Backblasts

Date: 2025-01-24
AO: theaerie
Q: Chasqui
PAX: Stewie, Lonestar, Trifecta
FNGs: None
COUNT: 4
WARMUP:
Bat wings
Michael Phelps
Frankenstein
Side straddle hops
Cherry pickers
Mosey

THE THANG:
Curl walk
Rifle carry
Rows L/R
Thrusters
Suitcase carry
Derkins
Kettlebell swings
Squats
-Mosey
Coupon carry
Merkins
Big boy sit-ups
High planks
Shoulder tap merkins
Mountain climbers
-Mosey w/sprint
X-factor
Plank jacks
Cherry pickers
Side straddle hops

MARY: OYO

ANNOUNCEMENTS:
check channel for updates

COT: volunteer – lead by action

Tags: theaerie, Stewie, Lonestar, Trifecta

Date: 2025-01-23
AO: olympus
Q: Doodles
PAX: Rambler, Peanuts, Sunny, Battleship, K-Pop
FNGs: None
COUNT: 6
warm up:
SSHs, Michael phelps, willy mays, cherry twists, Down dog, kobra kia, bear. Crawl between a few exercises.

The thang
In parking lot or can be done on field.
Start each set of exercises with:
1st round starts with 5 burpees
2nd round add 5 jump squats
Exercises are:
25 curls/ 25 dips and leave blocks
25 merkins
25 air squats
25 SSHs
25 LBCs
bear crawl 10 yds between each exercise
after all exercises were completed Pax mosey to end and mosey back blocks. Totals were:
25 burpees per round plus 5 in warm ups and 5 somewhere else = 60 total 25 jump squats per round = 25 total
50 air squats
50 merkins
50 SSHs
50 LBCs
100 yds of bear crawl plus some yardage during stretching for 120 yds total

Mary: yes, WW2s, dead starfish, pickel pounders

Game time notes: Pax finished a few minutes early due to swarms of circling buses around us.

COT:
This year has been a trying year with my knee injury but I have tried to find the positives and see what I could learn from it. Here are a few things I have jotted down over the last few months. 1. Slow down but don’t slow down your fellow man.
2. Take time to reflect everyday. With it comes wisdom.
3. Read books, older books even better. – I may copied this one from somewhere. 4. Sunshine is a powerful drug, friends are even more powerful. 5. Find a way to laugh everyday – friends help with that.
6. Leaders are calm and see through the chaos. So don’t get caught up in the hurry of our modern society. 7. Welcome adversity. It is how we grow and become stronger. 8. Better to learn from your mistakes than to be talented and to not.

Tags: olympus, Rambler, Peanuts, Sunny, Battleship, K-Pop

Date: 2025-01-22
AO: ao-the-bullpen
Q: Peanuts
PAX: Crop Duster, Peloton
FNGs: None
COUNT: 3
WARMUP: SSH; WMH; CP; MP; MOD DD
THE THANG: 2 exercises – 1 with 20 reps twice and the other with 40 in the middle. Curls-Dips-Curls; skull crushers-press-skull crushers; squat-calf raise-squat; single arm rows-KBS-single arm rows; step ups-monkey humpers-step ups; wall sit with jab-wall sit-wall sit with jab; and some other stuff MARY: LBC; jack knives
ANNOUNCEMENTS: I will post
COT: good to see you guys on a cold, cold morning

Tags: ao-the-bullpen, Crop Duster, Peloton

Date: 2025-01-20
AO: mondaynightruckers
Q: Stewie
PAX: Jetstream, Rocketman, Chasqui, Stewie
FNGs: None
COUNT: 4
WARMUP: nope
THE THANG: 4mile ruck with extra 50lb. sandbag in rotation. Ankle breaker ruck consisting of mostly of unstable snow/ice on paths MARY: nope
ANNOUNCEMENTS:
March 1 ruck
COT:

I have always had a hard time saying no

What aspects of your life do you find it difficult to say no? It shows up most frequently in work and in personal life.

Why am I afraid to say no, because it felt shameful. I felt if I said no it would impact success work, perhaps the well-being of my family what I was trying to do to support them.

The impact has had on me is that it was exhausting and stressful because it feels like there is a loss of control.

Loss of control is one of the leading causes of stress. The ability to have control is tied to the emotion of feeling safe and the feeling of safety is something that has been engrained into us since we were children.

I encourage you to separate other people‘s emotions and expectations from what is your responsibility.

I found that there are expectations that are being set For me by others. You need to separate your personal authenticity from attachment to please others out of fear.

and when doing this it seems like there is a better sense of freedom and quality of life in the things that matter to me most.

I encourage you all to be true to yourselves and have the courage to say no

Prayers

Tags: mondaynightruckers, Jetstream, Rocketman, Chasqui, Stewie

Date: 2025-01-22
AO: thefarm
Q: Firehead
PAX: Squatter, Matthew – Running Man, Sparky_The Farm
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Don Quixotes

THE THANG:
Hit the target count of first exercise, while your partner does the second. Switch when you are tired from the exercise.

Merkin x 100 & Monkey Humpers
Coupon Curls x 150 & SSHs
Overhead Press x 200 & Reverse Lunges
LBC x 250 & T-Claps
Goblet Squat x 300 & Rockettes
Coupon Press X 125 & Step Ups

MARY:
Flutter Kicks, Penguin crunches, Luge Pose, American Hammer

ANNOUNCEMENTS:
Squatter Q on Friday

COT:
My youngest sister had head on collision 10 years ago, and got burns on your arm and head. My daughters had serious collision a couple months ago. Be sure to take advantage of the time with those you love, but also consider the impact and change that outgrows the response to the difficulty such as my sister now is finishing masters degree to help rehabilitate those how have suffered serious burns.

Tags: thefarm, Squatter, Matthew – Running Man, Sparky_The Farm