Backblasts

DATE: 2022-06-17
AO: Atlantis
Q: Infinity
PAX: Yardbird
FNGs: None
COUNT: 2
Warm up: SSH, Don Quixotes, Cherry Pickers, Michael Phelps, & LBACs with leg raised.

The Thang: Run and Fun
Mosey along the waterfront to the 11th Street Bridge scenic overlook. – Merkins
– Copperhead Squats
– Rev. Lunges
– Derkins off bench
– Jump Ups on bench
– Bulgarian Split Squats off bench
Mosey back down to a set of bike rack rings
– Australian Push-ups
– Derkins off Wall
– Dips off bench
Mosey to pier on waterfront
– Squats
– Grady Corns
– Rev. Merkins
– Single Leg Glutes Bridges
Mosey back to start

Mary: Flutter Kicks, Penguin Crunches IC, & J-Los.

CoT: We all suffer from stress in one form or another. But the key is in how to manage that stress successfully. Coming out here first thing in the morning and sweating in the gloom has really helped me to deal with my life‘s stresses. So keep posting and helping your body to be more invigorated in your mind healthier.

DATE: 2022-06-16
AO: Highlands
Q: 2 percent
PAX: Toolbox, Jag, Jenner
FNGs: None
COUNT: 4
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Downward Dog, Kobra Kai THE THANG: Greatest hits from last week’s Capital Tour
Social Distance: Fellowship lap around the field.
Patriot: 2 rounds. Bear crawl ring of fire. Plank jacks & Merkins. Fellowship lap.
Free State: One PAX does a Bear Crawl Around Perimeter (Pace Setter) while the remaining PAX perform exercises at the following stations: 2. Alternating Shoulder Taps
3. Step Ups
4. Pull Ups
Compound: Mosey to Costco parking garage. Sprint up ramp 2x. Body weight squats, Star Jumps The Farm: Motivators. 10-1 (Full SSH’s, half SSH, side straddle, hop)
Atlantis & Olympus Combo: PAX split into 2 groups. Group 1 does one legged hops up the stairs while group 2 does walking lunges and 10 burpees Basilica: Bear crawl, inchworm back, 20 LBC’s

MARY: Travoltas, Nolan Ryans
ANNOUNCEMENTS: Convergence 6/18/22 0700, Harper’s Ferry Ruck & Float 7/2
COT: QIC reflected on the Capital Tour and how great it was to visit different AO’s, meet new faces and learn (steal) new ideas for workouts.

DATE: 2022-06-14
AO: Delphi
Q: Nano
PAX: Derecho, Zeus, Rambler, Juneau, YNAB, Peanuts, Bluegrass FNGs: None
COUNT: 8
WARMUP: The usual

THE THANG:
Starting at the end line we did the following with the coupon 1xShoulder press
2xCurls
3xBent rows
4xAir squats

Followed by:
5x Burpees
Then ran, shuffled, bear crawled, hopped, etc, to the 50 yr and back to pick up the coupon and walk 5 yards towards the 50 yrd line.

Rinse and repeat, but increased every coupon exercise by 1.

Once we hit the 50 yrd line we stopped the 5 burpees and mixed in some Mary instead but kept working up in reps until we hit the 40 yd.

Introducing the “Rust Stains.” This Mart exercise consists of placing the cinder block so the holes are on the sides. Then on your six, put one foot in each hole. Then lift the CB with your legs and extend them away from your body placing the CB on the grown. Slide your but towards the CB bending your knees in the process. Rinse and repeat until you make your way down the field.

MARY: Rust stains (40 yds), big boys

ANNOUNCEMENTS: Convergence July 18th at Roosevelt Island!

COT: Life is a balancing act. What you choose to spend your time on really matters and it is something you can control.

DATE: 2022-06-16
AO: Olympus
Q: Hightower
PAX: Juneau, Rollingstone, Hightower, Obadiah, YNAB, Derecho FNGs: None
COUNT: 6
WARMUP:
Lots of stretching & warm up, cool morning

THE THANG:
Ricky Bobby start leaving LBSS parking lot, first stop Lake Braddock Swim Club. Derkins & air squats
Continue Ricky Bobby around Lake Braddock, next stop playground. 3 rounds, double sets: Pull-ups, Abs on swing, Leg lifts.
Continue Ricky Bobby back to LBSS, stopping at rear courtyard. Step ups and air squats.

MARY:
2 rounds LBC & flutter kicks

ANNOUNCEMENTS:
4th Anniversary Convergence this Sat at TR Island. Olympus will be closed this Sat. Ruck & Tubing Harpers Ferry, Sat July 2.

COT:
Empathy

DATE: 2022-06-11
AO: Olympus
Q: Yard Sale
PAX: Rambler, Ice Tea, 2 percent, Landslide, Lazlo, swish, Roddick, Jag, Pop Fly, Popeyes, Juneau, Kodiak, citrus, Peanuts, Jenner FNGs: @Floppy Disk
COUNT: 17
WARMUP: yes

Main Course:
2 Teams facing each other on opposite 45 yd lines.
– Round 1 :
Kettle Bell Swings (30), Overhead Press (20),
Cross-over merkins (10), Reverse Murder Bunny to 20 yd line -> Murder bunny back. – Round 2:
Repeat, add 10 decline merkins. No murder bunnies, but run 2 laps Ricky Bobby with team. – Round 3:
Overhead Press (30), Cross-over Merkins (20),
Decline Merkins (10). Run 5 sets of bleachers w/ 10 merkins at the bottom of each set.

2nd Course:
One team does 6 sets of one-legged hops up stairs (3 left, 3 right), while other team does 10 burpees after lunging 5 yards. Repeat until team with stairs is done, then switch.

MARY:
Block Press + Flutter Kicks (15), Flutter Kicks (20), LBCs (20), PICKLE POUNDERS (20)

ANNOUNCEMENTS: End of Capital Tour, Big gestures from @Lazlo.

COT: Hope to see you all for years to come.