Backblasts

DATE: 2022-04-08
AO: Sparta
Q: I-Beam
PAX: Monk, Zeus
FNGs: None
COUNT: 3
WARMUP: Mosey, SSH, WMH, Michael Phelps, Cherry Pickers, Arm Circles
THE THANG: Stations were set up every 10 yards from the opposing 40 yard line to the goal line. Every other station had a coupon.

PAX started at separate stations and completed 3 rounds of rotating station work with 25 reps of each exercise.
Station 1: Bent rows, Station 2: Squats, Station 3: OH Press, Station 4: Merkins, Station 5: Curls, Station 6: Mountain Climbers, Station 7: Jump Rope (50 reps), run 100 yards to opposing goal line and 40 yards back to Station 1. PAX bear crawled, lunged, or PAX choice between stations.
MARY: American Hammers, Kneeling block curl to rear shoulder fly, LBCs, Leg lifts over vertical stationary block, Stationary leg raise with block press, Pickle pumpers ANNOUNCEMENTS: Earth Day Cleanup 4/23
COT: Be wary of how you act when you think no one is looking.

DATE: 2022-04-08
AO: Horizon-Ao
Q: Magoo
PAX: Kodiak, sticks, Mr. Hand, vplaxico, Disco, Poe
FNGs: Attaché needs to get on Slack!
COUNT: 8
WARMUP: Cherry Picker, WMH, Half-handstands, Lunge/Twist, SSHop
THE THANG: Cycle between two sides of the field. Pick a card. Coin toss determines which of two exercises. Choice of 50 mountain climbers or 50 Imperial Walkers was particularly popular. MARY: Box Cutters. Star Planks.
ANNOUNCEMENTS: Short term schedule changes!
Monday 4/11: @Wedding Singer Q at #thepatriot 0530
Wednesday 4/13: @Maj. Payne at #horizon-ao 0600
Friday 4/15: @Lucius Q at #thepatriot 0530
COT: Love/hate moment: If I hadn’t signed up to Q, I would still be in bed. Thank you for providing motivation.

DATE: 2022-04-05
AO: General
Q: Jenner
PAX: SubPrime, 2 percent, Traveler, fist pump, Hard Knox, Faceplant, Trolley, Fairweather, citrus FNGs: None
COUNT: 10
This was a Co-Q with @Subprime, not to be confused (or to always be confused) with @Prenup.

WARMUP: Run around to enter the field by going over the fence, then circle up to perform SSH, Arm Circles, Cherry Pickers, Downward Dog, and Merkins.

THE THANG: First up is crab v bear crawl soccer. Split the PAX up into two teams. Team 1 (we’ll call them Kansas) starts off with crab walk position and Team 2 (we’ll call them UNC) starts off in bear crawl. Team 1 gets some motivational “Go get ’em boys” and score and get ahead. Then swap. Team 2 is now bear crawling and catching up. They end the game with a winning goal.

Go back over the fence, sprint with 80% speed to the road, then mosey over to Quincy park. Demonstrate and then all PAX perform the off court activity of doing 5-10 pullups and then lunge walking to the gate next to the volley ball court.

Second match: 4 v 4 Volleyball. Same teams. Each team sends their 5th player over to do pull-ups and lunge walks and will swap out with a team member on return. First team to win 7 points wins. Rally point (score point no matter who serves). Scores start at 7 and go down to 0. After each point, each team performs the number of burpees that matches their team’s score. Miraculously finish the match as the 5th round of pull-ups and lunge walks finishes.

Mosey back to the field and jump over the fence one last time and circle up for Mary.

MARY: Bonnie’s Torture (slow count bicycles)

ANNOUNCEMENTS: Future F1 themed workout in a few weeks to be Co-Q’d again by Subprime and YHC.

COT: We are entering spring sports season. We just finished a very exciting college basketball tournament where the first year coach of UNC had a very inspirational in-game interview that gave his team a big surge. Always remember the kind of energy you can provide to help those around you focus and do their best. But Kansas never gave up. They hung in there and they persevered. So no matter what, make sure you persevere and stick with it and you will help your colleagues, your loved ones, and yourself achieve your goals.

DATE: 2022-04-07
AO: Olympus
Q: Rollingstone
PAX: Juneau, Zeus, Roddick
FNGs: None
COUNT: 4
WARMUP: side straddle hip
THE THANG: bring marry up “push ups” bring marry up “squats” wall sits x3 balls to the wall x 3 1 leg bear crawl, crab walk, 1:7 1 leg burpee 1 leg squats 100 calf raises MARY: pickle pounder, fire hydrant
ANNOUNCEMENTS:
COT: the man who wins is the man who thinks he ca

DATE: 2022-04-05
AO: Atlantis
Q: Maj. Payne
PAX: Grease Monkey, Hammerhead, Lazlo, Bone
FNGs: FNG Sensai
COUNT: 6
WARMUP: SSH, IW, WMH, Cherry pickers, BWS, Merkins

THE THANG: One coupon per pair for some Dora – Partner 1 runs, Partner 2 exercises, switch up after each lap with pairs completing 40 x jump over the block burpees, then 100 x Merkins, and finally 100 x Coupon Squats. Be careful bc the grass has landmines! Once complete, Mosey toward Nats Stadium, with a sprint between the first set of streetlights, then mosey a set and sprint for two sets of streetlights, mosey a set and sprint to the end of the boardwalk. At Nats stadium, complete Jacobs ladder with BWS at the top and Burpees at the bottom. Once complete, mosey back toward the SP, stopping for some box jumps (15), Derkins (15), bench sit-ups (25) and finally 2 x max pull-ups sets under the bridge (partners assist). Grab blocks and partner 1 lunges while partner 2 bear crawls back to start. MARY: Flutter kicks, LBC, American Twists and Freddie Mercuries. ANNOUNCEMENTS: contact Old Bay to be part of GrowRuck SLT.
COT: Just like a GrowRuck, in life, we must rely on our buddies. Life is a team event, and it’s important to be there to help as well as ask for help.