Backblasts

DATE: 2022-04-03
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Old Bay
FNGs: None
COUNT: 1
One lonely Ruck-eee I be
all by myself I got no F3
the sun is coming up
the mocha’s white flat
I’m here you’re not what the hell is up with that?

My name is @oldbay and I am is quick as can be
no not running but try 30 pound Ruck and you’ll see

I learn to ruck from the capital OGs
Yeah I’m talking #mother-rucki-ing @majpayne, @horshack, and @Hightower so please

#tailgunners 2 frontrunner I’ve been losing LBs
see you any given Sunday
you should come and join me!

DATE: 2022-04-02
AO: Freestate
Q: Forest
PAX: Deagle, ShowMe, Dungeon Master, Winston, Forest
FNGs: Novacain, and one more i missed the name of
COUNT: 7
WARMUP:
All IC
Mt climbers x30
Ssh x30
Bend and reach x10
Batwings x10
THE THANG:
Emom, 6 reps, 4 sets
Mogels
Absolutions
Burpees
Jump squats

Dora 1 2 3s, done with partner
Clean and press w/ coupon x100
Squat w/ coupon x200
AH w/o coupon x300
MARY:
10 pull ups

ANNOUNCEMENTS: Cherry run tomorrow
COT: cherry run tomorrow for deagle.

DATE: 2022-04-02
AO: Aerie
Q: Rocketman
PAX: Haggis, Chasqui, Ted Yuan
FNGs: None
COUNT: 4
WARMUP:

Hillbillies x 12, IC
No Moneys x 12, IC
Mountain Climbers x 12, IC
Cherry Pickers x 12, IC
Mountain Climbers x12 IC

THE THANG:

Four stations in a line across the field + a run to the end of the field. I only have exercises for three stations, so YOU get to pick out an exercise for the fourth station and lead it! Rotate through!

Round 1:

1. Step-ups x 40
2. Kettlebell Swings x15
3. Derkins x15
4. ????????

Round 2:

1. Skull Crushers x15
2. American Hammers x15
3. XYs x15
4. ????

REPEAT

MARY:

– Supermans
– Penguin Taps
– Freddie Mercurys
– LBCs
– Flutter kicks

ANNOUNCEMENTS:

– Monday Night Ruckers, Haggis on Q!
– April 16 Manassas Ruck
– April 23, 2.0 friendly workout!

COT:

This workout ended with a bang to the core. You got to Q workouts. Small curveballs, but there are more promised in your life! Be prepared, build one another up, look for ways to get outside your comfort zone so when the time comes to _be_ outside your comfort zone, you’ll know how to handle it!

And read _The Comfort Crisis_.

DATE: 2022-04-02
AO: Farm
Q: Infinity
PAX: Matthew – Running Man, Sparky
FNGs: Buzz (QIC)
COUNT: 4
WarmUp: Tutorial
– 10 Squats (ducking)
– 10 Jump Squats (jumping)
– 20 Lunges (dash)
– 10 Cherry Pickers, IC (drop down)
– 20 Wrist Rolls, IC (shooting yer pea shooter)
– 20 Side Straddle Hops, IC (parry slap)
– 10 Michael Phelps, IC (X attack)

The Thang: Run & Gun
Set up stations in a straight line. There are five coins to be earned after completing five exercises. Whenever someone completes the first Coin challenge, the next PAX starts. Everyone else holds a plank while waiting their turn. Those who finish hold a plank while awaiting everyone else. The Run & Gun goes as follows: – Lateral hop over three cones in a row
– 10 Box Jumps – 1st Coin
– 10m Crab Walk
– 10 SSHs
– Lateral hop over three coupon blocks in a row
– 30 Coupon chest press – 2nd Coin
– 20m Butt Kickers
– 10 SSHs
– 20 Star Jumps – 3rd Coin
– 10m Bear Crawl
– 10 SSHs
– 30 Bonnie Blairs (single count) – 4th Coin
– 10m Crab Walk
– 10 SSHs
– 20 Lunge Curls (single count) – 5th Coin
– Boss Fight: Throw medicine ball into bucket
– Miss: 10 Burpees
– Reset medicine ball
– Sprint back to beginning
Go through the course two more times, but change all the coin challenges to 10 reps.

Mary: Flutter Kicks, Nolan Ryans, Rosalitas, and LBCs.

CoT: Sometimes in life we go through hard challenges. I’m just a 13 year old boy, but my experience with hard bullet hell games has taught me something. In life you won’t get far if you just give up. You have to stay determined, keep going, and never give up. You got to keep pressing that “retry” button until you get it right. If you’re at rock bottom then there’s only one way to go…up. So get up, dust yourself off, and start your way up.

DATE: 2022-04-01
AO: Patriot
Q: Booking
PAX: Legacy, Spokes, CableGuy, Fish Fry, Lucius, Big Short, Sunshine, Roadkill, Flipper, Shake ‘N’ Bake, Anchor Man, Lazlo, citrus, Toolbox, Old Bay, Maj. Payne, Maguire FNGs: None
COUNT: 18
WARMUP: SSH, Imperial Walkers, Windmills, Cherrypickers, Michael Phelps, fellowship lap THE THANG:
Murder Bunnies from end zone to end zone stopping every 20 yards for the following: Coupon overhead press
Coupon curls
Coupon low rows
Coupon cheat press
Coupon merkins
Sprint to next end zone without coupon then calf raises

Bear crawl from opposite end zone back to the coupons stopping every 20 yards for the following:

Copperhead squats
WW 1
Merkins
Mountain climbers
Coupon toe taps once we reached the coupons again

Mix of Rifle Carries, Farmers Carrie’s and shoulders to get coupons down the field repeating the following coupon exercises from above.

Upon reaching the end zone with the coupon we did more calf raises

MARY: Flutter kicks, LBC, mule kicks, dirty dogs
ANNOUNCEMENTS: camping trip, Capital AO tour, other activities— see slack
COT: Q shared interaction he had with a retiring CEO who shared her outlook on life: first third of your life you are a learner, second third of your life you are an earner, final third be a returner. Give your gifts, time and talent to others when you can