Backblasts

DATE: 2022-01-13
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Infinity
FNGs: None
COUNT: 4
WARMUP:
Beet pickers
Toe touches
Don Quixote
Arm circles
Side straddle hops

THE THANG:
Dora modified. Run and drop off and pick up 4 cones at the other side of the soccer while you’re partner does the following: crunches
squats
American hammers
Lunges
Glute Bridges
Plank

MARY:
Flutter kicks
Big boy sit-ups
Dirty dogs
Nolan Ryan
Shoulder taps
Rosalita
Penguin crunches
Rope climbers

COT:
Quote from Dan Crenshaw from his book Fortitude.

If you’re losing your cool, you are losing. If you are triggered, it is because you allowed someone else to dictate your emotional state. If you are outraged, it is because you lack discipline and self-control. These are personal defeats, not the fault of anyone else. And each defeat shapes who you are as a person, and in the collective sense, who we are as a people. This book is about actively hardening your mind so that you can be the person you think you should be. It is about identifying who that person is in the first place, and taking responsibility for the self-improvement required to become them. It is about learning what it means to never quit. It is about learning to take a joke and giving others some charity when they make a bad one. It is about the importance of building a society of iron-tough individuals who can think for themselves, take care of themselves, and recognize that a culture characterized by grit, discipline, and self-reliance is a culture that survives.

DATE: 2022-01-13
AO: Highlands
Q: Old Bay
PAX: Old Bay, Toolbox, Trolley, Booking
FNGs: AOL downrange from Tallahassee
COUNT: 5
WARM UP:
Little Bitty Arm Circles
Michael Phelps
NightClub
Side Straddle Hop
Downward Dog – Cobra
Willie Mays Hayes
Cherry Pickers

The Thang:

Fellowship lap

Buddy Up!

1s – Jumping Spider (20) – 2s – WW1 Sit Ups (25) – Switch

1s – Farmers Carry to the 50 – 2s Burpees – Switch

1s – Double Coupon Shoulder Shrugs – 2s LBCs

All – Clean & Press

Fellowship Lap

1s – Rifle Carry to the 50, 2s Coupon Curls

1s – Coupon Run to 50, 2s Coupon Rows

All – Coupon Grave Diggers

Atlas Shrugs

Sumo Coupon Squat

Fellowship Lap

Coupon Plank Walk Around the World

Chest Press
Overhead Press
Weighted Big Boy Sit Ups
Dirkins
1s Farmers Carry to 50, 2s Coupon Curls

Mary:
Flutter Kicks
Protractor
Freddy Mercury
Plank Saws

Announcements:
Monday – 7am at #horizon-ao & #thepatriot with Coffeteria to follow

@oldbay Polar Bear Plunge Feb 5th for Special Olympics DC – donate or join – link in MumbleChatter/3rd F

@oldbay interested in making Sunday Ruck at Social Distance a perm workout, who is interested?

The Arc – Feb 19th!

COT – MOS

DATE: 2022-01-12
AO: Patriot
Q: Brown Bag
PAX: Bone, Sunshine, Maguire, Wedding Singer, Spokes, Shake and Bake, Lightyear FNGs: None
COUNT: 8
WARMUP: 5 burpees OYO/SSH/IW/Don Quixote/Cherry Pickers/WMH/LBAC
THE THANG: Mosey to Arena and perform 5 burpees OYO, then to bottom of 30th street and climbed the ladder by performing 1 burpee, running up the hill, then performing 1 burpee, repeating by increasing the burpee count until we reached 10 burpees before moseying back to the AO.
MARY: 5 burpees OYO [125 total for the workout] / American Hammer / Superman / LBC ANNOUNCEMENTS: 3F wreath cleanup and Polar Plunge (check slack), ARC
COT: 1 minute of mindful breathing / Nice to get back to an AO I haven’t been to in a while and see familiar faces and some new ones. The Q encouraged the PAX to challenge themselves to get to a new AO or one they haven’t been to in a while before the end of January.

DATE: 2022-01-12
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Neighborhood Run
15x Michael Phelps
15x Cherry Pickers
10x Jumping Jacks
10x mountain crawls
10x don quixote

“It doesn’t matter what kind of body you woke up with today, what matters is that you are here”

THE THANG:
2-3 Intervals
Run
15x Big boy Sit-ups
15x merkins
10x squats right to left
10x burpees
Run
15x bicycle kicks
10x merkins/shoulder taps
10x lunges in place right/left
10x burpees
Run

MARY: Cobra kai, legs/arms stretching

ANNOUNCEMENTS: Ruck training next week TBD

COT: Words of wisdom : “When Motivation fades away you can always rely on Dedication”. Motivation comes and goes! But dedication is what got you here today!

DATE: 2022-01-11
AO: Delphi
Q: I-Beam
PAX: Hightower, Dunder, Hoolihan, Lightyear, Pop Fly, Wham-O FNGs: None
COUNT: 7
WARMUP: Mosey around the field with high knees, butt kickers, shuffling, and lunge walks. SSHs, Michael Phelps, Cherry Pickers, WMHs

THE THANG: Borrowed from F3 Greenwood
Round One:
Leave coupon at start point. Bear crawl 20ish yards. 20 merkins. Mosey back to coupon. One man maker. Rinse and repeat by decreasing merkins by one rep and increasing man maker reps by one. Mary: LBCs, Flutter Kicks, American Hammers

Round Two:
20 goblet squats, lunge walk 20ish yards. One Bonnie Blair (hard way). Mosey back to coupon. Rinse and repeat by decreasing goblet squats by 2 reps and increasing bonnie blair reps by one. Arms: 25 curls, 25 overhead press, 25 tricep extensions

MARY: Done in the protection of the wind-blocking retaining wall

ANNOUNCEMENTS: Hightower Respect Bday Q, Pop Fly Bday, Arlington Cemetery wreath pickup, ARC ruck all upcoming

COT: Our children are always watching us. Be a good example and be the person you want them to emulate