Backblasts

Date: 2024-08-26
AO: acropolis
Q: Peanuts , Kool Aid, Atlas, Rambler, spartan
PAX: Rambler, Peanuts, Kool Aid, Atlas, spartan
FNGs: None
COUNT: 5

WARMUP: You get a Q, I get a Q, everyone gets a Q. SSH, WMH, HB, DD, WGS with lots of nostril action, MP, 2 laps with the RB
THE THANG: Each of us picked a mode of travel and an exercise as we went down the field and back. Finished up with another lap with dips and calf raises sprinkled in like fairy dust. If you want more details you shoulda showed up. MARY: ring of fire
ANNOUNCEMENTS: 9/11; Rambler’s hobo backpacking ways are making a comeback in OCT.
COT: Rambler has nothing prepared – his staff must be on vacation because he didn’t even have his custom letterhead. Gone are the simpler days of the elequent soliloquies of el Jefe, when men were men and the gloom had grandeur.

Tags: acropolis, Rambler, Peanuts, Kool Aid, Atlas, spartan

Date: 2024-08-26
AO: thefarm
Q: Firehead
PAX: Matthew – Running Man, Lumbergh
FNGs: None
COUNT: 3
WARMUP:
Michael Phelps x 20
Don Quixotes x 20
Hillbillies x 20
Mosey around triangle

THE THANG:
SSH x 100 cadence
Alternating Side Squat x 20 cadence
Mountain climber x 25 cadence

Bear Crawl to pavilion from meeting spot
WWII sit-up x 20 count
Diamond Merkin x 25 count

Dip x 25 count
Incline Merkin x 20 count
Derkin x 10 count

High Knee from pavilion to end
Plank Jack x 25 cadence
Monkey Humper x 20 cadence

Sprint back to pavilion
Wide Arm Merkin x 20 count
Squat x 30 count

MARY:
Penguin crunches, Flutter Kicks, American Hammers, Australian Snow Angels

ANNOUNCEMENTS:
9/11 stair climb coming soon
Matthew – Running Man has Q on Wednesday

COT:
>From David A Bednar “Bear up Their Burdens with Ease”:

When discussing a friend that was convinced that his family NEEDED a four-wheel drive truck, he finally convince his wife to allow the purchase. The friend decided we would take advantage and drive his new truck up to the mountains to cut firewood, where there was snow.

“Sadly, my friend went too far along the snowy road. As he steered the truck off of the road at the place he had determined to cut wood, he got stuck. All four of the wheels on the new truck spun in the snow. He readily recognized that he did not know what to do to extricate himself from this dangerous situation. He was embarrassed and worried.

My friend decided, “Well, I will not just sit here.” He climbed out of the vehicle and started cutting wood. He completely filled the back of the truck with the heavy load. And then my friend determined he would try driving out of the snow one more time. As he put the pickup into gear and applied power, he started to inch forward. Slowly the truck moved out of the snow and back onto the road. He finally was free to go home, a happy and humbled man….

It was the load of wood that provided the traction necessary for him to get out of the snow, to get back on the road, and to move forward. It was the load that enabled him to return to his family and his home.

Each of us also carries a load. Our individual load is comprised of demands and opportunities, obligations and privileges, afflictions and blessings, and options and constraints…

Sometimes we mistakenly may believe that happiness is the absence of a load. But bearing a load is a necessary and essential part of the plan of happiness. Because our individual load needs to generate spiritual traction, we should be careful to not haul around in our lives so many nice but unnecessary things that we are distracted and diverted from the things that truly matter most.”

Every now and then take a look at your load and determine if what you are carrying is leading you towards the goals you really want.

Tags: thefarm, Matthew – Running Man, Lumbergh

Date: 2024-08-26
AO: horizon-ao
Q: Magoo
PAX: Yardbird, Classified, Disco, Bellhop, 3 mile, Mr Haand, Purple Rain, Sparky, Kodiak, SPINAL TAP, Attache’ FNGs: None
COUNT: 12
WARMUP: merkins, wmh, cherry picker, slow Abe Vigoda, slow karyoke
THE THANG: 2.5 mile run with frequent catch-up stops; cardio-free triceps intermission; wind sprints
MARY: toe-touch, curtsey squats, flutter kicks, consider life choices in frog pose.
ANNOUNCEMENTS: 9/11 stair climb and breakfast – free, but registration preferred for head count. COT: Beautiful day for a run. Don’t let opportunity pass you by.

Tags: horizon-ao, Yardbird, Classified, Disco, Bellhop, 3 mile, Mr Haand, Purple Rain, Sparky, Kodiak, SPINAL TAP, Attache’

Date: 2024-06-18
AO: delphi
Q: Yard Sale
PAX: Crop Duster, Obadiah, Doodles, Peanuts, Juneau, K-Pop, Ashe, Blue Steel FNGs: None
COUNT: 10
WARMUP: Yes

THE THANG:

Exercise Set 1 (Yard Sale):
Split into two teams. One team starts at the bottom of the path, another at the top. Overhead carry the block to the top/bottom depending on team. Reaching destination, perform 10 side-to-side merkins on the block. Repeat five rounds.

Exercise Set 2 (Ashe):
Start on grass field goal line. Partner Up. Partner one murder bunny to fifty and back while partner two SSH. Switch. Now murder to fifty then sprint to other side. I forgot what the other person does.

MARY: Yes.
ANNOUNCEMENTS: Harper’s Ferry tubing August 3rd!
COT: Results speak for themselves.

Tags: delphi, Crop Duster, Obadiah, Doodles, Peanuts, Juneau, K-Pop, Ashe, Blue Steel

Date: 2024-08-26
AO: thepatriot
Q: citrus
PAX: Lazlo, Hops, Boardwalk, Fitz-Hume, My Space, Sunshine, Couch Potato, Wedding Singer, Smokey, Skymiles, Pilsbury, Strange Brew, Flux, Prestige, SAAS, Short Rib, Ice Tea, Porkchop, 5-way FNGs: None
COUNT: 20
After being chased out of the parking lot by some pretty tough looking seniors with nicer cars than us, we settled in the side lot for warmup.

WARMUP: SSH, burpees, IW, Hillbillies, WMH, arm circles, down dog, world’s greatest stretch.

THE THANG: With or without a ruck, complete AMRAP of the following while a ~7 minute song plays:

Round 1: Seek and Destroy (Metallica)
50 steps ups
Run a lap
25 curls

Round 2: White Wedding (Billy Idol)
50 steps ups
Run a lap
25 overhead press

Round 3: Ball and Biscuit (The White Stripes)
50 steps ups
Run a lap
25 low rows

Round 4: Paradise City (Guns N’ Roses)
50 steps ups
Run a lap
25 skull crushers

MARY: Flutter kicks, big boi situps, LBCs, penguin crunches

ANNOUNCEMENTS: 9/11 stair climb. Check the slack channel for date, Sunshine.

COT: The 1st F is what got everyone out here, but give the 2nd and 3rd Fs a try. You don’t know till you try.

Tags: thepatriot, Lazlo, Hops, Boardwalk, Fitz-Hume, My Space, Sunshine, Couch Potato, Wedding Singer, Smokey, Skymiles, Pilsbury, Strange Brew, Flux, Prestige, SAAS, Short Rib, Ice Tea, Porkchop, 5-way