Backblasts

AO: LoCo Valhalla

QIC: @Refueler, @Bobcat
The Pax: @Rikers, @Brisket, @Bolt, @Madonna, @Shute, @Hoff, @Husker, @Gigawatt, @DialTone, @Inglewood, @Banjo, @Beaver nuggets
Warmup: SSH, Rocketts, Cherry Pickers, Downward Dog, Kobra Kai
The Thang: 6 Rounds for time
Divide into teams of 3 HIMs (2 HIM teams may be added depending on total PAX)
100 Meter Sprint (1 football field length)
100 Meter Fireman Carry (2 Pax carry Pax 1)
28 Iron Mikes
28 Merkins
28 WWII Sit-ups
Low Crawl 50 Meters
Bear Crawl 50 Meters
100 Meter SprintREPEAT ….
Mary: WOD covered mary…..
COT: Semper Fi, the USMC creed, means "always faithful". Capt Michael Quin served faithfully as a Marined for 6 years until he tragically lost his life in a helicopter training mission accident. Before that, Capt Quin showed himself to be faithful to his family, friends, teammates and his community. We must honor him and others who paid the ultimate sacrifice by ourselves being faithful to our calling, our values, our purpose, and the mission given to us by God to follow through on faithfully in this life. Marines embody faithfulness, being faithful to their mission no matter how difficult, risky or grueling it might be….they are always faithful to their mission and their comrades. God bless the Quin family and we thank them for allowing us this small opportunity to honor their son, Capt Michael Quin, with this HERO WOD. AYE!

DATE: 2021-05-27
AO: Highlands
Q: Jenner
PAX: Jag, Trolley, Toolbox, Katniss
FNGs: None
COUNT: 5
WARMUP: SSH, Windmills, WMH, Imperial Walkers, High Knees, Downward Dog, Carolina Dry Docks, Merkins, Cobra Kai

THE THANG: Choose Your Adventure is comprised of 3 exercises where you do 5 sets total so that you don’t have to do an exercise that you dislike or are already strong in.

Preview the exercises with the PAX:
1. Run around the field (no cutting corners)
2. Lunge walk across the field
3. Burpees x 20

Once previewed, PAX performs 5 sets any order they want OYO. When done, pick up the 6.

Mosey over to the center highway concrete benches for the next adventure preview and 5 sets OYO comprised of:

1. Box jumps x 15
2. Toe Taps in cadence x 15
3. Derkins x 15

Next, mosey over to the playground for a mini murph style adventure. This time, no preview, just 5 sets OYO comprised of:

1. Pull-ups x 150% of max
2. Merkins x 50
3. Air Squats x 70

Then, mosey to mid field circle and a change over to Pick your Poison, where two exercises are offered and PAX chooses the one they think they can do the fastest. Options were:

1. Big Boy Sit Up Ups x 10
2. LBCs x 50

The only one who chose Big Boy Sit Up Ups was YHC and Toolbox managed to finish first, then YHC, then the rest. Does that mean these were pretty evenly matched exercises?

MARY: Since Toolbox won Pick you Poison, he got to choose the first Mary, which was the Black Widow. Jag had some choice comments that were funny, but better suited if was called Praying Mantis instead.

Then on to Jag’s Freddie Mercuries and Katniss’ Plank Ring of Fire.

ANNOUNCEMENTS: Lots of Memorial Day Weekend activities, Annapolis 10K, Bonethon, Murph, and Lake Burke picnic.

COT: We sometimes choose the activities we want to do that we are good at or sometimes activities that we are weak so we can improve. That’s what we did out here this morning and what we do everyday.

A quote from Cory House an online educator:

“Upward spiral: Sleep well -> exercise -> eat well -> focus at work -> optimistic attitude. One positive habit increases the chance of building another positive habit.”

Toolbox also added, “Don’t think that you shouldn’t sleep in or shouldn’t drink, instead think *I don’t sleep in* and *I don’t drink*. It better frames the habit.

AO: #freestate

QIC: @deegle

The PAX: 4 – @Horshack, @winston, @blackdiamond

WarmUp:

• Side Straddle Hop (SSH) x 50 IC
• Willie Mays Hayes x15 IC
• Harry Rockettes x 15 IC
• Couple laps, sprints and running backwards on the sides
• Imperial Walkers x15 IC
• Frankenstein x 15 IC
• Merkins x 15 IC
• Cherry Pickers x 15 IC
• Mountain Climbers x 15 IC
• Windmills x 15 IC
• One lap around the blacktop, karaoke on the sides

The Thang:

• Circuit First Round – all exercises 45 seconds, 15 seconds to recover
  • Step Ups
  • Dips
  • Squats
  • Erkins
  • plank
• 2 suicides on the tennis court
• Circuit Second Round – Repeat First Round
• Jacobs Ladder 1-2-3-451 Burpees

Mary:

• Freddie Mercuries x15 IC
• Reverse Crunches x 15 IC
• Leg Lifts x 15 IC
• Dying Cockroach x 15 IC
• Travolta’s x15 IC
• Little Mermaid x15 IC

AO: The Patriot

QIC: Wedding Singer

The Pax: @Lazlo, @Myspace, @Roadkill, @Spokes, @Cableguy, @Fishfry, @Magellan, @Citrus, @Bratwurst

Warm Up: SSH, Imperial Walkers, Hillbillies, Downward Dog, Cherry Pickers, WMH, Michael Phelps, Fellowship lap around the track

The Thang: Rotate through four stations:

Station 1: Coupons

You have the power – you are the timer

1. Squat thrust

2. Overhead press

3. Kettleball swings

4. Curls

5. Atlas Shrug

Station 2: Core

1. Freddie Mercuries

2. American Soldiers

3. Flutter kicks

4. Big boy sit ups

5. Plank

Station 3: Classics

1. Merkins

2. Squats

3. Lunges

4. Burpees

5. Mountain climbers

Station 4:

Choose your exercise

Work together!

Mary: A few favorites from Station 4 from Fishfry and Magellan. Side plank leg lifts, LBCs, Flutter kicks.

COT: Pax attacked this workout in different ways. We know these exercises, but we still can learn a lot from each other.

DATE: 2021-05-26
AO: Loco
Q: Banjo (WV)
PAX: Gigawatt, Hoff, Husker, Mittens, Inglewood, Pre, Scranton, CrotchRocket, Beaver Nugget, Bobcat, Dial-tone, Water Hammer, Bolt, Shute FNGs: Gilligan, Rafiki
COUNT: 17
WARMUP:
SSH, LBAC, Mountain Climbers
THE THANG:
Hero WOD- Loredo in honor of Eddie Loredo
[Army Staff Sgt. Edward Loredo died June 24, 2010 serving during Operation Enduring Freedom.] 6 ROUNDS OF:
24 Squats
24 Merkins
24 Walking Lunges
Run 400 Meters

Extra credit:
Dueling Rings of Fire- 2 circles of Pax, competing.
Stationary Pax alternate between Al Gores and Boat as Pax relay bearcrawl around the circle. Every Pax completed 2 rounds of bearcrawls.

MARY:
1 Min Parker Peters
1 Min WW2 Situps
1 Min Plank
1 Min Supermans

ANNOUNCEMENTS:
Charles Town AO launch 29 May at 07:00. Contact Banjo(WV) or Scranton for details or directions.

COT: Sgt. Loredo’s death is not the end of this hero WOD. His wife, who was in the Army also, was tapped by the Army to develop a course on resilience after Eddie’s death. Through the grieving process and subsequent work, she has helped thousands of soldiers and their families deal with physical, mental, and emotional trauma through the resilience course. More to come in the near future from F3-Ralph in St. Louis (Matt Crossman) who plans to publish Loredo’s story.