Backblasts

DATE: 2022-04-11
AO: Farm
Q: Louis
PAX: Infinity, Matthew – Running Man
FNGs: Churchill, Driveby
COUNT: 5
WARMUP: SSH, Don Quixotes, Willy Mays Hayes, Michael Phelps, Imperial Walkers, and Beat Pickers

1 lap around the track.

THE THANG: Mind Over Body 1

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 1-minute rest between sets. Cinder Block Swings
Reverse Lunge
Cinder Block Push Press
Skydivers
Cinder Block Sit-Ups

1 lap around the track.

Mind Over Body 2

Circuit AMRAP: 30 seconds on, 10 seconds’ rest. 4 x sets. 1-minute rest between sets. Cinder Block Skull Crushers
Air Squats w/ block
Lateral Bear Walk to Merkin
V-Ups
Plank (Front, Side, Side, Front)

MARY: LBCs, Flutter Kicks, Side Crunches

ANNOUNCEMENTS:
COT: “Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon and night. But the body is never tired if the mind is not tired.”— George S. Patton

“Man often becomes what he believes himself to be. If I keep on saying to myself that I cannot do a certain thing, it is possible that I may end by really becoming incapable of doing it. On the contrary, if I have the belief that I can do it, I shall surely acquire the capacity to do it even if I may not have it at the beginning.” – Mahatma Gandhi

DATE: 2022-04-11
AO: Patriot
Q: Wedding Singer
PAX: Disco, Flipper, Ice Tea, Magoo, Roadkill, Maj. Payne
FNGs: Gesundheit (all the way from Buffalo)
COUNT: 8
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Downward Dog, Worlds Greatest Stretch, Copperhead Squats, Fellowship Lap THE THANG:
Car Trip with coupons – Q offers five reps of favorite exercise, next PAX adds five reps of their favorite, and so on until group built up to 8 exercises

School tour – moseyed around Yorktown and did
3x 10 step ups + 10 Derwin’s
Bear crawl
2x 10 Australian push up + 10 IC shoulder taps

MARY: Freddie Mercury, Big Boy Sit-ups, Nolan Ryan’s, Bird Dogs, Supermans, LBCs, Flutter Kicks

ANNOUNCEMENTS: Wednesday is 6:00 am at Horizon

COT: just like the Car Trip format today, everyone brings something valuable to the table.

DATE: 2022-04-09
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket, Chasqui
FNGs: None
COUNT: 3
WARMUP:

– Mountain Climbers
– SSH
– Overhead Claps
– Around the field

THE THANG:

Do something heavy, then do something cardio, then do something heavy.

**Heavy**

Reps were generally between 10 and 20.

– Kettlebell swings
– Overhead press
– Bent row
– Thrusters
– Derkins
– Burpees over coupon
– Goblet Squats
– Flutter Kicks

**Cardio**

Every 20 yards: suicide down/back then carry your weight to the next 20 yard increment.

Freebies at each end of the field included mashups of the weights and moseys up and down the field.

MARY:

– Dive bombers
– LBCs
– Freddie Mercurys
– Other painful things

ANNOUNCEMENTS:

– Schedule changes: No more normal Saturday workouts, moving to:

Monday: Monday Night Ruckers
Wednesday: 0600 beatdown
Friday: 0600 beatdown

Upcoming Saturday events:

– April 16: Manassas Ruck
– April 23: 2.0 friendly workout @ 0700

COT:

Our anxiety does not empty tomorrow of its sorrows, but only empties today of its strengths. ― C. H. Spurgeon

What weights are we carrying around that sap our strength? Pray, exercise, talk through the weights. Find ways in our own lives to get rid of that anxiety!

DATE: 2022-04-09
AO: Olympus
Q: Hightower
PAX: citrus, Glee, Hightower, Juneau, Maj. Payne, Roddick, Obadiah, Popeyes FNGs: DR PAX Flight Nurse & FNG The Logo
COUNT: 10
WARMUP:
Lots of warming up and stretching

THE THANG:

4 rounds:
1 lap track
8 burpees
19 merkins
39 air squats
Tribute to my dad’s 83 birthday, April 8, 1939.

Lined up, 2 lines for basketball drills:
Layup drill, rebound for put back
Stop & pop, rebound for put back
Option Layup or Jump shot

Balagan team selection, Flight Nurse tags first 4 PAX. That’s his team vs remaining 5 PAX. First team to 7 points win.

MARY:
Flutter kicks, WW II, then American Hammers

ANNOUNCEMENTS:
Earth day Saturday, April 23 road cleanup. No Olympus workout.

COT:
There is a choice you have to make in everything you do. So keep in mind that in the end, the choices you make, makes you. John Wooden
Make your choices wisely!!

DATE: 2022-04-09
AO: Farm
Q: Infinity
PAX: Chile, Louis, Matthew – Running Man, Gekko (Keith Capp), Sparky FNGs: None
COUNT: 6
WarmUp: SSHs, Imperial Walkers, Willie Mays Hayes, Beet Pickers, Don Quixotes, LBAC with leg raised, Down Dogs, and Mountain Climbers.

The Thang:
2 rounds of:
– 60m Karaoke (switch direction halfway)
– 10 Burpees
– 15m Bear Crawl
– 20 Merkins
– 15m Lunge Walk
– 30 Air Squats
– 15m Standing Long Jumps
– 40 LBCs
– 15m Crab Walks
– 20 CDDs

1 round of:
– 60m Karaoke (switch direction halfway)
– 10 Reverse Lunges, IC
– 15m Bear Crawl
– 10 Peter Parker Merkins, IC
– 15m Lunge Walk
– 30 Air Squats
– 15m Standing Long Jumps
– 40 LBCs
– 15m Crab Walks
– 20 CDDs
– 30s Wall Sits

Mary: Supermans, Sweat Angels, Side Crunches, and American Hammers.

Announcements: Road cleanup Saturday, April 23rd.

CoT:
“There are moments in all our lives, great and small, that we must trudge alone our forlorn roads into infinite wilderness, to endure our midnight hours of pain and sorrow— the Gethsemane moments, when we are on our knees or backs, crying out to a universe that seems to have abandoned us. These are the greatest of moments, where we show our souls. These are our “finest hours.” That these moments are given to us is neither accidental nor cruel. Without great mountains we cannot reach great heights. And we were born to reach great heights.

“We climb mountains because the valleys are full of cemeteries. The secret of survival is to climb, even in the dark, even when the climb seems pointless. The climb, not the summit, is the thing. And the great don’t just climb mountains, they carve them as they go.” ― Richard Paul Evans, Miles to Go, The Walk series