Backblasts

Date: 2025-01-19
AO: mother-ruck-ing
Q: Kodiak , Popeye
PAX: Red Dawn, Strange Brew, Trademark
FNGs: None
COUNT: 5
WARMUP: let’s get moving
THE THANG: 4 miles around Falls Church, avoiding ice
MARY: none
ANNOUNCEMENTS: none
COT: let’s get coffee

Tags: mother-ruck-ing, Red Dawn, Strange Brew, Trademark

Date: 2025-01-18
AO: olympus
Q: Hightower
PAX: Gherkin, Doodles, Pop Fly, Sunny, Ashe, Peanuts, Roddick, Atlas, Battleship, Yard Sale, YNAB, Po FNGs: None
COUNT: 13
WARMUP:
Movement to warm up then stretches before the Main Event.

THE THANG:
Fellowship jog around high school. 1st stop rear courtyard, each PAX on stump. 2 rounds: 11 incline Merkins, 11 decline Merkins, then 11 dips.
Movement again, Ricky Bobby around school, stop at front door, each PAX on bench. 2 Rounds: 11 incline Merkins, 11 decline Merkins, then 11 dips. Complete the loop with fellowship pace back to stadium parking. Split group into 2 teams for Hand Ball.
Pass, bounce, roll the ball. Can only take 3 steps with ball. Offense cannot enter the goalie box. Stop at half time for flutter kicks and air squats.

MARY:
50 LBC’s

ANNOUNCEMENTS:
Many made for Capital Region.

COT:
New Year’s Mantra: Seek Discomfort
Silent the brain to meditate on how you can better support your family and community.

Tags: olympus, Gherkin, Doodles, Pop Fly, Sunny, Ashe, Peanuts, Roddick, Atlas, Battleship, Yard Sale, YNAB, Po

Date: 2025-01-18
AO: olympus
Q: Hightower
PAX: Gherkin, Doodles, Pop Fly, Sunny, Ashe, Peanuts, Roddick, Atlas, Battleship, Yard Sale, YNAB, Po FNGs: None
COUNT: 13
WARMUP:
Movement to warm up then stretches before the Main Event.

THE THANG:
Fellowship jog around high school. 1st stop rear courtyard, each PAX on stump. 2 rounds: 11 incline Merkins, 11 decline Merkins, then 11 dips.
Movement again, Ricky Bobby around school, stop at front door, each PAX on bench. 2 Rounds: 11 incline Merkins, 11 decline Merkins, then 11 dips. Complete the loop with fellowship pace back to stadium parking. Split group into 2 teams for Hand Ball.
Pass, bounce, roll the ball. Can only take 3 steps with ball. Offense cannot enter the goalie box. Stop at half time for flutter kicks and air squats.

MARY:
50 LBC’s

ANNOUNCEMENTS:
Many made for Capital Region.

COT:
New Year’s Mantra: Seek Discomfort
Silent the brain to meditate on how you can better support your family and community.

Tags: olympus, Gherkin, Doodles, Pop Fly, Sunny, Ashe, Peanuts, Roddick, Atlas, Battleship, Yard Sale, YNAB, Po

Date: 2025-01-18
AO: thesandlot
Q: Boardwalk
PAX: Barbara Ann, Maguire, CableGuy, 2 percent, Big Short, Booking, DoorDash, Hobbyhorse, Klinger, Lazlo, Legacy, Popeye, Trademark, AI, @Messy FNGs: None
COUNT: 16
WARMUP: SSH; AC; CP; WMH; DD; WGS; CK

THE THANG:

15 different exercises = 5 with different weights; 6 bodyweight; and 4 exclusively burpees. As many reps as possible while 1 PAX farmer carries two 40 lb water jugs forward and backward for ~25yds. 2 burpees between each exercise.

2 fellowship laps

4 rings of fire with rotating weights: Thrusters; OH Press; Curls; Lunges.

2 fellowship laps

[For those tracking burpees, the workout burpee count was 75. For those who also joined the EC session, the full morning total was 200. Well done!]

MARY: LBC; V-ups; FK; Dirty Ds; DKs

ANNOUNCEMENTS: Check the channels for Super Bowl squares; AMBAB; and hike

COT: Sometimes lending support to someone in need is as simple as reaching out to let them know you care and are thinking about them.

Tags: thesandlot, Barbara Ann, Maguire, CableGuy, 2 percent, Big Short, Booking, DoorDash, Hobbyhorse, Klinger, Lazlo, Legacy, Popeye, Trademark, AI, @Messy

Date: 2025-01-18
AO: thefarm
Q: Sparky_The Farm
PAX: Squatter, Infinity, Matthew – Running Man, F-No, Firehead FNGs: None
COUNT: 6
WARMUP: na
THE THANG: 3.2 mile ruck
MARY: na
ANNOUNCEMENTS: 0700 on Monday for MLK
COT: walking and talking can be the best therapy for the body and spirit

Tags: thefarm, Squatter, Infinity, Matthew – Running Man, F-No, Firehead