Backblasts

Date: 2024-08-27
AO: delphi
Q: Megatron
PAX: 5K, Ashe, Blue Steel, K-Pop, Megatron, Nano, NOAA, Peanuts FNGs: None
COUNT: 8

WARMUP: merkins, Michael Phelps, lunges, squats, side, straddle hop

THE THANG:
Set 1 20 seconds work 10 seconds work x4
Push-ups, squats, KBS

SET 2 20 seconds work 10 seconds work x4
Lunges, pushups, WW2

MARY: light stretching

ANNOUNCEMENTS: Stair climbing, back packing trip

COT: Shared a moment where a practice skill happened in a game. Though don’t limit practice to sports/athletics apply the idea of improving a skill so you’re ready to use it when the moment comes.

Tags: delphi, 5K, Ashe, Blue Steel, K-Pop, Megatron, Nano, NOAA, Peanuts

Date: 2024-08-27
AO: atlantis
Q: Forceps
PAX: Forceps, Hammerhead, Infinity, Windtalker, True North, Smokee, Quip, B-String, Mini-me FNGs: None
COUNT: 9

WARMUP: Good Mornings, Cherry Pickers, Willy Maze Haze, Hillbillies, Emperial Walkers, Michael Phelps, Shoulder Stretch. THE THANG:
Mosey to park for Dips, Single Leg Step Ups and Erkins
Mosey to rocks: 3 sets of 10×3 Ct
Curls for the girls, overhead tricep extensions, bent over rows, bus drivers, ground pounders 3 sets of 3ct chest press and skull crushers,
Mixed in with Low slow flutters, WWIIs, Rockies, box cutters, MARY: LBCs, leg ladders, Freddie mercuries, Chill cut planks.
ANNOUNCEMENTS: 911 Stair Climb at Lincoln Memorial (parking off Constitution), pregame- 3:30 AM Ruck. COT: Q talked about motivation and gratitude

Tags: atlantis, Forceps, Hammerhead, Infinity, Windtalker, True North, Smokee, Quip, B-String, Mini-me

Date: 2024-08-27
AO: thegeneral
Q: Summit
PAX: Apples, 2 percent, Coxswain, Hard Knox, bogey, Klinger, Popeye, Neyland, citrus, Lazlo, DR from Hunstville, Vegan FNGs: 1 Vegan
COUNT: 13
WARMUP: SSH, Imperial Walkers, Cherry Pickers, WMH, Michael Phelps, Downward Dog, WGS, Cobra Kai

THE THANG:
– Tabata (20 secs work, 10 secs rest X 8 sets)
– Alternate Bonnie Blairs & Jump Squats and Burpees
– The Motivator (5 count)
– The Ricky Bobby
– around track with all PAX taking a turn with the sprint
– 1st and 10 (11s on the gridiron)
– At 10 yard line…..10 merkins/1 burpees
– sprint to other end zone and mosey back to the….
– 20 yard line…..9 merkins/2 burpees
– sprint to end zone and mosey back to the….
– 30 yard line….8 merkins/3 burpees
– Repeat till end at the opposite 10 yard line with
– 1 merkin/10 burpees

Date: 2024-08-27
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Deagle, Mark Michael, CashOnly, Pigeon, Bachelor, Dungeon Master FNGs: None
COUNT: 8

WARMUP:

SSH x 16 IC
Carolina Dry Docks x 16 IC
Arm Medley – littles each direction, seal claps, overhead, pretzels Mountain Climbers x 16 IC
Learning to Phelps x 16 IC
Willie Mays Hayes x 8 IC
Windmills x 16 IC
Cherry Pickers x 16 IC

THE THANG:

Arrive with 5 ascents

4 groups

Runners at the top (pacers)
Level 3: LBCs (and X Factors)
Level 2: Squats (and Step Ups)
Level 1: Incline Merkins (and Hold Plank)

5 Ascents

4 groups – goal – beat original time by 5%

Runners at the top (pacers)
Level 3: X Factors
Level 2: Step Ups
Level 1: Hold Plank

(actually beat original time by 25%)

MARY:

Dying Cockroach x 16 IC

Box Cutters x 8 each direction IC

Flutters x 16 IC

Run back

Announcements:

September 11 Stair Climb:

This year Sept 11th lands on a Wednesday

Show up at 0430, start the event at 0445

Finish by 0630

Extra Credit – Overnight Ruck & Mini Ruck

Adopt A Road is back

Saturday Sept 7th

Get your middle and high schoolers

Looking to transfer the coordination role

COT: Tragedy at the beach. Nothing is guaranteed in life. Yesterday’s COT of another life cut short

Serving others and bring as much joy to our fellow man in the short time that we have – its the only true measure of a life worth living

Tags: freestate, Andrew Churchill, Deagle, Mark Michael, CashOnly, Pigeon, Bachelor, Dungeon Master

Date: 2024-08-26
AO: mondaynightruckers
Q: Jetstream
PAX: Stewie, Trifecta
FNGs: None
COUNT: 3
THE THANG: 4 miles around Conway Robinson after a long hiatus from our original hiking spot

ANNOUNCEMENTS:
– Sept 11th stair climb
– Haymarket Parade – Oct 19th
– Old Rag sunrise hike – Oct 26th

COT: As Christ had compassion on us, so we should have compassion on others

Tags: mondaynightruckers, Stewie, Trifecta