Backblasts

5/20/2020

Q- Chew Toy

PAX-Almanac

Slaughter Starter

5 min air jumps

100 absolutions

200 BBSU

300 Lt. Dans

5 min air jumps

Q-Chew toy, 

PAX- Nemo

Warmup

Windmills

Ssh

Arm circles

The Thang

2 min max Merkins 

2 min max bbsu

1.3 mile timed run

Ruck 2.3 miles

Q-ChewToy

PAX- Nemo, Pinocchio, Almanac 

Modified windmills 

Core rotations

15 E3MOM

12 ruck presses

6 over ruck burpees 

12 ruck squats

6 over ruck burpees 

Discuss MILES as it pertains to leadership

Mission

Intensity

Load

Environment 

Situation

5/16/2020

JD “Chew Toy” Hauseman, Bob “Almanac” Weevil and Tom “Nemo” Jones (Q)

2.3 mile ruck

3 rounds (wearing ruck) of

   20 SB Deadlifts

   20 SB squats

   20 SB curls

   SB walking lunges (50 feet)

   SB clean and throw (50 feet)

   20 SB thrusters

6 MOM: 10 min AMRAP 

   40 flutters (ruck overhead)

   40 American teists

   40 LBCs

JD “Chew Toy” Hauseman, Bob “Almanac” Weevil and Tom “Nemo” Jones (Q)

2.3 mile ruck

3 rounds (wearing ruck) of

   20 SB Deadlifts

   20 SB squats

   20 SB curls

   SB walking lunges (50 feet)

   SB clean and throw (50 feet)

   20 SB thrusters

6 MOM: 10 min AMRAP 

   40 flutters (ruck overhead)

   40 American teists

   40 LBCs

AO: The Patriot

PAX: Citrus, Coconut, Lazlo, Slapshot, Wedding Singer, Bambino, Sunshine, Bone, Maj. Payne, Cable Guy, Sticks, and Fish Fry

Warm o Rama: SSH into Seal Claps, Air Presses, Slow Squats, Fart Sacks (https://youtu.be/m4-MLaa4nCs)

The Thang:

12 HIMs competed against themselves both physically and mentally to complete a 13 minute ladder up and down.

Up ladder:

Ladder 1 (13 mins) counting up set counts

1 blockie

2 dead stop block bell raises

2 lunge (1 each side)

2 bent over rows (1 each side)

1 min rest

Ladder 2 (13 mins) counting down from max set count in ladder 1)

1 Stationary Inch Worm

2 atlas (1 each side)

1 tricep extension

1 around the world

1 sumo squat

Mary

Hollow hold close grip chest presses

Pike ups

COT

F2 event at Lucius’s at 1800 on Saturday. See F2 channel.

Dad’s camp this fall instead of Blue Ridge Relay. Bone may wander off every so often to do some running.

“We are what we repeatedly do. Excellence, then, is not an act but a habit.” Will Durant, Story of Philosophy summarizing a set of thoughts from Aristotle’s Nicomachean Ethics that ends with “As it is not one swallow or fine day that makes a spring, so it is not one day or a short time that makes a man blessed and happy.”

What makes you a good father, husband, worker, or athlete isn’t one good act, but an accumulation of acts that you repeatedly do. Be about creating good habits today that will make you excellent in your various calling.