Backblasts

DATE: 2022-01-04
AO: Delphi
Q: Pop Fly
PAX: Lightyear, Nano, Rambler
FNGs: None
COUNT: 4
WARMUP: We did
THE THANG: 4 Coupon Stations for 4 rounds / 1 minute timer per station Round 1: Overhead Press, Tricep Extensions, KB Swings, Bicep Curls – Run a lap
Round 2: Lateral Raises, Squats, KB Swings, Alternating Shoulder Press – Run a lap Round 3: Front Raise, Lunges, KB Swings, Shoulder Shrugs – Run a lap Round 4: Dips, Squats, KB Swings, Alternating Shoulder Press MARY: 100 Calf Raises, Imperial Walkers, Plank Jacks, Big Boy Sit-ups ANNOUNCEMENTS: None
COT: Ben Roethlisberger played in Pittsburgh for 18 years. That is the stability we crave as fans and must exercise as parents and husbands

DATE: 2022-01-03
AO: Patriot
Q: CableGuy
PAX: Bone, My Space, Shake and Bake, Spokes, Ice Tea, Lucius, Wedding Singer, citrus, Roadkill FNGs: None
COUNT: 10
WARMUP: SSH, AC, IW, HB, CP, WMH
THE THANG: We ran a lap then did ring of fire rounds of the following with a pax bear crawling (twice) or crawl bearing (also twice) around the circle as timer. We ran a lap after each round and did ~1.5 miles total:

Merkins/Body Weight Squats
Plank Jacks/Jump Squats
Hand Release Merkins/Bonnie Blairs
Overhead Clap/Copperhead Squats

Our final move was a mosey to the railing by the gym for 4X aussies (10)/merkins (10) MARY: Nolan Ryan, Toy Soldier, Freddie Mercury, American Hammer ANNOUNCEMENTS: ARC a-comin; happy hour tbd
COT: Winter is the toughest time to maintain consistency – knowing you’re walking into dealing with snow and ice. How fitting to have this weather on the first Monday and first workout of 2022! Good job starting your year with something difficult. Let’s keep rollin.

DATE: 2022-01-03
AO: Horizon-Ao
Q: sticks
PAX: 3 mile, Kodiak, Disco, Maj. Payne, Brown Bag, Lazlo, Old Bay, Undertow, Magoo, Yardbird FNGs: None
COUNT: 11
WARMUP: Fellowship Lap
THE THANG:
1) Air Press (200)
2) Monkey Humpers (222)
3) LBC’s (200)
4) Seal Claps (200)
5) SSH (200)
6) Calf Raises (300)
7) Flutter Kicks (200)
8) Invisible Jump Rope (300)
9) Mountain Climbers (200)

Total Reps: 2022
MARY: None
ANNOUNCEMENTS: ARC in Feb.
COT: Prepare for the worst, expect the best. Embrace the suck on these bad weather days. It builds up your tolerance for physical and mental adversity.

DATE: 2022-01-02
AO: Mor-Ruck-Ing
Q: Hightower
PAX: YNAB, Rambler, Apache, Hightower, Lazlo, Maj. Payne, Lucius, Old Bay, Sourdough, Baywatch, Jag, Infinity, Gadget, Faceplant, Poe FNGs: None
COUNT: 16
WARMUP:
Active stretching and warmup

THE THANG:
6 mile moderate pace Ruck route with 3 stops: Westend Park for adjustments, Idlywood Park for Lucius Q, then MajorPayne at office parking lot.

MARY:
None
ANNOUNCEMENTS:
Prayers & best wishes for MajPayne and his family on his new job that’s taking him overseas. ARC scheduled for Feb 19

COT:
Prayers for our PAX and their families for the New Year.

DATE: 2022-01-01
AO: Olympus
Q: Hightower
PAX: Pep Talk, Hightower, Pop Fly, Spokes, Yard Sale, Bone, Faceplant, Rambler, YNAB, Ashe, Spit Valve FNGs: Bubbles
COUNT: 12
WARMUP:
Yes in the light rain

THE THANG:
Split into 3, (4) PAX teams

Station 1: sprint across field, bear crawl to end then 3 burpees. Bear crawl, and sprint back Station 2: air squats until runner returns
Station 3: merkins until station 2 open
Station 4: hold plank until station 3 opens
PAX that starts in station 4 rings bell once he completes all 4 stations. Rinse & repeat for 3 rounds.
Team 1 beat out team 3, followed by team 2. All finished strong.

Recovery, then split into Yellow Pennies vs Non Pennies teams for Handball. Final score: Yellow Pennies 1 to Non Pennies 4, yes Yellow team won!

MARY:
Short rounds of core to complete Mary

ANNOUNCEMENTS:
Thank you SpitValve for posting with us all week.
Great to have Bone and Spokes post with us.
Welcome FNG Bubbles!

COT:
New Year goal, find opportunities to increase the Suck. Our small tribe grows stronger when we get through struggles together. Happy New Year and congratulations to F3, 11 years Strong!