Backblasts

DATE: 2022-07-15
AO: Horizon-Ao
Q: Disco
PAX: Kodiak, Mr. Hand, Poe
FNGs: Median, Lumberg (down range from Houston)
COUNT: 6
WARMUP: SSH, Imp Walkers, M Phelps, Abe Vigoda, CP/WMH, D Dog/Cobra THE THANG: 20 apiece. Midfield runs:
Atlas Shrugged
Bonnie Blairs
Crab Walk
Durkins
Elf on the Shelf
Flying Nun
Grave Diggers
Howling Monkeys
Indian Bear Crawl
J Los
Karaoke
Little Mermaid
Monkey Humping Goblet Squat
Nolan Ryans
Outlaws
Peter Parkers
Q’s Choice (Midfield Sprints)
‘ Round the World
Side Straddle Hop
Toy Soldiers
Up Straddle Hop
Vertigos (whoa…)
War Hammers
X Factors
Yves Poll
Zombie Walk
MARY: see above
ANNOUNCEMENTS: Cornhole.
COT: Kindness to others is reciprocated.

DATE: 2022-07-14
AO: Olympus
Q: Pop Fly
PAX: Ashe, Rambler, Hightower, Monk, Zeus, Nano, YNAB, Juneau, Peanuts FNGs: None
COUNT: 10
WARMUP: Normal
THE THANG:
1) 5 minutes of stairs. every time you got to the bottom, do a burpee. increase burpees (by 1) each time you come down the stairs
2) The Mt Rainier: 3 Lunges + 1 Squat. This was the mode of transportation to the field

— Ashe takes over as Q.

3) Lunge walk 50 yards. conduct broad jumps then lunge walk 4) Sprint to goals and back
5) LBCs
6) Reverse Lunge 50 yards
7) Reverse sprint to goals and back
8) Monkey Humpers

9) Calf Raises.

MARY: Flutter Kicks, Big Boy Situps, Alphabet Legs, Toe Raises

ANNOUNCEMENTS: Dad’s Camp – 24 Sept

COT: be like a band member. they play the same notes and songs every night, and the bring it. bring it everyday to the small things that are routine, because that’s where we make our bones

DATE: 2022-07-14
AO: Highlands
Q: Toolbox
PAX: Lazlo, Speedo, Jenner
FNGs: DR PAX Stalker (F3 Toledo?)
COUNT: 5
WARMUP: ssh, imperial walkers, squat Billy’s, windmills, modified Michael phelps
THE THANG: rounds of picking up heavy things using 25#, 35#, 50# ab roller, and TRX.
exercises included variations of curls, deadlifts, squats, rows, merkins, chest presses, pistol squats, kettle bell swings, overhead presses, ab rollouts…etc. MARY: more ab stuff…you know how it is.
ANNOUNCEMENTS: forgot to ask
COT: it’s you vs. you. we may prepare and practice everything with partners/groups…etc, but when it comes down to it, it’s you vs. you. keep stepping, crawling, leaning, pushing, inching, looking forward. keep going.

DATE: 2022-07-13
AO: Patriot
Q: Anchor Man
PAX: bogey, Bone, Shake ‘N’ Bake, Ice Tea, Elvis, Flipper, Lucius, Wedding Singer, Tiësto FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai

THE THANG: Military-style mosey (2 column formation) with cadence First stop – 100 Merkins, 100 flutter kicks
Second stop (Horizon) – 75 squats, 75 LBC
Third stop (Little Falls Road) – 50 burpees, 50 toy soldiers

MARY: Freddie Mercury (25), 1-minute plank

ANNOUNCEMENTS: Cornhole July 23, maybe postponed; 9/11 ruck coming up, other rucks check slack

COT: Was recently passed over for promotion – which can feel like a major setback. But have been reflective recognizing the importance of moving forward, always striving, be present, make an impact every day. There is always the next chapter.

DATE: 2022-07-13
AO: Horizon-Ao
Q: Booking
PAX: Magoo, 3 mile, Poe, Maj. Payne, sticks, Disco, Lazlo, Mr Haand, 2 percent FNGs: Kombucha, Median
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers
THE THANG:
Progressive ladder after each exercise run a lap around the soccer field and add an exercise

Round 1: 5 Burpees
Round 2: 5 Burpees, 10 Merkins
Round 3: 5 Burpees, 10 Merkins, 15 Coupon Curls

Round 4: 5 Burpees, 10 Merkins, 15 coupon curls, 20 overhead coupon press

Round 5: 5 Burpees, 10 Merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups

Round 6: 5 burpees 10 merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups, 30 calf raises

Round 7: 5 burpees, 10 merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups, 30 calf raises, 35 body weight squats

Round 8: 40 coupon chest press

MARY: flutter kicks, LBC, dirty dog, mule kicks, toy soldier ANNOUNCEMENTS:
COT: “Excuses make today easy but tomorrow hard.” “Discipline makes Today hard but tomorrow easy”—- being out here in the gloom sets the positive tone and tenor for the day and help you better navigate the days challenges. It also sets a positive example for friends family coworkers and especially your 2.0s.