Backblasts

September 19, 2019

AO: The Highlands

QIC: JAG

PAX: Maj Payne, Toolbox, Bandit and 2 Percent

Warm-Up: SSH, Matt Biondi, Windmill, WMH and The Absolutely Worst Merkins Ever TM (an inchworm merkin, a hands release merkin, a diamond merkin, a wide merkin and a Carolina Dry Dock done in succession).

The Thang:  The PAX moseyed to the Costco where they performed dips and derkins on the blocks outside the parking garage.  Then they ran up the parking garage stairs, across the top deck, down the far-side stairs and back to blocks for box jumps and incline merkins.

The PAX then performed a black snake to the Pentagon City Metro station, went down the escalator and into the adjacent mall.  There, it was shock and huh for the poor commuters just trying to get to work as the PAX performed a Mt. Everest walk, bear crawl and a travelling BTTW through the mall and under the garage.

The PAX emerged at Pentagon Row to perform musclemakers, american hammers and seal claps.  They finally moseyed back to the Highlands for merkins, WWIIs and LBCs, mule kicks and dirty dogs.

Mary: flutterkicks, protractors, and speedbike.

COT:  Adm. McRaven encourages us to face our obstacles – the Shark – in Chapter 7 of “Make Your Bed.”  The PAX demonstrated that there are many ways to do that, including over, under, around and through them!

AO: The Patriot

QIC: Sunshine and Maj Payne

The PAX: Dr. D, Subprime, FNG Eckhart, 2 Percent, Jenner, Fish Fry, 3 Mile, JAG, Vegan

11 PAX arrived into the gloom to observe Lazlo completing some EC doing week 1 of the IronPAX Challenge “just for fun.”  Displaying some true grit there Lazlo!

WU:

Sunshine led warm ups for his VQ with some SSH, LBACs front and rear, cherry pickers, IW, and Merkins.  Impressive display for his VQ!

The Thang:

YHC then took the reins and the PAX moseyed to the parking lot for a simple loop around the YHS,

Start with one lunge walk step followed by one Merkin. Then two lunges and two Merkins. Then three and three, and so on. YHC got to 13 lunges and 13 Merkins. Most PAX got to about the same. Leg one of the school lap complete!

Move on to a modified Dora. Partner up for 200 BWS, then 200 LBCs. Run route was around two rows of parking, which enabled some fairly quick turns.

On to the arena for a round of sevens. Box jump up four levels, knock out six jump squats. Move back down to bottom for one Carolina Dry Dock. Repeat through the routine with five and two, four and three and so on until one jump squat up top and six dry docks at the bottom.

Slide over for a quick pyramid of step ups (in cadence) combined with Aussie push ups (rows). 5-10-15-10-5 reps of each.

Mosey on around the school to the bus benches for dips. Knock out a quick set of 25.

Mary:

Continue the mosey to the basketball court and circle up for a quick Mary bc time is short. Close it out with 25 x flutter kicks.

COT:

We fell just short of completing the loop, but we strove for greatness throughout the beatdown. Sometimes it happens in life where we fall short of our goals. As long as we’re pushing as hard as we can, striving to be our best, we can hold our heads high!

Aye!

AO:  Patriot

Q:  Fish Fry

Pax:  14 Pax strong conquered the fart sack and strengthened their bodies in the gloom:  Fish Fry, Maj. Payne, Sunshine, FNG Elvis, Bone, 3 mile, Lucius, Jenner, Apollo, and a few others.

Warm o Rama:  SSH, seal jacks, little bitty arm circles, the best shot at Matt Biondi’s (if somone has a video of this done properly, I would like to see it.  YHC couldn’t figure it out from the Q lexicon), and a mosey around the track.  As part of the mosey, we stopped along the wall to work on should mobility with wall sliders.  Much groaning was heard, but we made it and proceeded to finish the mosey around the track.

The Thang:  Since the convergence on Wednesday would likely tax even the strongest pax’s legs, YHC had mercy on them and decided to focus on arms for the day.  Lining up on the goal line, pax did the following exercises for 10 yards each together:

Inch Worms
Peter Parkers
Crab Walk
Lateral Pushups
Bear Crawl to middle

Once the group reached the 50, we survived a Ring of Fire with the lower being in sally position low, and upper being in downward dog.   Upon completing the downward dog, we commenced the rest of the way down the field to the opposite goal line with

Crawl bear back to 40
Lateral pushups other way
Crab Walk other way
Parker Peters
Reverse Inch Worms

From there, we did a Zombie Crawl across field, taking a break mid way to avoid field rash on bodies, and then lunge walked the rest of the way.

Moving back over to the stadium, we did BTW shoulder taps in cadence.  Having read of recovery exercises, YHC thought it would be good to do the stadium steps to help tired legs from training for the convergence.  At the end of the steps, we did dips in cadence.

Back on the field, we did trade offs of wheelbarrows back to the beginning.

Mary:  Box Cutters, Freddie Mercuries, Flutter Kicks

COT:  A cord of three strands is not easily broken (Ecc 4:12),  and How can one keep warm alone (Ecc 4:11).  We are stronger working together and we prayed to be stronger as brothers, fathers, and workers together.

AO: The Highlands

QIC: JAG

The PAX: Maj. Payne, Toolbox, Slide Rule, Hogan, Trolley, Bandit and DR PAX Mad Dog and Viking

Warm-Up: SSH, Imperial Walkers, IBAC, Windmill and The Absolutely Worst Merkins Ever TM (an inchworm merkin, a hands release merkin, a diamond merkin, a wide merkin and a Carolina Dry Dock done in succession)

The Thang:  Considering that the Highlands features a soccer pitch, not a football field, the PAX prepared for Week 1 of the IronPAX by broad jumping from the goal line to the edge of the 6-yard box.  There, they performed 6 burpees, 6 Bonnie Blairs, 6 big boi situps and then bear crawled back to the goal line.  The PAX did this 5 times in the set.

After the set, the PAX did a lap around the edge of the penalty box and then lined up along one of the short sides.  Then, they did Elevens that consisted of Spiderman pushups, walking lunges across the width of the penalty box, seal claps, and then a sumo walk back.  The PAX repeated this for 4 sets.

The PAX recovered with another lap around the penalty box, stopping along the top edge to do reverse lunges back to the goal line.  Then they repeated the IronPAX prep until Mary.

Mary: Flutterkicks, Protractors, Freddie Mercuries, and whatever torture that Toolbox made up.

COT:  Adm. McRaven ends Chapter 6 of “Make Your Bed” by writing “Life is a struggle and the potential for failure is ever present, but those who live in fear of failure, or hardship, or embarrassment will never achieve their potential.  Without pushing your limits, without occasionally sliding down the rope headfirst, without daring greatly, you will never know what is truly possible in your life.”  The PAX spent this workout in the box, but McRaven encourages us to step outside those lines and push ourselves to be the best spouse, father, worker, and whatever role we have in our lives.  Aye!

AO: The Highlands

QIC: JAG

PAX: Toolbox, Bandit, Nano and 2 Percent

Warm-up: SSH, Arm Circles, Potato Pickers, Down Dog, Up Dog, and Musclemakers

The PAX moseyed to the Costco — more specifically, its parking garage — to get in some prep work for the upcoming #csaup.  The PAX ran up the garage’s roughly 120 stairs and then back down.  Upon convening on terra firma, the PAX did a plank, a set of lunges and then derkins, dips and box jumps on the large concrete blocks that Costco kindly left for the beatdown.  The PAX then rest while the Q gave a brief recitation of F3’s Q1: Get Right.

The PAX then did two rotations up and down the garage’s stairs.  This was followed by a plank, lunges, derkins and dips.  The rest consisted of the Q’s recitation of Q2: Live Right.  Three rotations up and down the Costco stairs preceded more plank, derkins, dips and Q3: Lead Right.  The PAX concluded its trip to Costco with another two rotations up and down the stairs, which in the interest of time was followed only by Q4: Leave Right.

The PAX returned to the field for Mary with each PAX taking a turn as Q for one exercise.  The highlight was Toolbox’s debut of THE TANTRUM.

COT: In chapter 5 of “Make Your Bed,” Adm. McRaven described The Circus – extra PT in BUD/S assigned to budding frogmen for various reasons.  The Circus led to fatigue, which led to more Circus, which usually led to ringing the bell.  McRaven wrote how he and his swim buddy overcame the Circus to lead their class’  final swim.  He encourages us not to get sucked into the spiral of negativity, but use that energy to lead our own swim.