Backblasts

Date: 2024-10-22
AO: atlantis
Q: True North
PAX: Deflator, Hammerhead, Smokee, Windtalker
FNGs: None
COUNT: 5
WARMUP: 10x fwd/reverse arm circles, don q, imperial + hillbilly walkers
THE THANG: 10x rotating PAX-chosen merkin-proximate exercise, 120 yd sprint, 20 sec plank once everyone done, 120 yd Q-led dynamic exercise back (reverse run, side shuffle, Frankenstein, bear crawl, skip punch, reverse run, Karaoke, lunge, triple jump, quick feet/butt kick/high knee) MARY: dying cockroaches x10
ANNOUNCEMENTS: the grunt
COT: recognize the specific opportunity costs in life to avoid generalized anxiety, and accept that everything worthwhile must come at some price. (See “Hannah’s Children” for the nucleus of these thoughts).

Tags: atlantis, Deflator, Hammerhead, Smokee, Windtalker

Date: 2024-10-22
AO: freestate
Q: Gherkin
PAX: FIFA (F3 The Capital), Bachelor, Horshack, Dungeon Master FNGs: None
COUNT: 5
WARM UP
SSH, Hillbillies, Imperial Walkers, WMH, Down Dog, WGS, Cobra Kai

THE THANG
• 3 sets of 11 exercises
• AMRAP for 50 sec, 10 sec rest
• 1 minute rest between sets

1 No Cheat Merkins
2 Chest Press w/ raised legs
3 Goblet Squat
4 Blockies
5 Shoulder Taps
6 Lunge w/ coupon (alt legs)
7 Coupon Curls
8 Toe Taps
9 Imperial Blockers
10 No Surrenders
11 Overhead Press

12 Hand Release Merkins
13 Shoulder Taps
14 Bobby Hurleys
15 Dancing Crab
16 Toy Soldiers
17 Curtsy Lunge w/ coupon
18 Chest Press
19 Coupon Plank Jacks
20 Dirkins
21 Dips
22 Mountain Climbers

3rd verse, same as the 1st

MARY
American Hammer, Flutter kicks

ANNOUNCEMENTS
• The Grunt – Saturday Nov 9, 7am, meet at the Lincoln Memorial • Old Rag Hike this Saturday

COT
YHC has spent the past year visiting many of the other AOs in the area. We are blessed to have so many within a short drive and YHC has felt welcomed at all of them. They are filled with great guys who are there not only to workout but to support one another. While continuing to post at Freestate, YHC encourages you to explore some of the other nearby AOs on other days of the week – you will not be disappointed by the other guys you meet.

Tags: freestate, FIFA (F3 The Capital), Bachelor, Horshack, Dungeon Master

Date: 2024-10-22
AO: thegeneral
Q: Hobbyhorse
PAX: Defiance, Lazlo, Hard Knox, Strange Brew
FNGs: None
COUNT: 5

WARMUP: ssh, iw, hb, arm, Phelps, rve, wmh, dd
THE THANG: exercise, run, escalate, deescelate
Cold Wars
Shoulder press
Bent row
Curl
Coupon flutter
Around world and atlas
MARY: hammer, fm, dog, donkey, lbc
ANNOUNCEMENTS: falls church 5k coming up. New ao in the works so standby for that
COT: goals and metrics are good but there is more to life than what you measure.

Tags: thegeneral, Defiance, Lazlo, Hard Knox, Strange Brew

Date: 2024-10-19
AO: olympus
Q: Popeyes
PAX: Hightower, Ashe, Po, Rollingstone, Walk-on, Nano
FNGs: None
COUNT: 7
WARMUP: SSH, Merkins, 1 lap, hamstring stretch, quad stretch, down dog, worlds greatest stretch, scorpion, and a few others

THE THANG:
Sprint the football field, 10 burpees, 20 hand release merkins, 30 big boi situps on the way back Sprint the football field, 10 burpees, 20 merkins, 30 squats Sprint the football field, 10 burpees, 20 merkins, 30 LBC’s
1 lap

Split into 2 teams for some ultimate.

MARY: Done during ultimate with some extra flutters and LBC’s at the end ANNOUNCEMENTS: Parade, Veteran’s day grunt
COT:
Everybody has a superpower. My daughter’s superpower is being hampered by lack of execution and time mgt, which is what I’m good at. She’s got to learn that lesson on her own and it’s a tough pill for me to swallow. I’ve been coping by “food therapy” and praying. If anyone is going through something difficult, I will be happy to eat or drink with you or pray with you.

Tags: olympus, Hightower, Ashe, Po, Rollingstone, Walk-on, Nano

Date: 2024-10-21
AO: acropolis
Q: Hightower
PAX: spartan, Hostess, NOAA, Monk, Atlas
FNGs: None
COUNT: 6

WARMUP:
walking butt kickers then shaking out our legs. Circle up for SSH, then many stretches. Then fellowship jog around track to warm up.

THE THANG:
Spartan 300:
200 M sprint
10 burpees
20 big boy sit ups
30 merkins
40 air squats
Rinse & Repeat for (3) rounds

MARY:
Ring of Fire, each led their own core exercise

ANNOUNCEMENTS:
The Grunt, Nov 9
No Olympus on Sat Nov 9, closed for Grunt

COT:
Sharing mental toughness from David Goggins, 40% Rule. We’re all wired the same, Flee or Fight, it’s how our brain reacts to tough or scary situations. Goggins talks about pushing your limits, finding where your mind says quit, that’s when you hit your 40%. Then it’s up to you to push further, there’s still another 60% your body can go, it’s just our mind holding us back. Continue to push yourself, find your 40%, then push a bit further. That moves your quitting point forward and we grow.

Tags: acropolis, spartan, Hostess, NOAA, Monk, Atlas