Backblasts

Posted on

theaerie Wheel of Pain

Date: 2024-09-06
AO: theaerie
Q: Peloton
PAX: Stewie, Lonestar, Peloton
FNGs: None
COUNT: 3
WARMUP: Danger Zone Burpees – listen to the song Danger Zone and every time the word “Danger” is said, you do a burpee.
THE THANG: One center station and five stations set up around the center approximately – Center = 10 thrusters
– Station 1 = 25 Curls
– Station 2 = 10 Blockees
– Station 3 = 20 Lawn Mower Pulls
– Station 4 = 25 Taint Scrapers
– Station 5 = 15 CPRs

PAX start at center, perform exercise, that rifle carry to station 1, perform exercise, rifle carry back to center; and repeat going to each station. After final station, head to center and do another 10 thrusters, then run 1/4 mile (as a Mary per round).

PAX ran this through three times.

MARY: built in as mentioned above
ANNOUNCEMENTS:
– 9.11 stair climb
– Launching a new AO on 9.16 ao-patriot-park-north-9-16-24-launch. It will be a MWF location.
COT: Discussed death of a friend (shared previously) and asked for prayers for his family, and then shared a favorite poem I like to live by:

Man in the Glass – unknown

When you get what you want in your struggle for self
and the world makes you king for a day
Just go to the mirror and look at yourself
and see what that man has to say

For it isn’t your father or mother or wife
who judgment upon you must pass
The one whose verdict counts the most in your life
is the one staring back from the glass

You may be like Jack Horner and chisel a plum
and think your a wonderful guy
But the man in the glass says you’re only a bum
if you can’t look him straight in the eye

He’s the fellow to please never mind all the rest
for he’s with you clear to the end
And you’ve passed your most dangerous difficult test
if the man in the glass is your friend

You may fool the whole world down the pathway years
And get pats on the back as pass
But your final reward will be heartaches and tears
If you’ve cheated the man in the glass.

Tags: theaerie, Stewie, Lonestar, Peloton

Posted on

thepatriot 9-11 Remembrance

Date: 2024-09-11
AO: thepatriot
Q: Strange Brew
PAX: bogey, Lucius, Short Rib, AI
FNGs: None
COUNT: 5

WARMUP: SSH;IW;MP;CP;WMH;DD; CK
THE THANG: mosey including stairs with rounds of exercises: 10 Burpees/20 T-Merkins/ 30 Alt Shoulder Taps/ 40 Big Boy Sit-ups/ 50 Bodyweight Squats MARY: Flutter Kicks; Toy Soldiers; Nolan Ryan
ANNOUNCEMENTS: IPC Friday; ruck event Saturday see mother-ruck-ing for details
COT: YHC shared his 9-11 story and recommends visiting the memorial in NYC especially during off peak times

Tags: thepatriot, bogey, Lucius, Short Rib, AI

Posted on

potomac-rising 9/11 by the numbers

Date: 2024-09-11
AO: potomac-rising
Q: Tiger Lilly
PAX: Low key, William Savage, Tiger Lilly, Buckeye
FNGs: 1 Buckeye
COUNT: 4

WARMUP: (40 reps of each for Shankersville flight that died) 1. 40 Side Straddle Hops
2. 20 Michael Phelps
3. 20 Imperial Walkers
4. 20 Cherry Pickers

THE THANG:
A. Totals of 343 reps (number of fire fighters that died in World Trade Center) 1. Merican – 25 reps
2. Squat – 30 reps
3. Lunge – 20 reps per leg (40 total)
4. Mountain Climbers – 30 reps (15 each leg)
5. Jump Squats – 34 reps
6. Burpees – 15 reps
7. Merican – 25 reps
8. Squat – 30 reps
9. Lunge – 20 reps per leg (40 total)
10. Mountain Climbers – 30 reps (15 each leg)
11. Jump Squats – 24 reps
12. Burpees – 10 reps
**Total Reps:** 343

B. Suicides (110 total feet – ten 11’ stalls)
1. Sprint across the first parking stall and run back to the start. 2. Sprint across the two stalls and back to the start.
3. Continue this pattern: Run across and back with 3 stalls, 4 stalls, all the way to 10 total stalls. 4. After running across 10 total stalls, start the downward sequence. 5. Finish by running across the first stall and back.

MARY: (184 people that died in the pentagon)
Hold plank for 184 seconds
Hold your legs at 6” off ground for 184 seconds

COT: Remember 9/11 and have grace as everyone deals with today differently.

Tags: potomac-rising, Low key, William Savage, Tiger Lilly, Buckeye

Posted on

atlantis mostly 9/11s

Date: 2024-09-10
AO: atlantis
Q: True North
PAX: Deflator, Bone, Windtalker, Smokee, B-String, Hammerhead, MiniME FNGs: None
COUNT: 8
all (most) exercises in 9 reps/11 reps as pre-9/11 stair climb warmup

WARMUP: seal claps/SSH; don quixote/willy mays hayes; cherry pickers/michael phelps; hip rotation/knee rotation THE THANG: 2 min running/dynamic stretching between each:
1. merkins/worlds greatest stretch
2. squats/monkey humpers
3. burpees/basic burpees
4. flutter kicks/freddy mercuries
5. dips/erkins
6. divebombers/mountain climbers
7. hip thrusts/WW2 situps
8. plank jacks/dolphin hops
9. high plank/low plank with leg/arm raise
10. australian snow angels/perfect merkins

ANNOUNCEMENTS: 9/11 stair climb in a day
COT: keep in mind a proper focus on work and leisure, especially with the 2.0s.

Tags: atlantis, Deflator, Bone, Windtalker, Smokee, B-String, Hammerhead, MiniME