Backblasts

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Rocketman.

WarmUp: Air Squats, Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, and SSHs.

The Thang:

5 Rounds of the following exercises. AMRAP for 30 seconds each, 15 seconds rest in between, and 30 second rest between rounds:

1. Bent over rows with coupon

2. Wall Balls

3. Coupon Curls

4. Jump Rope

5. Bent Over DB Lateral Raises

6. Slosh Pipe Lunges

Mary: Flutter Kicks, Supermans, Elbow Plank, Side Crunch, American Hammers, and Dying Cockroach

Announcements: We will be submitting an application for adopting local streets: all of Wall Rd (the short road leading to Sully Highlands Park) and Centreville Rd from Lees Corner Rd to McLearen Rd. This will entail picking up litter twice a year (notionally on Earth Day in April and on Virginia’s Day to Serve in September).

CoT: Quotes on service:

“Service doesn’t have to be big and grandiose to be meaningful and make a difference.” Cheryl A. Esplin

“Whoever renders service to many puts himself in line for greatness – great wealth, great return, great satisfaction, great reputation, and great joy.” – Jim Rohn

“We can do no great things; only small things with great love.” — unknown, though often credited to Mother Teresa

Title: 101 Burpees on the Wall

QIC: @Maguire

AO: Patriot

PAX: @roadkill, @fuzz, @slapshot, @lucious, @elvis, @cableguy, @spokes, @choochoo, @weddingsinger, @citrus

WU: SSH (then 1 burpee), LBAC (then 2), WMH (then 3), Cherry Pickers (then 4)

Thang:

· Mosey. 5 burpees. Mosey

· Pair up. Do a combination of Step Ups, Wall Sits and Squats with partner running as the timer. Each exchange do 5 burpees.

· Mosey. 5 burpees. Mosey

· Series of Merkins. Joe Louis. Wheezy and Squats.

· Run to fields.

· 7s (Burpees on one side. Burpees on the other)

Mary: LBC, Spell some names, Snow Devils and 2 burpees for 101.

CoT: Daily, life presents Hope and Loss. Some of which is out of your control. Continue to try and make yourself better and those around you. Keep putting one foot in front of the other every day.

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AO: Olympus

QIC: Slider & El Nino

The PAX:  Pop Fly, High Tower, Zeus, Nano, Vespa, Rambler, Fish Fry, Roddick, Yardsale, Welcome FNGs (16 Candles, Ready Mix, Mug Shot)

NOTE: New exercises.

1. Air Squats were modified to simulate fielding a ground ball, in tribute to Bill Buckner’s muff in the 1986 world-series.

2. The Boston Crème Pie (8-ct, in cadence) a modified reverse burpee, roll up into a high plank, Merkin, into a Jump Squat. We only got 6 in, but we came back to them later, (dropped the in cadence and did them OYO).

Warm-up:

SSH; Neck Rotations, Michael Phelps, Arm Circles; Down-dog; Cobra Kai; High Knees, Butt Kickers, Mosey/Fellowship lap around track.

The Thang:

Number one goal of this workout was to keep PAX moving (warm)! Temps were in the mid 20’s and the frigid winds were slicing through everyone’s layers. We rotated between stadium stairs, to last man up runs around the track, to 70 and 100 yard wind sprints & ladder sprints on the field; and used 20 yard bear crawls, inch-worms, crawl bears, crab walks, lung walks, and broad jumps to get to our next stations, where we completed bonnie blairs, merkins, burpees, Boston cream pies, Bill Buckner Air Squats, overhead air presses, calf raises, and more!

We finished the workout with three 70 yard wind sprints. First at 70%, next at 80%, then 90%, and then the last was a 100 yard sprint at 100%.

Some exercises to note: Workout started with 26 Merkins as tribute to Boston Marathon, and finished with 3 Boston Cream Pies in memory of those killed in the bombing, and lastly 5 more Boston Cream Pies in dedication to the 5 men killed during the Boston Massacre which tied into the COT them; Boston Strong  – Resiliency.     

6 Minutes of MARY:

Since we finished on sprints, we cut into Mary time, but we got some pickle pounders in for Pop Fly.

Circle of Trust (COT):

Boston has always been a major City at the center of many controversial and tumultuous times in our country, but have continually proved that unity and resiliency, and a little bit of old fashioned grit, can overcome unthinkable tragedy and even down right evil. Spending the morning reflecting on the strength of this City and it’s resiliency in tough times, while sharing a beat down brings hope and optimism to me that as unified HIMs we can make a more powerful impact on our communities, together. Boston Strong!

AO: #FreeState

QIC: @Horshack

PAX: 5 – @Magoo, @BlackDiamond, @Winston, @CashOnly, @Horshack

Warm Up

• SSH x 25 IC
• Imperial Walkers x 15 IC
• Carolina Dry Docks x 10 IC
• Cherry Pickers x 15 IC
• 3 Laps around the blacktop – Karaoke / High Knees / Spints on long sides.
• Arm Circles x 10 small / 10 wide – forward then backward IC
• Michael Phelps x 15 IC
• Windmills x 15 IC

The Thang – Coupon-orama

• Circle Up with your Coupon – Half PAX on Legs; Half on Arms – AMRAP 45 seconds and 20 seconds to recover, 2 Rounds OYO
  • Arms: Coupon Curls, Upward Press (, Upright Rows
  • Legs: Jump overs Coupon, Deep Squats holding Coupon, Step ups
• Coupon Supervisor (Rotating) – non supervisors take an initial lap around the blacktop
  • @Horshack – Bench Press (200)
  • @Magoo – Squats (250)
  • @CashOnly – Blockies (120)
  • @BlackDiamond – Lunges (150)
  • @Winstob – Upward Press (300)

Mary (Dealer’s Choice):

• @Horshack: Plank-o-rama: x 10 center, x 10 right arm up, x 10 center, x 10 left arm up, x 10 left arm up, x 10 center IC
• @Magoo: Free Birds (on hands and knees – stretch out one arm out and opposite leg) x 25 each arm/leg
• @CashOnly: Dying Cockroach x 20 IC
• @BlackDiamond: Protractor for 60 seconds
• @Winston: Rodeo Flutters (Mini-Outlaws followed by Flutters) – 2 sets: 10 Rodeos clockwise, 10 flutters, 10 Rodeos counterclockwise, 10 Flutters

COT:

• Q-Source: Foundation #5 – Preparedness.
• Has 4 Quadrants (Q1, Q2, Q3, and Q4):

1. Get Right: A daily commitment to accelerate fitness, fellowship, and faith
2. Live Right: Purposeful contact with others leading to group advantage
3. Lead Right: Honing the virtuous leadership skills for healthy communities and effective organizations
4. Leave Right: Build a legacy with disruptive leadership toward group impact

• Each Quadrant has “Q Points” which is a simple call to a difficult action

Backblast Jan 23: HITT DAY!
AO: LoCo Bulldog

QIC: @Gigawatt

The PAX: @MicroChip @Mutumbo @Hoff @Brisket
5 Strong at the frozen Bulldog pavilion.

WarmUp: SSH, MP’s, Plank Jacks in Cadence, Mountain Climbers in Cadence, Arm Circles in Cadence, Side lunges in Cadence, finished with Merkins.

The Thang: HITT Core & Cardio.
30 seconds on, 10 seconds off. Split PAX into two groups. Swap exercises on the 10 second off.
Round 1 completed 3x
Plank up/downs & Side Shuffle Shuttle Run
Round 2 completed 3x
Plank w/ side to side Jumps & Supermans
Round 3 completed 3x
Flutter Kicks & High Knees

Part 2: Legs of Fire.
30 seconds on 10 seconds off.
Squats, Squat Jumps, Lunges, Lunge Jumps, Side Lunge with coupon, Sumo Squats with Coupon, Pickle Pointers with Coupon, Single leg Pickle Pointer with coupon,(Alternate leg every two), Bulgarian Split Squats on the coupon, Calf raises off the coupon, Man Maker Burpees and Finished with two rounds of Sally’s. Round 1, Squats. Round 2 St. Louis Burpees.

Part 3: Upper Body Beat down to replace MARY
Tricep Side Pushes to failure, Dips off coupons, Coupon Front Raises, Single arm bent over rows with coupon, Slow count merkins in cadence, and finished with 3 rounds of Balls to the walls, first a 10sec hold, then a 20sec hold and last round was max out, hold as long as you could. @MicroChip Won!

COT: What is your inspiration? Mine has become the PAX! Nothing has motivated me more than the PAX. It takes a lot to roll out of the Fartsack at the crack of dawn and walkout into sub freezing temps. But knowing that there is a PAX waiting and sometimes relying on you changes the game. Life Changing!