Backblasts

DATE: 2021-10-29
AO: Atlantis
Q: Rogue
PAX: Infinity, Bratwurst
FNGs: None
COUNT: 3
WARMUP: SSH, Cherry Pickers, Don Quixote, Michael Phelps, Dolphin Claps

THE THANG: A run heavy, light rain workout.

We secured the perimeter of the Navy Yard with a series of stations.

Station 1: One leg Merkin (right elevate), American Hammer, Plank Jacks, flutter kicks, one leg Merkin left elevate, x20 reps each

Station 2: 11s Merkins and four count shoulder presses

Station 3: Up and down every stair at the ball park x4 then stair sprints w/ x5 Peter Parkers at the top and x5 Spider-Man squats at the bottom x3

MARY: High plank for a 30 count

ANNOUNCEMENTS: Veterans Memorial Run event meeting at Lincoln Memorial 0700 on Sat 06NOV See @Infinity for more info

COT: Keep the Faith, find a brother to encourage and challenge and let’s grow the pack

The prayer our Lord taught us to pray:
Our Father
Who art in heaven
Hallowed be Thy Name
Thy kingdom come
Thy will be done
On earth as it is in heaven
Give us this day our daily bread
And forgive us our trespasses
As we forgive those who trespass against us
And lead us not into temptation
But deliver us from evil
(For Thine is the kingdom, the power, and the glory, forever and ever) Amen.
(Mt. 6:9-13, Lk. 11:2-4)

DATE: 2021-10-29
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, Lazlo, Kodiak, Poe, sticks
FNGs: None
COUNT: 7
WARMUP: Side Straddle Hop; Mountain Climbers; Merkins; Jump Squat; High Knees THE THANG: Dora!
CrawlBear/BearCrawl – Prisoner Squats
Frankenstein/Lunges – Kettle Bell Swing
Murder Bunnies/Rifle Carry – Superman Merkins
Karoke – Blockies
Captain Morgan – Coupon Pull-Over w Skull Crusher
Mosey – Coupon Pull through
MARY: Dealer’s Choice around the circle
ANNOUNCEMENTS: Remember to VOTE
COT:

DATE: 2021-10-27
AO: Aerie
Q: Rocketman
PAX: Renaissance, judo
FNGs: None
COUNT: 3
### Warmup/CoP

Side Straddle Hop x 12, IC
Michael Phelps x12, IC
High Knees x10
Butt Kickers x10
Mosey to the end of the field

### The Thang

EMOM: An acronym for “every minute on the minute,” EMOM workouts challenge you to complete an exercise for a certain number of reps in less than 60 seconds.

Repeat each set 3 times.

Set 1:
– Pushups x20
– Copperhead squats x15
– WWI Situps x15
– Dips x20
– Shoulder taps x15

Sprint down the field and back!

Set 2:
– Carolina Dry Docks x15
– Forward Lunges x 15
– LBCs x 35
– Nolan Ryans x14
– Mountain Climbers x14

### 6 MoM

Freddie Mercuries x14
Windshield wipers x10
Dollys x10
Box cutters x10

#### Words of Wisdom

Proverbs 1:8-9
Listen, my son, to your father’s instruction
and do not forsake your mother’s teaching.
They are a garland to grace your head
and a chain to adorn your neck.

Honor those who came before.
Build upon the foundation we’re given.
Leave a legacy to those we are training up.

DATE: 2021-10-28
AO: Farm
Q: Matthew – Running Man
PAX: Infinity, Rocky, Chile
FNGs: None
COUNT: 4
WARM UP:
Side straddle hops
Beet pickers
Calf raises
Arm circles
Don Quixotes
Mosey around the soccer fields

THE THANG:
Circle burpees:
Glute raises
Big boy sit-ups
Lunges
Squat
LBCs

At the benches
10 x
15 x
10 x
Erkins
Dips
Step ups
Derkins
Jump ups

MARY:
Flutter kicks
Side planks
American hammers
Box cutters
Plank 60 seconds

COT:
Quotes from Nelson Mandela:
“It always seems impossible until it’s done.”
“Everyone can rise above their circumstances and achieve success if they are dedicated to and passionate about what they do.”
“One of the things I learned when I was negotiating was that until I changed myself, I could not change others.” “A winner is a dreamer who never gives up.”
“Do not judge me by my successes, judge me by how many times I fell down and got back up again.”

DATE: 2021-10-28
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe
FNGs: Lefty, Butter (FNG)
COUNT: 7
WARMUP:
• Side Straddle Hop (SSH) x 25 IC
• Imperial Walkers x 15 IC
• Cherry Pickers x 15 IC
• Swing-Billies x 15 IC
• Frankenstein x15
• 2 laps around the blacktop, karaoke and HK on the sides
• Mountain Climbers x 15 IC
• Shoulder taps x 15 IC
• Windmills x 15 IC
• Hairy Rockets x15 IC

THE THANG:
• 2 Circuit Rounds: 1 person does Jacob’s ladder (1-2) while others do the station o Side Jumps
o Dips
o Decline Merkins
o Plank
o Squats
o Assisted pullups
• Suicide at the tennis court
• Second circuit round
o Step ups
o Carolina Dry Ducks
o Incline Merkins
o Dips
o Air pushes
o Forward lounges

MARY:
• Reverse Crunches x 15 IC
• Scissors x15 IC
• Dying Cockroach x 15 IC
• Travoltas x15 IC
• Outlaw x 20 IC
• Rosalitas x 15 IC + 10 flutters IC

ANNOUNCEMENTS:
None
COT: