Backblasts

DATE: 2022-08-09
AO: Atlantis
Q: Hammerhead
PAX: Hammerhead
FNGs: Probotic (from Houston “Spillway” AO
COUNT: 2
WARMUP: SSHs|Side-Slide-Touch|WarriorHolds|HalfJacks|Lunges|HighKnees|Snowboarders

THE THANG: “Pier Work” BearCrawl_Karaoke_InchWorms_BroadJumps_WalkingLunges….MOSEY Along the Navy Yard Waterfront…REPEAT (add-ins: Dips and CrawlBear MARY: Ins-Outs_Flutterkicks-HelloDollies
ANNOUNCEMENTS: Not an Announcement, but a Question: Any AOs next to Natty Harbour? COT: Try to Be Thankful–Everyday

DATE: 2022-08-05
AO: Patriot
Q: Elvis
PAX: Shake ‘N’ Bake, Mayberry, Jag, Lazlo, Patchouli, Legacy, Ice Tea, Bone, CableGuy, Roadkill, Flipper, Jerry Maguire FNGs: None
COUNT: 12
WARMUP: SSH, burpees, arm circles, carrot pickers, Willie maze haze, high knees, walking lunges, backward lunges, inch warms

THE THANG:
Part 1-
– Run bleachers
– Wall sits
– Balls to wall
– Shoulder taps
– Run bleachers
– Dips
– Dirkins

Part 2-
Break up into two groups
Group 1
– Pull ups AMRAP (2X)
– Freddy Mercury

Group 2
– Air squats 15 (keep going through each)
– Merkins 15

Part 3
– Ultimate

MARY:
Gloom Angels
Superman
Flutter kicks
LBC’s

ANNOUNCEMENTS:
9/11 Stairclimb

COT:

Book – Nowhere Near First
— Ultramarathon Adventures From The Back of The Pack.
By: Cory Reese

Quote – Martin Luther King Jr, “If you can’t fly, then run; if you can’t run, then walk; if you can’t walk, then crawl; but whatever you do, you have to keep moving forward.”

Catastrophic Thinking — Is when you get stuck in negativity, focus on worst-case scenarios, and lose hope of anything positive. The negativity spirals into disaster. In an ultramarathon, it’s nearly impossible for me to avoid catastrophic thinking at some point along the way. In talking with other runners it sounds like catastrophic thinking is fairly common.

DATE: 2022-08-06
AO: Olympus
Q: Obadiah
PAX: Hightower, Popeyes, YNAB, Fish Fry, Toolbox
FNGs: Juneau, Meatball, Ragu, Kermit,
COUNT: 9
WARMUP: SSH, WMH, downdog, Moroccan nite clubs,
THE THANG: partner BOMBS
50 burpees
100 overhead claps
150 merkins
200 body weight squats
250 side straddle hops

Hoops with Knock-out. If you get knocked out then you did an exercise and then the next knock-out takes that exercise and the first knock-out PAX starts a new exercise and continues until the game concludes

MARY: a few
ANNOUNCEMENTS: 9/11 stairclimb
COT: expect to get knocked down, expect to face hardship and challenge and setbacks, but get back up, rush the problem – overcome.

DATE: 2022-08-09
AO: General
Q: 2 percent
PAX: Toolbox, My Space, Hard Knox, Fairweather, Moneyball, 3 mile
FNGs: A guy w/ ear buds and a Nirvana shirt, dude who joined us for dips thinking we were the track club COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Downward Dog, Kobra Kai
THE THANG: Each PAX completed 3 rounds of pull ups (10 reps or max effort) while the remaining PAX performed the following exercises: -Peter Parkers
-Flutter Kicks
-Shoulder Taps
-Penguin Crunches
-Overhead Claps
-Travoltas
-Mountain Climbers
-Not So Lazy Boys
-Break Dancers

Circled up on the field to knockout today’s monthly challenge: 10 squats, 1 burpee (rinse and repeat 9 times, Mrs. Bueller)

Motivators 10-1 (look it up, it’s fun)

Concrete blocks: Control Freak Dips, Control Freak Merkins, Box Jumps

MARY: Box Cutters, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb, Dad’s Camp

COT: Had disagreement with a family member two weeks ago. Things were said. Feelings were hurt. In the process of making amends. Some good came out of the situation. It allowed me to reflect on the predicament and hopefully strengthen the communication between family members.

DATE: 2022-08-09
AO: Freestate
Q: CashOnly
PAX: Horshack
FNGs: None
COUNT: 2
Warm Up
· SSH x 15 IC
· Mountain Climbers x 15 IC
· Plank Jacks x15 IC
· Cherry Pickers x 15 IC
· Windmills x 15 IC
· Arm circles – IC

Stairs of insanity – repeat until 7 min for Mary

· 5 times up and down the stairs
o 20 merkins
o 20 squats
o 20 dips
o 20 flutters

Mary:
· LBC x20 IC
· Dying Cockroach x 20 IC
· Plank-o-Rama
· Sizers x20 IC
– Reverse Crunches x 20 IC
– Flutters x21IC