Backblasts

DATE: 2022-07-12
AO: Atlantis
Q: Deflator
PAX: True North
FNGs: +1 DR PAX
COUNT: 3
WARMUP: Helos, T-Jacks, Merkin 1.5s, SSHops, Basic Burpees, Warmup Mosey
THE THANG: Perform increasing # of merkins to 21, separated by the following exercises: bear crawls, forward lunge, backwards run, long jumps, bear crawl burpees, sifde lunge right, side lunge left, skip jump, gorilla crawl, side straddle hopper, crawl bear, zig zag paint, 5x5s MARY: flutter kicks, rope climbers, plank off, dolphin hops ANNOUNCEMENTS: nada
COT: have the hard conversations.

DATE: 2022-07-18
AO: Patriot
Q: Booking
PAX: Obadiah, Legacy, Roadkill, Wedding Singer, Big Short, bogey, Tiësto, CableGuy, citrus, Anchor Man, Shake ‘N’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, imperial walkers, windmills, Cherry pickers, down dog, kobra Kai THE THANG: break up into 2 groups and perform the following 7 exercises:

20 coupon OH Press
20 coupon curls
20 coupon squats
20 coupon swings
20 coupon chest presses
20 block merkins
20 leg lifts over coupons

Run to opposite goal line and do 2 burpees
We did this circuit 3 times

Mosey to bleachers for 2 rounds of:

20 dips
20 step ups

Mosey back to field for WW1, blank jacks, mountain climbers, heels to heaven

MARY: LBC, Flutters, toy soldier, dirty dog, mule kicks
ANNOUNCEMENTS: None
COT: Have an attitude of gratitude. Your “terrible” is dream of unemployed, your home dream of homeless, your heart dream of sick, our comrade at F3 dream of depressed. Have a attitude of gratitude and recognize many others would happily walk in your shoes.

DATE: 2022-07-10
AO: Mor-Ruck-Ing
Q: Jenner
PAX: Tiësto, Hightower, Trailblazer, Kodiak, Ice Tea, citrus FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Arm Circles, Michael Phelps to warm up the throwing arms

THE THANG: Ruck to EFC Metro stairs.

I. Go down and up the stairs for 3 minutes

II. At the basketball court along W&D, perform:
– Ruck Curls (slow) x 5 (fast) x 5
– Ruck Thrusters x 10
– Ruck Atlas Shrugs x 10 IC
– Ruck Kettlebell Swings x 20

III. Paint the lines on the basketball court:
– Two taggers with tennis balls
– Have to keep moving forward (cannot turn 180)
– Tagee has to do 3 ruck merkins and becomes a tagger
– Once Hightower has been tagged twice, stop

IV. Paint the trails of Brandymore Castle:
– Split up into 3 teams
– One team is the hunter/tagger team and must start at the basketball court while other teams are on the hill – Hunters can tag by throwing the tennis balls
– Avoid the apparently tame deer on the hill and keep moving at a proper pace while keeping your head in a swivel and making good navigational decisions and catching up on life with your teammate.

MARY: Boat & Canoes

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Use distractions to take your mind off while doing hard things.

DATE: 2022-07-15
AO: Sparta
Q: 2 percent
PAX: Zeus, Pop Fly, Bluegrass, Peanuts, Shogun
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Willy Mays Hays, Cherry Pickers, Arm Circles, Moroccan Night Clubs, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: (Concrete blocks) Step ups – 20+1 merkin, Dips – 20+1 merkin, Body Weight Squats – 20+1 merkin,
(Stadium) Ran the steps, Racoon crawled the straight aways + 1 merkin at the bottom of each set of stairs (Football Field) Get the Led Out – Sprints to the 51 yard line – 8x Bear crawl Ricky Bobby to the 51 yard line +1 merkin
Broad jump burpees 51 yard line to the goal line +1 merkin
Flying Nuns goal line to the 51 yard line +1 merkin

MARY: Flutter Kicks, Box Cutters, Nolan Ryans
ANNOUNCEMENTS: Cornhole Tourney TBD, 9/11 Stair Climb, Prayers for Banner on speedy recovery, prayers for BlueGrass’ friend who is going through a rough period in his life, don’t forget to reach out to your friends.
COT: Running backs are always taught to keep their legs moving when they hit resistance. To fall forward on the play. To earn that extra yard. Why? Even though that 1 extra yard may seem miniscule in it’s immediate impact during the game. Positive yardage adds up. Think of a running back who gets 20 carries a game for 1 yard each carry. Only 20 total yards, right? But 20 yards is also 2 first downs. Those 2 first downs can mean the difference between a win or a loss. A championship, or a first runner up.
The power of cumulative behavior can and will have an impact on everything that you do. Good or bad. Keep pushing yourself to get that extra yard.

DATE: 2022-07-15
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP:

– Side Straddle Hop x 20, IC
– High Knees x 10
– Frankensteins x 10
– No Moneys x 10, IC
– Don Quixotes x 10

THE THANG:

8 rounds of 30 seconds each:

– max reps ruck high pulls
– overhead carry
– plank ruck pull throughs
– recovery ruck

Ruck games:

One farmer carries water to 50 yd line and back while others do ruck squats.

Lunge walk to the 50yd line while throwing the slam ball, alternating people. Rifle carry the slam ball back.

MARY:

Recovery ruck around the field a few times.

ANNOUNCEMENTS:

**July 16, 7am-7:45am**
M and 2.0 Friendly Workout
Wentworth Green Playground, 7800 Carrick Dr, Gainesville, VA 20155 Parking Lot Coffee afterwards, bring some mugs!

Queen cover band @ 2Silos Saturday evening.

**July 22/23, Star Spangled Ruck**:
July 22: 8:30pm-10pm
July 23: 5:30am-7:00am

COT:

The vexation of a fool is known at once, but the prudent ignores an insult. Proverbs 12:16