Backblasts

DATE: 2021-07-21
AO: Horizon-Ao
Q: Lazlo
PAX: 2 percent, lojack, Kodiak, Vila, Old Bay
FNGs: Big Rig, Spike, FNG Digger
COUNT: 9
WARMUP: SSH, Imperial Walkers, copperhead squats, Michael Phelps

THE THANG: pretty simple routine today. Kind a modified Murph. A small Murph. The Smurph.
Instead of a full mile, PAX ran 2 laps around the full field. Probably more than a half mile but less than a mile.
Then complete 100 squat thrusters, 200 single arm rows (100 per arm), and 300 coupon squats. The Q did these in 10 sets of 10/20/30 and that seemed to be the popular pattern. Then “run” (as legs would allow) another 2 laps.
PAX completed as much of this as time allowed. Impressive effort by all.

MARY: quick Mary of flutter kicks and American twist

ANNOUNCEMENTS: none

COT: the Q posted down range at an AO last week where COT included asking if anyone would like to request a prayer. So thought we’d try that. Q’s father is having open heart surgery next week and requested that the PAX keep him in their thoughts and prayers. And Vila’s father recently passed, so we ask all to keep him and his family in their prayers as well. We had an FNG and two second-timers and this was no joke today. Thanks to all for the effort they put into it.

DATE: 2021-07-21
AO: Compound
Q: Popeyes
PAX: Obadiah, Booking, Hightower, Yard Sale, El Camino
FNGs: @crabcake (co-Q)
COUNT: 7
WARMUP: Couple laps around the field with high knees, butt kickers, karaoke twists, arm circles, side straddle hops, etc THE THANG:
Split into 2 teams
Bocce ball – closest to the pin with a soccer ball and basketball.

Round 1:
– Burpees to exhaustion
– Ricky Bobby bear crawl for the full soccer field with the last guy bringing the ball up

Round 2:
– Squat jumps to exhaustion
– Crab walk side to side on the field

Round 3:
– Flutter kicks to exhaustion
– Bat wings

Round 4:
– Star jacks to exhaustion
– Sprint up and down field
MARY: Making Melodies song incorporating
1. Wolverine
2. Big Boy Situps
3. Squat
4. Carolina Dry Dock
5. American Hammers

ANNOUNCEMENTS: Shirt order, Thurs night F3 meeting, Meatloaf murder training, and 3 year anniversary at #olympus on Saturday.
COT: Don’t worry about what others are doing. No need to compare or covet. Rather, listen to the song in your own heart, march to the beat of your own drum and dance like nobody’s watching!

DATE: 2021-07-21
AO: Loco
Q: Bolt
PAX: Inglewood
FNGs: None
COUNT: 2
WARMUP: SSH IC, Cherry pickers IC, Michael Phelps IC, Lat stretches, Downward dog, Kobrakai THE THANG: 9 Stations (we completed 4 rounds)
1) 5 Layups
2) 5 Free throws
3) Perimeter Dribble
4) 5-10 Pullups
5) Murder Bunnies 20 yards
6) 3-point Kettlebell rows 10 each side
7) Kettlebell pullover
8) Kettlebell swings
9) Kettlebell chest press

Rinse and repeat

MARY: 5 minutes
1 minute Plank hold
1 minute LBCs
1 minute Heel taps
1 minute Pickle pointers
1 minute Supermans
ANNOUNCEMENTS:
COT: Give a smile and you get a smile. Imagine what it would be like to see Jesus smile. Today’s challenge is to bring a stranger or someone you know is having a bad day a smile, no words necessary. A small gesture that can brighten an entire day.

DATE: 2021-07-19
AO: Farm
Q: Gekko (Keith Capp)
PAX: Infinity, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP:
SSH, IC x20
Michael Phelps, IC x20
Cherry pickers, IC x15
Butt kickers, IC x15
Jog around the triangle

THE THANG:
Playground of Pain x 4 Rounds: 40 sec on / 20 sec off
– Step Ups
– Plank
– Merkins (or Dips)
– Squats
– Pull Ups (or Dips)
Sprint across the field

MARY:
Penguin Crunchies, 20 IC
American Hammers, 15 IC
Side plank, Count off to 30
Elbow Plank, Count off to 30

COT:
Quit chasing perfection. Perfection is unattainable leading to inevitable disappointment. Instead chase improvement. Every step in the right direction is a moment worth celebrating. Sarah Silber

DATE: 2021-07-20
AO: Atlantis
Q: Jonathan E. Crittenden
PAX: Infinity, Deflator, Bratwurst, Grease Monkey, Momentum, Rogue, Rapid-J.Snow FNGs: None
COUNT: 8
TUESDAY 20 JULY
Don Quioxotes
Twist Lunges
Sitting Arm Cycles
Superman 4 counts (Y/ W / T….1)
Bicep merkins x10
Bird dog crunches
Dive Bombers x10
Dirty dogs
Plank Jacks
Donkey Kicks
Merkins x25

–Bridge Assault–

RunUp at sunup: Lead runner takes off for first peninsula (set PAX to 5-10-15 of burpees merkins 4count mtn climbers)

After returning, with PAX holding their planks/stretch planks, call out “next runner!”

Then during successive runups to first peninsula:

Continue Burpees Merkins Mtn Climbers and holding planks while waiting ….🎶 ” leaning rest with each successive assault runner.

All assault the second peninsula !

“…Momma told Jonny not to go downtown
Marine corps recruiter was hanging around

Johnny didn’t listen and he went anyway
Wanted to hear what staff sergeant had to say

MEPS loaded Johnny on a greyhound bus
hey, staff sergeant, where are you taking us?

Momma told “Johnny don’t you dare cry,
PIs gonna put a real gleam in your eye!”

He was off to the land that God forgot
Where the sand fleas sting and the sun gets hot

He saw the yellow footprints two by two
Wondered what the DIs would make him do

Hey there Recruit, you better behave
Hit the sand pit, shit, shower and shave!

Gave him an old ruck and a canteen cup
Broke Johnny down then built him up

Trained like hell, expert on the range
Earning the title felt mighty strange

DI walked the ranks, row by row
Pinned on Johnny’s eagle, anchor and globe

Momma said, “Marine, you done your best!
But if you cross me boy, Its the leaning rest.”