Backblasts

DATE: 2022-05-20
AO: Patriot
Q: CableGuy
PAX: Speedo, Lucius, Lazlo, Legacy, Big Short, Anchor Man
FNGs: None
COUNT: 17
WARMUP: SSH, Arm Circles, Cherry Picker, Willie Mays Hayes, Down Dog/Cobra Kai, Fellowship lap around the field THE THANG:
Six rounds for time of the following – this one goes goal line to goal line: 1. 100 yard sprint (or run)
2. 100 yard Fireman Carry (2 Pax carry Pax 1, rotating with each round) 3. 28 Iron Mikes
4. 28 Merkins
5. 28 Big Boi Sit-ups
6. Low Crawl 50 Meters
7. Bear Crawl 50 Meters
8. 100 yard Ssrint
Rest 30 seconds, Sprint begins next round
MARY: None
ANNOUNCEMENTS: Boneathon, Murph, Memorial Day Picnic
COT: Michael Quin served our country in the USMC for 6 years, losing his life in a tragic helicopter crash while on a training mission in prep for deployment to Afghanistan. Michael graduated from the US Naval Academy in 2006, was a graduate of Loudoun Valley High School and was an avid Soccer player and played rugby while at the US Naval Academy. Michael completed multiple Marine Corps marathons, one of which he ran in honor of one of his rugby coaches who lost his life while serving in Iraq.
Michael is survived by his Dad Brad Quin, Mother Betsy Quin, his sisters Sarah and Phoebe, and fiancée.
**YHC apologizes for not tagging all the Pax … our proof of life photo is at the end of overtime, most PAX left at 45 minutes – should have done a picture then**

DATE: 2022-05-23
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Kodiak, Magoo, sticks, vplaxico, Yardbird
FNGs: Attaché
COUNT: 8
WARMUP: SSH, m Phelps, windmill, CPs, WMHs, various leg stretches, Cobra THE THANG: Coupon/Run Pairs
Atlas/Run
Blockees/Carioca
Curls/Skips
Durkins/Frankensteins
Repeat
Overhead press/backward run
Round the world/star jumps
Murder bunny/suicides
Rows/slaloms
Repeat
Pull-throughs/T stabilizers
Grave diggers/bear crawls

MARY: F Mercury. Dead bugs, LBCs
ANNOUNCEMENTS:
COT: be kind to the environment – go the extra mile: picked up weekend leftover attire all over fields.

DATE: 2022-05-21
AO: Boneathon
Q: CableGuy
PAX: Old Bay, My Space, Jag, CableGuy, Lucius
FNGs: None
COUNT: 5
12 mile ruck supporting the #boneathon with hydration and nutrition.

There was also a folding table that men sparred for the honor of carrying!

DATE: 2022-05-21
AO: Freestate
Q: Deagle
PAX: CashOnly, ShowMe, Horshack, Dungeon Master (Amon), Wildcat, Riot FNGs: Elsa, Po, Cannoli, Novocaine
COUNT: 11
WARMUP:
– SSH x 25 IC
– Hill Billies x 10 IC
– Windmills x 10 IC
– Shoulder Taps x 10 IC
– Mountain Climbers x 10 IC
– 2 Laps w/ Karaoke on the sides
– Cherry Pickers x 10 IC

THE THANG:
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX) · 100 Meter Sprint (1 football field length)
· 100 Meter Fireman Carry (2 Pax carry Pax 1) (NOTE: For teams of 3, rotate the “carried” pax each round….each pax should be carried twice. For teams of 2, alternate carries.) · 28 Iron Mikes
· 28 Merkins
· 28 Big Boi Sit-ups
· Low Crawl 50 Meters
· Bear Crawl 50 Meters
· 100 Meter Sprint
· **REPEAT 5 Rounds

ANNOUNCEMENTS:
• 1F: Murph WOD Memorial Day (Mon May 30)
• 2F: Family Picnic (Mon, May 30)
• Anniversary Convergence (June 18 at Teddy Roosevelt)
• Harpers Ferry Ruck & Tubing (Date TBD)
• Sept 11 Stair Climb (Sun 9/11)
• The Grunt Veterans Day Weekend
• March 2023 GrowRuck DC

COT:
• Michael Quin served our country in the USMC for 6 years, losing his life in a tragic helicopter crash AT THE AGE OF 28 while on a training mission in prep for deployment to Afghanistan on February 22, 2012
• Michael graduated from the US Naval Academy in 2006, was a graduate of Loudoun Valley High School and was an avid Soccer player and played rugby while at the US Naval Academy.
• Michael completed multiple Marine Corps marathons, one of which he ran in honor of one of his rugby coaches who lost his life while serving in Iraq.
• Michael is survived by his Dad Brad Quin, Mother Betsy Quin, his sisters Sarah and Phoebe, and fiancée.

• Mike’s Mom from last year- “What a lovely gesture on F3’s part. Michael would truly appreciate this. He was always ready to encourage others through a tough time.
• I remember one Marine Corps Marathon where he turned around and ran backwards til he found a buddy who was struggling and they ran the rest of the race together.
So, I am thinking of all your group, doing this WOD right now. What a way to start your day”

DATE: 2022-05-19
AO: Farm
Q: Chile
PAX: Louis, Sparky, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
20 Frankensteins
22 Beet pickers
20 Michael phelps
22 Willie Maes Hayes
20 Arm circles
22 Imperial walkers

THE THANG:
5 rounds of the following set
30 seconds on, 20 seconds off, 1 minute between rounds
Squat Jumps
Shoulder Taps
Bear Crawls/Crawl Bears – forward 5 yards, back 5 yards
Glute Bridge Marches – lift hips off ground, then bring knee towards chest one at a time, alternate legs Nolan Ryans

MARY:
60 Crunches
20 Doggy paddle
40 Penguin crunches

COT:
Group of Frogs
As a group of frogs was traveling through the woods, two of them fell into a deep pit. When the other frogs crowded around the pit and saw how deep it was, they told the two frogs that there was no hope left for them.
However, the two frogs decided to ignore what the others were saying and they proceeded to try and jump out of the pit.

Despite their efforts, the group of frogs at the top of the pit were still saying that they should just give up. That they would never make it out.

Eventually, one of the frogs took heed to what the others were saying and he gave up, falling down to his death. The other frog continued to jump as hard as he could. Again, the crowd of frogs yelled at him to stop the pain and just die.

He jumped even harder and finally made it out. When he got out, the other frogs said, “Did you not hear us?” The frog explained to them that he was deaf. He thought they were encouraging him the entire time.

Moral of the story:
People’s words can have a big effect on other’s lives. Think about what you say before it comes out of your mouth. It might just be the difference between life and death.