Backblasts

Date: 2025-01-27
AO: olympus
Q: Yard Sale
PAX: Nano, Roddick, Popeyes, Ashe, Battleship, Rambler, Peanuts FNGs: None
COUNT: 8
WARMUP: SSH, DD, WMH, 2 laps around the field.
THE THANG: Bear Crawling across the field we stop at q designated yard lines to perform burpees, OH claps and other directed beat down moves. We also traversed the stadium seating…I think somewhere in there we did another lap around the field. MARY: pickle pointing, flutters, LBCs, etc.
ANNOUNCEMENTS: arc, Feb 1 hike. Manly book club
COT: Yard sale shared a personal family struggle and offered an opportunity to support him as he navigates a challenging situation.

Tags: olympus, Nano, Roddick, Popeyes, Ashe, Battleship, Rambler, Peanuts

Date: 2025-01-27
AO: acropolis
Q: Hightower
PAX: Rambler, Peanuts, Doodles, Atlas, Obadiah, NOAA
FNGs: None
COUNT: 7
WARMUP:
Warm up lap around track with high knees, butt kickers, low walk lunges. Then lots of stretching.

THE THANG:
Set up at goal line on frozen field.
Start 50 yard sprint
Station 1: (10) med ball curls, then rotate coupon, while rest of group does SSH. 50 yard sprint to next end line.
Station 2: (10) ruck swings, rotate, rest of group does SSH. Bear crawl across end zone.
Station 3: (10) block squat & press, rotate coupon, rest of group does SSH 50 yard sprint
Station 4: (10) med ball tricep extension, rotate coupon, rest of group does SSH 50 yard sprint
Station 5: (10) dead lift with sandbag, rotate, rest of group does SSH Bear crawl across end zone
Station 6: (10) group burpees

Round 2, Rinse & Repeat, group does air squats instead of SSH.

MARY:
Flutter kicks

ANNOUNCEMENTS:
ARC coming March 1

COT:
The One Thing. Focus on the 1 thing that can help your week be better, then let the dominoes fall for improvement. Rather than scattering your attention on too many things, that don’t get done or poor quality.

Tags: acropolis, Rambler, Peanuts, Doodles, Atlas, Obadiah, NOAA

Date: 2025-01-27
AO: thepatriot
Q: SAAS
PAX: Lazlo, citrus, DoorDash, Enron, Lucius, Big Short, Boardwalk, Smokey, Rim Fire, bogey, Strange Brew FNGs: None
COUNT: 12
WARMUP: Usual plus sun salutations to awaken the sun (didn’t work)

THE THANG: We recreated the Norwegian explorer Fridtjof Nansen’s Fram Expedition of 1893, an attempt to reach the north pole by trapping the ship in ice and hoping the ice would drift across the pole.

Phase 1: Load the ship. PAX carried a variety of sandbags from Bergen (YHC’s car) to the Fram (Yorktown football field)

Phase 2: The Fram sailed to Siberia. PAX ran three laps on the snowy interior of the football field, to represent the travel across the Barents, Kara, and Laptev seas.

Phase 3: The Fram spent three years trapped in ice. PAX did three rounds of 12 merkins (to represent the 12 crew members) and a 60-second boat pose (to represent the ship frozen in ice).

Phase 4: Nansen and his first mate Johansen, frustrated with the slow progress the ship was making, set out by ski and dogsled to reach the pole. PAX did a Dora, with one person carrying a sandbag 100m and back while the other worked through 86 SSH’s and 86 mountain climbers (to represent the 86′ degree of latitude that they reached, the furthest northward point at that time)

Phase 5: Nansen and Johansen turned south, and overwintered 8 months in a small hut they built in Franz Josef Land. PAX did an 80m bear crawl, to represent the polar bears they ate over the course of the winter.

Phase 6: Nansen and Johansen, by amazing coincidence, ran into British explorer Frederick Jackson. After a moment’s awkward hesitation, Jackson recognized his visitor: “You are Nansen, aren’t you?”, and received the reply “Yes, I am Nansen.” They hitched a ride back to Bergen. The Fram arrived two week later, with all hands accounted for. PAX sprinted 80m back to Bergen to celebrate.

MARY: Penguin crunches, of course. Then we returned the coupons to Bergen.

ANNOUNCEMENTS: If you like winter rucks, sign up for the ARC!

COT: YHC finds a lot of inspiration in the tales of polar exploration.

Tags: thepatriot, Lazlo, citrus, DoorDash, Enron, Lucius, Big Short, Boardwalk, Smokey, Rim Fire, bogey, Strange Brew

Date: 2025-01-27
AO: thehighlands
Q: Obadiah
PAX: Spud, LTD
FNGs: None
COUNT: 3

WARMUP: SSH, IW, cherry pickers, burpees.
THE THANG: 3 station rotation. Made for six full rounds under the street lights

Station 1 with block (OH press, WW2, Windshield whipers, curls kettlebell swing) Station 2 heavy bag (squats, am hammers, OH press)
Station 3 timer (bear crawl, broad jump, shuttle run, lunge, Frankensteins, CYOA). Distance of lamp post to lamp post.

MARY: 2 rounds around
ANNOUNCEMENTS: AMBAB
COT: make decisions against yourself

Tags: thehighlands, Spud, LTD

Date: 2025-01-27
AO: hamilton
Q: Popeye
PAX: Gherkin, Legacy, Spud, Booking
FNGs: None
COUNT: 5
WARMUP: the usual

THE THANG:

10 bird baths / Bruce Lees / no surrenders / combo
20 lunges / reverse lunges / mucho leggo / lunges
30 squats / tempo squats / mucho leggo / squats
40 calf raises

Mosey

1 min (ish) plank
10 J Lo
10 toy soldier
(Holding plank position straight through)

Mosey and repeat next cycle

MARY: LBC, Superman

ANNOUNCEMENTS: Let’s keep in touch with pax who are injured or have moved away. Sign up for the ARC

COT: YHC tweaked his shoulder (blaming it on the burpees even though the real culprit is sleeping wrong). The planned coupon workout was off the table. It was tempting to fartsack, but “modify as necessary” doesn’t mean make it easy for yourself; it means make it hard but don’t injure yourself. This leg-and-core workout was the result.

Tags: hamilton, Gherkin, Legacy, Spud, Booking