts + Stars + Single leg and arm extensions + plank + something gnarly from Sparkler I can’t remember lol

ANNOUNCEMENTS: 9/11 stair climb was a success…plan to try Battlefield on Friday for the Iron PAX challenge!

COT: Todays message is about humility – as men, we can be proud, and often, we let our egos get in the way of doing great things beyond our accomplishments, but its important to focus on our our impact towards others.

I am always amazed by folks who have led very successful careers/lives, and wondered what it was that made me want to be more like them. It was never the flashy car they drove, or the nice house they had (although very nice). It was always their consistent humility and care for others. That no matter how successful they were, they never let you feel like they were somehow better than you or made you feel out of place. In my opinion, one of the most undervalued characteristics in a person is humility.

Which reminds me of a quote which says, “self confidence is very important. But without compassion and humility, its just arrogance.”

So, my goal for today for all of you is to maintain humility, and to try and go out of your way to impact someone else before yourself. THANK YOU!