Backblasts

DATE: 2022-08-02
AO: Atlantis
Q: Bratwurst
PAX: True North
FNGs: Sugar Daddy from NC
COUNT: 3
WARMUP:
Side-straddle hops
Big Boy Crunches
Burpees
THE THANG: Run around the capitol building.
stopped for the following sets:
set 1: Merkins, air squats, wide merkins
set 2: Dips, arrowhead merkins, Calf raises
set 3: forward lunges, side lunges, backward lunges
set 4: derkins, bunny hops up the capitol steps, urkins
MARY: 2 minutes late
ANNOUNCEMENTS:
COT:

DATE: 2022-08-02
AO: Delphi
Q: Obadiah
PAX: Dunder, Hightower, Hoolihan, Nano, Pop Fly, Monk, YNAB, Zeus FNGs: @Peanuts @Shogun @
COUNT: 11
WARMUP: SSH, Moroccan Night clubs, Michael Phelps, DownDog, WMH
THE THANG: 727z. Two groups, evens to laps 720 degrees, 7 burpee buy in each lap.

Odds: 1 full round
20 overhead press
20 curls
20 kettlebell swings
20 squats
20 merkins on the block
20 leg overs

Swap, 3 full rounds. 1 final burpee round of 7.

MARY: skipped
ANNOUNCEMENTS: 9/11 stairclimb, new rucking events.
COT: Boeing sold 1900 727s. Learned lessons and they’ve sold 19000 737s and continuing. can’t build the 737 unless you build the 727 first. Commit to the process. They’ll be set backs, they’ll be roadblocks, but stay the course and be faithful with what you’ve got to get responsibility of something of something greater.

DATE: 2022-08-01
AO: Mor-Ruck-Ing
Q: Rocketman
PAX: Mincemeat, Jayne, Haggis
FNGs: Hagrid
COUNT: 5
4.4 mile ruck through the Vint Hill lake areas, visiting Lake Brittle, Anne, Willow, and Ashby.

DATE: 2022-08-02
AO: General
Q: citrus
PAX: bogey, Jag, Lazlo, Speedo, Fairweather, Flipper, Moneyball, Trolley, Toolbox FNGs: None
COUNT: 10
WARMUP: 35 foot shuffle, SSH, WMH, cherry pickers, windmills, rockettes, down dog, tempo squats, worlds greatest stretch

THE THANG:
PART 1: Lining up on the goal line, the PAX made their way to the sideline, up 5 yards, then back to the other sideline, using various means of locomotion and stopping to do exercises as follows every 5 yard line marker:

Goal line – 1 burpee / bear crawl
5 – hand-release merkins / crawl bear
10 – reverse lunges / jog
15 – dry docks / shuffle right
20 – Lunges / shuffle left
25 – Squats / jog backwards
30 – merkins / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / Frankenstein walk
50 – LBCs

They then reversed the order and descended the ladder, ending at the far goal line.

Monthly challenge: ✅

PART 2: 154 stairs

MARY: Flutter kicks, WWI, Nolan Ryans, toy soldiers

ANNOUNCEMENTS: Oops.

COT: Listen to your body and modify as necessary. Everyone has spent time on the IR by pushing too hard – challenging yourself is important, but learning when to back off is just as important.

DATE: 2022-08-02
AO: Freestate
Q: Horshack
PAX: Winston, Dungeon Master (Amon), CashOnly, ShowMe
FNGs: None
COUNT: 5
WARMUP:
Run to Stairs of Complete Sanity, start up the tunes . . . Rage Against the Machine & Run the Jewels set lists • SSH x 25 IC
• Imperial Walkers x 15 IC
• Lounge Act x 10 IC each side
• Windmills x 15 IC
• Monkey Humpers x 15 IC
• Willie Mays Hayes x 10 IC
• Cherry Pickers x 15 IC

THE THANG:
Leg-o-rama:
• Round 1: 15 ascents on the Stairs of Complete Sanity
• Round 2: 2x (25x Squats, Lunges + 1 Lap) On My Count
• Round 3: 3x
o Backwards run 20yds / 20 Bonnie Blairs IC
o Lunge 10 yds / 10 Apollo Ohno IC
o Broad Jump 10yds to starting line / 3 Burpees OYO
• Round 4: Repeat Round 1

MARY:
• Dolly Flutters x 15 IC
• Leg Lift Rosalitas x 15 IC
• Plank-o-rama w/ 1 leg up
• Protractor
• Reverse Crunches x 15 IC
• Long Slow Flutters x 20 IC

ANNOUNCEMENTS:
• Continue signing up to Q – only about 30% covered through August
• Greentree – working through issues about supporting minors with F3 and The Residence

COT: Love is the answer, what is the question? That’s my Dad’s quote – used it whenever we were fighting and we came to him to to settle differences. It’s now on his gravestone. We lost our pet rabbit Shadow on Saturday. It was completely unexpected when Shadow suddenly stopped eating on Thursday night. Suzanne took her to an exotic pet hospital where they discovered a large obstruction in her stomach. Despite the vet’s best efforts overnight to breakdown the obstruction, Shadow was unable to pass it and was experiencing significant pain. Our kids did some research on how to best support the survivor of two ‘bonded’ rabbits. So we brought Shadow’s sister Nola and our kids to the hospital first thing on Saturday morning and let everyone say our goodbyes. Even though our rabbits aren’t at all cuddly, it was still so heartbreaking. Watching Nola groom Shadow for the last time, transported me right back to taking care of my dad at his bedside as he passed away in 2014. People are wired to love and to be loved, to accept ourselves and others, to belong and make others feel like they belong, and ultimately to serve beyond ourselves.