Backblasts

DATE: 2021-09-22
AO: Horizon-Ao
Q: Old Bay
PAX: Kodiak, 3 mile, Magoo, Poe, Mayberry, sticks
FNGs: Attache
COUNT: 8
3 Keys to Mastering Slow Strength Training
Tension: How long they kept force applied against the muscle. Speed: The cadence at which they raised and lowered the weight.
Failure: Final reps should be a battle. Failure is growth – Muscles shake, don’t break WARM UP: – 6am

Michael Phelps
Squat Seal Claps
Side Straddle Hop
Downward Dog – Cobra
Hank Aaron
Cherry Pickers

squeeze more muscle-making out of each rep’s three phases—positive, static, and negative—by doing them in slow motion – each exercise phase will have a cadence

Example – Merkin – Down 1,2,3 – stay in the down position 1,2,3, up 1,2,3

The Thang:
Plank Walkouts (Inchworms)
Lunges
JLo into BirdDog
Merkin
Big Boy Situp
Squat

Jog to brick wall
2X –
London Bridge
– Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position) Peoples Chair – add seal claps,hammers
Wall Dirkins

Jog to entrance

Dips
Aussie Pull ups
Elevated Merkins – hands on low wall

Jog to field
Bear Brawl

Mary:

Flutter Kicks
LBCs
Circle of Fire – Plank Hurdles

Count-o-name-o-rama

COT

Slow motion – understand the necessity of slowing down and not going full speed all the time. Slow can be more productive than unfocused, frantic activity

We grow by failing – lifting weights very slowly to maximize muscle fatigue, the goal being muscle failure. As we quip, ‘Failure is success.’ Muscle failure is the key to stimulating muscle growth

Failing in life is how you learn and grown, without any setbacks, there can be no come back

DATE: 2021-09-22
AO: Kodiak
Q: Pre
PAX: Rikers, Refueler, Shakira, Anchorman, De La Rocha, Pre, Primanti FNGs: None
COUNT: 7
WARMUP: ssh, cherry pickers, mountain climbers, cobra Kai, calf stretch, mosey lap THE THANG:
Partners alternating running a lap while the other does 4 sets, 10 reps each of Australian snow angels, American hammers, Tie Fighters, and Dry Docks. Then following the same format: 4 sets, 10 reps each of calf raises, dips, heels to Heaven, and under rows. MARY: built in.
COT: When we find ourselves in the gloom, feeling the gloom, and experiencing a rainy gloom, remember that even in the rain, God is caring for and working in His creation:

“You make the going out of the morning and the evening to shout for joy. You visit the earth and water it; you greatly enrich it; the river of God is full of water; you provide their grain, for so you have prepared it. You water its furrows abundantly, settling its ridges, softening it with showers, and blessing its growth.” ‭‭Psalm‬ ‭65:8-10‬ ‭

It is during the rainy gloom that God grows and builds. And so it is with us. Not just physically but in the gloom of our lives. God is growing something new in us. The rain is the evidence that He’s not done yet!

Thank God for the gloom!

DATE: 2021-09-21
AO: General
Q: 2 percent
PAX: Toolbox, Fairweather, Trolley, Booking, Traveler
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Willy Mays Hayes, Cherry Pickers, Downward Dog
THE THANG: Ran up and down the stairs of the General with various exercises in between: dips, Bulgarian split squats, toe taps, derkins. Onto the pull up bar, 2 rounds of 10 reps each while the onlooking PAX performed box cutters, 6 inches, Freddy Mercury’s, SSTS (side straddle toy soldiers), low plank. Next up, 2 circuits consisting of 6 rounds of box jumps. Mosey to a gate that was not open. Turned around. Hopped a fence. 15 Australian Merkins. Mosey to the bike rack, bear crawl through then 15 dips on the bike rack. Mosey back to the gate. Still not open. Mosey to the corner of wash blvd and Stafford. Scared a few joggers and one lady pushing a baby in a stroller with a round of 10 Kraken Burpies. Or maybe it was Toolbox’s farts. Both were equally horrific. MARY: Flutter kicks, Nolan Ryan’s
ANNOUNCEMENTS: the Grunt 11/13
COT:sometimes it’s ok not to prepare anything and pretend you know exactly what you’re doing. Not sure if this was one of those times. Trolley led us out with a prayer.

DATE: 2021-09-21
AO: Delphi
Q: Pop Fly
PAX: Switch, Nano, Zeus, Dunder, Hoolihan, Joint Chief, Derecho, swish, Rambler FNGs: Tony Hawke
COUNT: 11
WARMUP: Yes
THE THANG: Random deck of cards Dora style workout. partner 1 would perform some cardio exercise (e.g. sprint 400m) while partner 2 would perform some exercise (e.g. Bonnie Blair’s), then the partners would switch. we did 12 rounds of randomly paired cardio and non-cardio exercises MARY: 30 BBS
ANNOUNCEMENTS: Grunt and Turkey Trot are upcoming
COT: adapt and overcome

DATE: 2021-09-21
AO: Freestate
Q: Horshack
PAX: CashOnly, Deagle, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 15 IC
PlankJacks x 15 IC
El Capitan x 15 OYO
3 laps around blacktop (High Knees, Alabama Ass Kickers, and Karaoke on the sides) Cherry Pickers x 15 IC
Michael Phelps x 15 IC
Carolina Dry Docks x 10 IC
Windmills x 15 IC

THE THANG:
Playground of Pain x 3 Rounds: 40 sec on / 20 sec off
– Step Ups
– Plank
– Dips
– Squats
– Pull Ups
After Round 1: One four stop Tenniscide
After Round 2: Jacobs Ladder (1 – 2 – 3- 4 – 3 – 2 – 1 Burpees at the top and bottom of the hill)

MARY:
Leg Lift Rosalitas x 15 IC
Freddie Mercuries x 15 IC
Plank-o-rama x 10-15-10-15-10 IC
Reverse Crunches x 15 IC
Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (long and fast) -10 CCW Outlaws -10 Flutters (long and slow)

ANNOUNCEMENTS:
– 4th 3rd Thursday Happy Hour at Irish Inn at Glen Echo at 6:30p
– F3 Hooky on October 15th at Precision Rafting – Upper Yough (dam controlled, last run of the season) . Horshack will open it up to the rest of TheCapital Region

COT:
>From Art of Manliness . . .
“An old maxim advises: “If you’re going through hell, keep going.” Transitions can be some of the most difficult parts of life.

Childhood into adolescence; adolescence into young adulthood; young adulthood into post-college maturity. Ending a relationship. Beginning a marriage. Starting school. Finishing school. Having your first kid; being done with having kids; becoming an empty nester. Quitting a job. Taking a job. Moving out. Moving in.

You’ve stepped beyond the established routines and understood expectations of an old stage in life, but don’t yet feel confident in the altered roles and expectations of a new one. You’d learned to ace the roles and responsibilities of a previous position, but feel like an awkward, bumbling noob in the roles and responsibilities you’ve assumed. You miss the well-worn trails of the comfort zone you left behind, and are far from grasping the contours of the landscape you’ve journeyed into.

At such times, amidst the frustrating in-between, it’s easy to despair. You feel disoriented, discombobulated, weighted with a burden that hangs heavy on a back unaccustomed to the load, and it seems as though you’ll always feel just the way you do right then. You may think you’ve made a mistake. You may lose heart and turn back. You may lie down and refuse to move forward. You may crawl into the nearest seeming shelter.

Yet the tangles of the messy middle deceive you. It will not always be like this. New light, fresh courage, refound footing — self-assurance and satisfactions heretofore unimagined — lie just around the corner, over the next hill, but a few furloughs hence. If only you’ll continue on.”