Backblasts

Date: 2024-10-25
AO: thepatriot
Q: Big Short
PAX: Breach, Strange Brew, Flux, CableGuy, Ice Tea, Boardwalk, Jag, Shake ‘n’ Bake, Goldfish, Lazlo, Jenner, citrus, Lucius, Booking, Wedding Singer, Flipper, Coconuts, Groundhog, Rim Fire, Elvis, Hops, Spud, Enron, Roadhouse FNGs: None
COUNT: 25

WARMUP: the normal routine

THE THANG: PAX split up into groups of four for rounds of exercises. Each round consisted of three exercises followed by a lap. The group performed 200 of each exercise; meaning that each PAX performed roughly 50 of each exercise.

Round 1: shoulder presses, cactus jump squats, flutter kicks and a lap

Round 2: plank jacks, lunges, curls and a lap

Round 3: mercans, coupon squats, toy soldiers and a lap

Round 4: atlas shrugs, dips, coupon presses and a lap

Round 5*: shoulder taps, mountain climbers, dercans and a lap

*Did any group complete Round 5?

MARY: N/A

ANNOUNCEMENTS: none that I can recall

COT: be excellent to each other

Tags: thepatriot, Breach, Strange Brew, Flux, CableGuy, Ice Tea, Boardwalk, Jag, Shake ‘n’ Bake, Goldfish, Lazlo, Jenner, citrus, Lucius, Booking, Wedding Singer, Flipper, Coconuts, Groundhog, Rim Fire, Elvis, Hops, Spud, Enron, Roadhouse

Date: 2024-10-23
AO: thepatriot
Q: Anchorman
PAX: Lazlo, Booking, Flux, Prestige, Jenner, Lucius, CableGuy, Smokey, Shake ‘n’ Bake, Rim Fire, Strange Brew, Boardwalk, Enron FNGs: None
COUNT: 14
WARMUP:
SSH, Michael Phelps, IW, Hillbillies, Downward Dog, Fellowship Lap

THE THANG:
Break Your Back
Blockies x 5
25 yards – rifle
Burpees – rifle
Squats – rifle
Overhead press- rifle
Mountain climbers – 20 count
Muddy bunny and more stuff
Bear crawl
Sprint back
Mountain climbers
Mosy
Lunges
Stepups/dips x 2
Wall sits/run x 2
Mosey to basketball court – suicides x 2

MARY:
Big boy sit ups x 20
Freddy Mercury x 20

ANNOUNCEMENTS:
Old Rag this weekend and the Grunt over Veterans Day
COT:
YHC spoke about navigating uncertainty and having faith even in the trials. Personal journey was getting out of military and uncertain about job – but things pulled through. The experience was a reminder of keep pushing and also remember the little things like family in those types of situations.

Tags: thepatriot, Lazlo, Booking, Flux, Prestige, Jenner, Lucius, CableGuy, Smokey, Shake ‘n’ Bake, Rim Fire, Strange Brew, Boardwalk, Enron

Date: 2024-10-24
AO: freestate
Q: FIFA (F3 The Capital)
PAX: Cannoli, Deagle, Bluto, Pigeon, Mosey
FNGs: None
COUNT: 6

WARMUP:
20 SSH IC
15 Swinging Billie’s IC
20 high knees IC
15 Rotators IC
12 Merkins IC
Calf stretch 10 sec
Cobra Kai 10 sec
Greatest stretch + Sun risers 10 sec each side
On 6 Legs together pull to chest 10 sec
Leg over hip extension 10 sec each side
Legs spread reach to each side then middle 10 sec
8 Willie mays hays IC
Back stretch w/slow raise up 10 sec

THE THANG:
solo
20 Row-curl-press SC (3-up cadence)
20 Deadlift SC
12 Clean-jerk SC
20 Oblique extenders each side
20 slow hold reverse curls

shuttle run

Team up
Partner farmer carry/lunge walk, start on opposite sides of blacktop, farmer walks two lengths with 2 coupons, lunger walks one

10 partner oblique rotators
10 partner side by side pass-the-coupon (switch sides at 5)
10 Buddy push ups SC

Shuttle run

Repeat 2x

MARY:
10 Side oblique drops each side IC
10 Side oblique extenders each side IC
15 Dying cockroach IC
15 American hammer IC
15 Side crunch plank IC
15 LBCs IC

ANNOUNCEMENTS:
grunt Nov 9 – fifa to send info
Thursday 3rd Thurs at Irish Inn tonight

COT: I’ve been having a tough couple weeks at work. Things are fine but there’s confusion, miscommunication, frustration. There are fairly valid reasons for all of it but that doesn’t remove the general toughness of it. I’ve learned over the years that sometimes rather than problem solve it’s best to exercise some patience and wait for the solution to present itself. Today after 2 days of frustrating non movement the solution appeared and in about an hour we had worked through most of the problems. So be patient boys.

Tags: freestate, Cannoli, Deagle, Bluto, Pigeon, Mosey

Date: 2024-10-24
AO: olympus
Q: Pop Fly
PAX: Rollingstone, Monk, Blue Steel, Rambler, Peanuts, Hostess, Atlas, Hoolihan, K-Pop, Sunny, Ashe FNGs: None
COUNT: 12
WARMUP: It was solid. We stretched the things we were about to work out.

THE THANG: Disruption DORA
2 Minute EMOM timer. All pax did 2 burpees whenever timer went off.

Cumulative Reps with your partner. Partner runs to the 50 and back. Switch. – 50 HR Merkins
– 100 BBS
– 150 Squats
– 200 SSH
– 250 Calf Raises
– 200 SSH
– 150 Lunges
– 100 Flutter Kicks
– 50 HR Merkins

It took us 13 rounds of EMOM to complete

MARY: Glee, Monkey Humpers, J-LOs, American Hammers

ANNOUNCEMENTS: 2F coming up courtesy of K-Pop, The Grunt – 9 November, Take the Q and lead.

COT: We have talked a lot recently about disruption and needing to find ways to make changes in our lives. For the Q, cardio has gotten so bad he’s embarrassed by it. His disruption started today. Find that thing in your life – whether it be spiritual, physical, emotional, family related, for work-related, and if it’s needed – make a change.

Tags: olympus, Rollingstone, Monk, Blue Steel, Rambler, Peanuts, Hostess, Atlas, Hoolihan, K-Pop, Sunny, Ashe

Date: 2024-10-23
AO: ao-the-bullpen
Q: Nano
PAX: Trolley, Kool Aid
FNGs: None
COUNT: 3
WARMUP: SSH, Willy Mayes Haze, arm circles, Cherry pickers, WGS

THE THANG:
The PAX setup in the parking lot starting with a round of coupon exercises. Then they moseyed to the first baseball diamond, did one burpee per base, and moseyed back for the next round.

Exercises:
Curls, Overhead press, Kettlebell swings, squats.

Reps:
R1: 5 each / 1 burpee per base
R2: 10 / 2
R3: 15 / 3
R4: 10 / 4

Ended there with 5 more burpees to make it a full 45 for the b-day Q!

MARY: LBCs, Freddie Mercury, Superman

ANNOUNCEMENTS: The Grunt Nov 9th!

COT: YHC shared about wanting to take a risk.

Tags: ao-the-bullpen, Trolley, Kool Aid