Backblasts

DATE: 2021-07-22
AO: Olympus
Q: Rambler
PAX: Hightower, swish, Nano, Roddick, YNAB, Monk, Zeus, Mule FNGs: Lassie, Beaker, Pierogi
COUNT: 12
WARMUP: Rockettes, Windmills, Cherry Pickers, Seated Stretch/Rotations, Downward Dog & Ankle Roll, On One Knee Stretch
THE THANG: Round 1 – Run Up/Down Bleacher Stairs – complete 25 Merkins. Repeat Run and complete decreasing number of Merkins at end of each run 20, 15, 10, 5. Reverse down the bleachers and complete 25, 20, 15, 10, 5 SSH at end of each run/rise-fall. Shuffle back to goal line and pick a partner and flour bag. Round 2. On knees – one partner at Goal one partner at 5 yd line. Toss bag to partner at 5 yd goal…bear crawl to 10. While bear crawling, partner completes overhead press. Repeat to 50 yard line. On return to goal, team bear crawls together. One partner pulls bag 5 yards back and passes to partner until return to goal line. Round 3. Fire line with 3 flour bags around the entire football field. Round 4. Starting at goal line complete 2 burpees every 5 yards until 50 yards; sprint back to goal. Round 5. Form tight circle in plank position. Place two bags in front of opposite pax. Remain in plank and as a team move bags in clockwise position for 3 minutes. Changeup direction for another 3 minutes.
MARY: Squat-Jumps, Bonnie Blairs, Crunch to the Air/Legs Up, Freddie Mercury’s, Mule-Led Flutter Kicks
ANNOUNCEMENTS: Met and named 3 new FNGs, Next Saturday is Major Payne / Zeus Birthday Co-Q | 51 on the 731. Leadership call Thurs night. All are welcome.
COT: Read Invictus Poem. Written in 1875 by William Ernest Healey. Message: Strive to make each day a good one no matter what the circumstance.

DATE: 2021-07-23
AO: Burg
Q: Mater
PAX: Shute, Maj. Payne, Cutter, Supertramp, Banjo (WV), Refueler, Jenner, Ape, Flame FNGs: FNG – SPARKLER + C.E. hedgehog
COUNT: 12
WARMUP: Cutter led us! SSH x 20 / Donkiotties x 20 / M.Phelps x 20 / Calf Stretch x 20 sec Leesburg Down Town Tour with 1 x Full Water Bucket.

THE THANG: ‘DORA GOES TO COURT’
Pax’s partners up. 1 partner walks a lap with extra stairs around the Leesburg Court House with 2 Water Buckets while 1 partner works on the following: 100 x Burpees
200 x Merkins
300 x Bench Dips
400 x Air Squat
*each pair completed the reps COMBINED.

MARY: Please forgive me Mary. We ran out of town.

ANNOUNCEMENTS: The Burg is officially launched.

COT: Iron has sharpened Iron. Leadership was formed and a new AO was launched. The PAX overcame challenges together. It works if ya work it!

DATE: 2021-07-23
AO: Horizon-Ao
Q: Brown Bag
PAX: 2 percent, Kodiak, Riot, Disco, Poe, Vila, lojack
FNGs: None
COUNT: 8
WARMUP: SSH, Don Quixote, Cherry Picker, WMH, LBAC
THE THANG: Run a ~2.5 mile loop up Williamsburg, down George Mason and through Rock Spring Park (Hot Duck Wings as my kids called it when they were 4), up 27th to #Patriot-AO, then down Harrison back home. PAX stopped 6x and did in succession (one combo each stop) Merkin/American Hammer, Derkin/Flutterkick, incline Merkin/Hip Raises, Shoulder Taps/Superman, Hand Release Merkin/Toy Soldier, and Diamond Dave Merkins. MARY: LBC x 50
ANNOUNCEMENTS: Float, Respect + 1 at Olympus, Sasquatch, Fall Blood Drive
COT: Having a lot of other things going on in one’s life shouldn’t allow us to crowd out the things that give us strength, both physically and spiritually.

DATE: 2021-07-14
AO: Patriot
Q: CableGuy
PAX: Lazlo, Mayberry, Maj. Payne, Brown Bag, Bone, Flipper, Roadkill, Spokes, 2 percent, Jag, Wedding Singer, Big Short, Rousey-F3Grandstrand FNGs: None
COUNT: 14
WARMUP: Side Straddle Hop. Arm Circles, Cherry Picker, WM Hayes, Downward Dog, Cobra Kai
THE THANG: Mosey to the Arena for five sets of 10xStepups/10xDurkins. Bear crawl en route to the gym entrance sidewalk railing. Five sets of 10xAussies/10xMerkins. Mosey back to the Arena for 30 Dips / 30 Body Weight Squats. Crab walk en route to the basketball court for five sets of 10xShoulder Taps/10xMountain Climbers. All aforementioned exercises in cadence or on my count. Mosey back to the field for a set of 11’s: Burpees and Jump Squats. MARY: LBC, Freddie Mercury, Toy Soldiers
ANNOUNCEMENTS: Numerous
COT: You’re winning the day by being out here. Thank you for motivating me.

DATE: 2021-07-23
AO: Patriot
Q: CableGuy
PAX: Flipper, Sunshine, Jag, Bone, Wedding Singer, Spokes, Lazlo, Big Short FNGs: None
COUNT: 9
WARMUP: Side Straddle Hop, Arm Circles, Cherry Pickers, Willie Mays Hayes, Rockette, Downward Dog, Cobra Kai
THE THANG: Today was a travel fest. Pax moseyed to the Nottingham ES field for a round of Dora paced by ~50 yard run in teams of two. Exercises: 100 Merkins, 200 Plank Jacks (IC), 300 American Hammer (Two-count). We then moseyed back to the Patriot with stops for sets of ten burpees – total of 50. MARY: LBC
ANNOUNCEMENTS: Tubing tomorrow; happy hour coming Thursday
COT: Habits add up to excellence. Just ask Aristotle: Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.