Backblasts

DATE: 2022-01-24
AO: Horizon-Ao
Q: Jenner
PAX: Brown Bag, sticks, Kodiak, Old Bay, 3 mile, Mayberry, Mr Haand, Booking, Lazlo, Magoo FNGs: Kombucha
COUNT: 12
WARMUP: Interspersed the new exercise of the day amongst familiar exercises. – Side straddle hop x20 ​
– 1 merkin plus 1 jump squat (heard a …”heyyyy”)
– Swing billies x15
– 2 merkins plus 1 jump squat
– Arm circles x12 front and x12 reverse
– 3 merkins plus 1 jump squat
– Willie Mays Hays x10
– 3 pyramid merpee – a merkin burpee followed by a 2 merkin burpee followed by a 3 merkin burpee

THE THANG:
First is the fellowship lap painting the lines of the soccer field to get used to the concept for later.

Split the 12 PAX into teams of 3, er, uhmean 4. Half the team runs to the other side of the field.

Station 1: Legs. Alternate bonnie Blairs and air squats.
Station 2: Sprint / Jog to the other end of the field, dropping down into the bear crawl to go cone to cone across the midfield circle. Station 3: LBCs to calm the chest
Station 4: Pyramid Merpees start at 1 and just keep going until you are relieved by your teammate. Then jog back across the field bear crawling cone to cone and replace your teammate at Station 1 who enters Station 2 and so on. If you are the first team back to Station 1, then pick up the bright neon yellow glove and call out the next leg exercise.

Mosey over to the basketball court.

Painted Line Tag is played for 5 minutes by half the PAX, while the other half do four 30 second stations until 5 minutes is up of wall sits, plank walks 50 feet down the curb to the right, toe taps along the metal railing, and plank walks 50 feet back down the curb to the left.

Rules of Painted Line Tag:
1. The person who is “it” has the bright neon yellow glove and has the option to throw it to tag someone. 2. Everyone must run forward along the white lines of the court. 3. After 3 people have been tagged, everybody drop and do a 3 pyramid merpee.
4. If “it” has not tagged someone after a minute, they gain the ability to u-turn and reverse direction.

MARY: Flutter kicks x30, J-Los x10, Boat and Canoes for a tad longer than necessary.

ANNOUNCEMENTS: Skipped because I forgot and have been out of the flow for a while.

COT: Over four years ago, I came out here because of Maj. Payne. Then, I created a habit of coming out here and I felt that the consistency was important FOR ME. But then COVID hit and my third child was born and growing company got me busy and I stopped the habit of coming out consistently. But now, it’s YOU GUYS, the old faces and the new ones, that got me out here today. Mumble mumble. THANK YOU. We help each other out. Let’s remember to pay it forward and help others. Have a great week and let’s have a great year!

DATE: 2022-01-25
AO: General
Q: citrus
PAX: Booking, Lazlo, fist pump, Fairweather, Toolbox, Yardbird FNGs: None
COUNT: 7
WARMUP: SSH, rockettes, WMH, Cherry pickers, windmills, runners stretch, down dog

THE THANG:

PART1: Start at the 3 yard line and go to 50 (partners alternate reps): * Burpee per yard (backward jog back)
* Inch worm per yard (backward jog back)

PART 2: 4 rounds, 7 exercises, 10 reps
* Bonnie Blairs (the hard way)
* Bench dips
* Mountain climbers (in cadence)
* Derkins
* Nolan Ryan (the hard way)
* Step ups (the hard way)
* Tuck jump

PART 3: Jack Webbs (1 Merkin/4 Air Press, run to 47 yard line between exercises, up to 4/16) As a group:
* 47 calf raises (happy birthday @popfly!)
* 47 SSH toe touches
* 47 Monkey humpers
Jack Webbs (7/28, as a group)

MARY: 47 LBCs, 47 Flutter kicks

ANNOUNCEMENTS: Polar Bear Plunge 2/5, ARC on 2/19.

COT: Sleep is at the foundation of Maslo’s hierarchy of needs. Hauling yourself out of the fartsack to celebrate YHC’s birthday is at best level 3. Thank you for fighting your primal survival instincts and posting today.

DATE: 2022-01-25
AO: Delphi
Q: YNAB
PAX: Ashe, Lightyear, Bluegrass, Rambler, Pop Fly, Sheldon
FNGs: None
COUNT: 7
WARMUP: YNAB led the warm up with comprised of gale force wind windmills

THE THANG:
(1) Rambler led us through 3 rounds of Partnered Exercises – partner 1 gets to 30 yard line by some means of transportation, Partner 2 does an exercise. Then, we switched
(2) Ashe led us on a tour of little know field 2. Then we ran up a rather steep hill (twice) and finished off with some Ricky Bobby with the 6 doing a burpee, sprinting to the front, and calling an AB exercise. Rinse and Repeat
(3) Pop Fly made us wall sit and bear crawl from back of the wall sit line to the front. A wall sit / bear crawl Ricky Bobby

MARY: Lightyear finished us off with a Ring of Fire of 6 inches and leg tosses.

ANNOUNCEMENTS: ARC, Burden Run, Sleep is important

COT: A man on top of the mountain didn’t just fall there.” –Vince Lombardi

DATE: 2022-01-25
AO: Freestate
Q: Horshack
PAX: Winston, Deagle, Butter, CashOnly, ShowMe
FNGs: DungeonMaster, Cartel (FNG)
COUNT: 8
WARMUP:
SSH x 25 IC
Mountain Climbers x 15 IC
Swing Billies x 14 IC
Windmills x 12 IC
Two laps with karaoke (1) and jailbreak (2) sprints on the sides Learning to Fly x 10 (arm circles with slow squats – five each direction) Plank Jack Merkins x 11 IC
Harry Rockettes x 16 IC
Cherry Pickers x 13 IC

THE THANG:
Split the Circle x 3 Rounds – Grab the Coupons (45 sec on / 15 off) Legs: Squats & Alternating Lunges
Arms: Curls & Cross Grip Upward Rows
TRANSITION: Yoke Walk between Arms & Legs (x 4)

MARY:
Freddie Mercuries x 16 IC
Box Cutters x 10 Each Way IC (hold Coupon Up)
Leg Lift Rosalitas x 18 IC
American Hammers x 14 IC
Flutters x 21 IC

ANNOUNCEMENTS:
* Switching over to What’s App. If you’re not on Slack, let Deagle know
* Thirsty 4th Thursday – Irish Inn at Glen Echo at 6:30p (others from Capital Region might join us)
* First Saturday is Feb 5th – Adopt a Road Clean up after our beatdown. I will have the Service Learning forms with me to sign.
* Saturday March 12 – Old Bay & Magoo looking to enlist our support and participation in a tri-state Ruck / Hike across Chain Bridge Road (it would replace our 2nd Saturday run)

COT:
* Count-o-rama; Name-o-rama
* Named our newest FNG Cartel (David Antonioli)

Q Source 2.6 “Correction”

Being willing to correct others for the good of the group, toward a shared standard. Correction demonstrates advocacy, courage and love – especially in the face of resistance and when delivered to a group’s leadership.

Groups who are committed to a shared standard create and reinforce guardrails to protect the standard from compromise. In other words, members with a shared standard must advocate for it and preach what they practice. It takes courage.

Group members who care about their standards seek accountability knowing we suffer from the inevitable slippage and shortcomings. Like all humans, we know each of us have personal blind spots and occasionally succumb to hypocrisy.

Being a corrector is a culturally thankless job–but one that is necessary for the ultimate Advantage of the Group. But correction takes more than courage – it also takes love.

Telling a hard truth, that is, a truth that most would like to avoid, carries a bit of shame for the group if even for just a moment. As long as the intent of correction is not to shame, but to build up the group. If so, the intent comes from love. Without the intent of love, but rather with the intent to diminish others, correction can easily become bullying.

DATE: 2022-01-25
AO: Atlantis
Q: Infinity
PAX: Rogue, Riot, Hammerhead, True North, Deflator
FNGs: None
COUNT: 6
WarmUp: Rockettes, IWs, Beet Pickers, Don Quixotes, LBACs, and Mountain Climbers

The Thang: 11’s:
Merkins and Step Ups with coupon
Shoulder Presses and Reverse Lunges (both w/coupon)
Bear Crawls IC and CDDs
Thrusters and Calf Raises IC (both w/coupon)

10-1 Jack Webb’s: 10, 9, 8,… to 1 Merkins and Air Presses in sequence

Mary:
10 Captain Thor’s: 1:4 Big Boi Sit-ups to AHs (single count)
Start at 10 BBSU and 40 AHs, the decrease by 2 BBSU and 8 AHs for 5 rounds down to 2

CoT: QIC related the following tale of “Nightbirde” Jane Marczewski
She was diagnosed with breast cancer in 2017, and declared cancer-free in July 2018. Her cancer recurred in 2019, and she was given 3 to 6 months to live, but she was again declared cancer-free in 2020. Prior to the America’s Got Talent audition, she was told that the cancer had metastasized to her lungs, spine, and liver and her chance of survival was 2%.

In June 2021, she performed as Nightbirde during the 16th season auditions on America’s Got Talent. She received a Golden Buzzer from Simon Cowell for her performance of her original song “It’s OK”. The song became No. 1 on iTunes and No. 2 trending on YouTube.

In August 2021, before she could compete in the show’s quarterfinal round, Marczewski withdrew from the competition because of worsening health.

“You cannot wait until life stops being hard until you decide to be happy.” – “Nightbirde” Jane Marczewski

So, what would you do if you had a 2% chance to live? Nightbirde chose to appear on America’s Got Talent, but you may have some other dream to pursue. How would you treat those in your life? What would you do differently?