Backblasts

Posted on

Stepping Up!!

QIC: Prenup

The PAX: Flutie Flakes, Bone, Fish Fry, Jenner, Subprime

Warmup: Fellowship lap

The Thang: Relay race-partner carry, bear crawl, 400 yard dash

Mini Murph with 3 sets Ten pull ups, 20 merkens, 30 air squats

Mosey to arena one group does stairs and Australian pull ups, other does 15 derkens, then dips until other group is done.

Round of Mary: flutter kicks, Bonny’s torture, ended with ring of Fire.

COT: focused on Major Payne’s 10:30 text asking Prenup to step up and when Major Payne calls, you answer the Bell.

Posted on

Teaming Up

AO: The Patriot

QIC: Co-Q Hightower & Prince Harry

The PAX: Hightower, Prince Harry, Dr Dandelion, Jenner, Noodle, Bone, BP, SubPrime

Warmup:

30 cadence count SSH, Imperial walkers, Good morning, Arm circles forward & reverse stretches. Then downward dog calf stretches, evolved into 20 merkins. Final warm up was fellowship jog around track, with high knees, butt kickers and karaoke.

The Thang:

Since Prenup didn’t make it the PAX lined up for Bear crawl to Heaven. Started at end zone, bear crawl 10 yards, followed by 10 air squats, then bear crawl back. Next crawl 20 yards, then 15 air squats, then crawl back. PAX increased 10 yards and 5 more air squats until we made 50 yards long. After recovery, Prince Harry took over the Q.

Next we made our way to center field and started off with some team relays. Split into two team, racing to the end zone, cranking out 10 merkins and back. The rest of the team waited in planks. Moving to the end zone, we finished with more relays at the end zone, racing to the 10, 20, 30 and back in between each.

Mary: Around the circle, little bitty crunches, flutter kicks, circle of merkins/ring of fire and more

CoT: Appreciate everyone coming out today for my VQ and Hightower for Co-Q’ing with me. Continue forward through the day, week, year with the same dedication to our families, friends and colleagues. Continue to lead and set an example for others in your community.

Posted on

Circuit Fun

AO: Olympus

Co-Q: HT & Roddick

The PAX: HT, Roddick, NAFTA, Mule, Glee, FNG Fishfry

Warmup:
PAX moseyed to circle to stretch. YHC started with 30 cadence SSH,
The Thang:
PAX then moseyed up to tennis courts for some bear crawls and crab walk. Then we moved around tennis courts, split the group into 2 groups. Fist group held balls to the wall and performed 10 shoulder taps, while second group did burpees. Switched positions, then Rinse & Repeat for 2 sets.

Then the PAX jogged over to fields where Roddick took over. At the fields there were 6 stations set up
2 rounds through the circuit:
1st station battle rope
2nd station Face pulls with band around a pole
3rd station 20lbs med ball slam
4th station 20 med ball tosses toward the sky
5th station lunges until station 6 was done
6th inch worm to push up 20 yds once done everyone switches

Shuttle run on the soccer field all in yards
10yds – 5 sec break then back
20yds – 7 sec break then back
30. 10 sec
40. 12
50. 15
60. 20
70. 30
80. 45
100. 1min and back for all

Mary:
Went around the circle for core exercises, which included Flutter Kicks, LBC’s, Heels to Heaven, ‘Merican Twists, T-Bone, more flutters.

CoT:
Congrats to Roddick passing his physical exam, also taking on his V-Q! All looking forward to his future Q’s! Welcome Fishfry!

Posted on

Burpee Tennis and More

AO: Patriot 

QIC: Maj. Payne

The PAX: Subprime, Prince Harry, BP, Soot, Noodle, Bone, Traveler, Hightower

It was a clear day at the Patriot with no haze hanging over the AO for the first time in a long while. The PAX were pumped and ready to go. Here’s what we did…

Warmup:

YHC decided that we would each practice leading a warm-up exercise to help prepare for eventually Q-ing a workout.
10 x SSH led by MP
10 x LBAC fwd led by Soot
10 x LBAC rear led by BP
10 x Merkins led by Noodle
10 x Cherry Pickers led by PH
10 x lunges led by Travler
10 x Hillbillies led by HT
10 x IW led by Bone

The Thang 1:

Mosey to 30th St hill. Plank it out as the group assembles at the top. Then run to the bottom of the hill and do 1 x burpee; sprint to top; u-turn back down for 2 x burpees; sprint to top; u-turn and run to bottom for 3 x burpee; sprint to top and plank it out until all PAX finish. Traveler, Soot, BP and Prince Harry nearly lapped YHC! And Noodle survived! Well done PAX!

The Thang 2:

Subprime decided to show after running around all of Georgetown and Arlington in preparation for Ragnar. Welcome to the Patriot, Subprime! Just in time for…the Arena gauntlet AMRAP. Bear crawl across the low ground, with 10 x Merkin in the middle, box jump up the stairs, then run perimeter to bars for 10 x Aussie Merkins. Run to low ground and repeato for 10 min (actually 7).

The Thang 3:

Burpee Tennis! In honor of the U.S. Open, the PAX enjoyed a few rounds of burpee tennis…in the gloom! Split into two teams. One team serves the ball, then 1 x burpee for each team member after each hit. Points scored against for any miss. Games to five. Winners knock out 3 x burpees. Losers get 5 x burpees.

Mosey back to start for 20 x flutter kick and finish!

COT: It’s always an honor to lead the PAX! Getting out in the gloom to share in common misery to become stronger together is a gift. Whenever you give, you receive much more in return. That’s the point of Q-ing. You have the opportunity to provide leadership to the PAX, but in return, you receive fellowship, gratitude and a huge boost to your day. Iron sharpens iron. Aye!

Posted on

Pick Your Poison

AO: Patriot on 9/5/18

QIC: Jenner

The PAX: Subprime, Major Payne, Flutie Flakes, Prince Harry, FNG BP, Soot, Noodle, Bone, Jenner

Warmup:
20 SSH, then Imperial Walkers, Cherry Pickers, and Arm Circle stretches. Followed by sideline to sideline high knees, butt kickers, and a jog.

The Thang:

So this concept is still developing, but I like to call it Pick Your Poison. The premise is you throw out a quick exercise like a sprint along with a technical exercise like a Release Alternate Shoulder Tap Merkin, and have the Pax decide which one they think they can do faster. Pax split and do both, but compete on their chosen exercise last. Underlined exercise won. Losers do 8 burpees. Winners do only 4 burpees.

  1. 10m and 20m shuttle run vs 15 Release Merkins
  2. 2 different stair runs vs 40 Release Merkins; then mosey over towards the Toy Box
  3. Sprint to wall for 5 Dwight Howards vs 15 Release Alternate Shoulder Tap Hang Pulls; mosey over towards dugouts
  4. Sprint to do 10 pull-ups vs 25 Release Air Squats (it was a tie!)
    • Release Air Squat: go down in the full body air squat position and touch the ground in front of you, then you fall back on your hands and raise both feet off the ground, and then return to standing position. That’s 1 rep.

Then split into 3 groups and do a Squad Shuffle. Throw out 3 exercises of equal length.

  1. Sprint and do 12 dips on bicycle rack
  2. Sprint and do 8 leg pistols each leg
  3. Perform 5 regular Pull-ups and 5 Release Pull-ups
    1. Release Pull-up: Pull chin up over bar and lower your body and at the bottom, tap your thigh with each hand. That’s 1 rep.
  4. Each team does each exercise, keeping track of which team finishes 1st, 2nd, and last so, time permitting, overall winner can dole out penalty burpees.

Mary:
Round of Mary included Flutter Kicks, American Twists, LBCs, Elbow to Opposite Knee Crunches, Plank and touch opposite foot with each hand.

COT:
Wanted to juxtapose the fast and quick exercises with the technical and slow exercise, and choosing which one with number of reps could be done in less time is similar to how we approach problems in life. Some times, an issue is worth just diving in and tackling without much thought or preparation. Other times, a challenge is worth thinking about and analyzing before getting started. We should all be aware of when these approaches should be used and just like coming out in the gloom to work on our health and our bodies, staying sharp mentally and making the right choices also helps us become better leaders at work, home, and in our communities.