Backblasts

DATE: 2022-01-31
AO: Aerie
Q: Rocketman
PAX: Renaissance, Chasqui
FNGs: None
COUNT: 3
WARMUP: walked slowly.
THE THANG: walked fast and slow while passing The Baby around.
ANNOUNCEMENTS: ARC soon! Look for other ways we can continue rucking in the area!
COT: try taking a week and disconnect from something like TV or social media. Think about how these have affected our daily lives and what we might replace this time with.

DATE: 2022-01-29
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, CashOnly, Butter
FNGs: Novacaine, DungeonMaster, Chief
COUNT: 8
WARMUP:
25 ssh ic
15 swing billys ic
20 ozzie ozbournes ic
20 hairy rockets ic
15 el capitan out and back
2 laps
Walk out to 5 mirkins to 5 shoulder taps
15 wind mills ic
20 alternating lunges
15 cherry pickers ic

Bear pushes 3x for 15 yards

THE THANG:
2min AMRAP (3 cycles)
5 burpees
5 mirkins
10 squats

Pax splits to two groups, each group with a medicine ball at each end of basketball court
Group 1 completes air squats as they take turns completing 5 baskets with medicine ball
Group 2 completes shoulder taps as they take turns completing 5 baskets with medicine ball. Groups switch.

MARY:
20 dying crab roaches
20 mountain climbers
10 count plankorama
Birddogs 5x each side for 5 count hold
Outlaws 10 count IC each way
20 freddie mercuries
20 flutters

ANNOUNCEMENTS:

COT:

DATE: 2022-01-22
AO: Freestate
Q: Winston
PAX: Horshack, Deagle, Butter
FNGs: DungeonMaster, Novacaine (FNG)
COUNT: 6
WARMUP:
SSH, Imperial Walker, Arm Circles, Mountain Climbers, 2 laps around the blacktop, Frankenstein, Cherry Pickers, Windmills

THE THANG:
Down at the field, murder bunnies and rifle carry, with exercises in between (burpees, merkins, overhead press) – 10 yards increment with 1-2-3-4-5 reps every time

MARY:
Reverse Crunches, Flutters Combo, Plank-o-rama, dying cockroach

ANNOUNCEMENTS:
Named Novacaine

COT:

DATE: 2022-01-31
AO: Horizon-Ao
Q: Brown Bag
PAX: 3 mile, Disco, Yardbird, Lazlo, Kodiak, Mr Haand, Maj. Payne FNGs: None
COUNT: 8
WARMUP: 5 burpess, SSH, IW, DQ, CP, WMH, LBAC, DownDog, Cobra Kai
THE THANG: Mosied to 37th Rd. hill, stopping to do 5 burpees along the way. Given we had an odd number of PAX to start, we started with the odd number (1) of burpees at the bottom of the hill with an even number (10) at the top before running back down, then worked our way up and down the ladder, performing a total of 11 burpees each time with 10 total uphill runs. Mosied back to AO, where we picked up Maj. Payne who apparently had not had enough of a beatdown at Patriot.
MARY: Flutterkick, Penguin Crunch, American Hammer, 5 more burpees (for 125 total for the workout), Superman and WWI ANNOUNCEMENTS: ARC
COT: Minute of silence; You can do so much more if you have others to share your burden with, whether it’s doing 500 burpees, running 5 miles or doing 110 burpees and running up a hill 10 times or any other challenge life presents. I’m grateful to have these PAX.

DATE: 2022-01-28
AO: Patriot
Q: Spokes
PAX: Big Short, Bone, Brown Bag, CableGuy, Elvis, Flipper, Fish Fry, Lazlo, Lucius, Maguire, My Space, Roadkill, Shake and Bake, Spokes, Sunshine, Wedding Singer FNGs: None
COUNT: 16
WARMUP: side straddle hope, little bitty arm circles, cherry picker, worlds greatest stretch
THE THANG: 2 stations along track, 3 teams, perform listed exercises while running team does 200M around track then switch off, perform until all exercises are completed MARY: dead-bugs, flutter kick, lbcs
ANNOUNCEMENTS: the arch
COT: adapt and support