Backblasts

Date: 2024-11-08
AO: thepatriot
Q: Hobbyhorse , Lucius, Gherkin
PAX: Mulligan, Flipper, Robo, Strange Brew, Coxswain, Fish Fry, Skymiles, Groundhog, Porkchop, Overthrow, Shake ‘n’ Bake, Breach, Semi DR Delaware FNGs: None
COUNT: 16

WARMUP: ssh, iw, hb, Phelps, wmh, rve, down dog, great stretch, cobra, with pax leading some of them THE THANG:

Round 1. 5 burpees led by pax followed by a run to opposite goal and first to 100 exercise. Demoing an easy Q with minimal taking required. First century Lbc, second century squats.

Round 2. Elevens by Gherkin with a good tracking convention of running to the yard line of the count.

Round 3. Ring of fire and bear-muda led by Lucius
MARY: dealers choice by pax
ANNOUNCEMENTS: grunt tomorrow
COT: thanks for the pax who came out for this. Being the Q is great and fun. You won’t be perfect but no one is perfect at Qing (we’re not professionals) and every pax appreciates that you show up and invest the time to lead us. Also a co-Q is a great way to start. Talk to other pax: we all love to share tips and advice

Tags: thepatriot, Mulligan, Flipper, Robo, Strange Brew, Coxswain, Fish Fry, Skymiles, Groundhog, Porkchop, Overthrow, Shake ‘n’ Bake, Breach, Semi DR Delaware

Date: 2024-11-08
AO: thefarm
Q: Firehead
PAX: Pad Thai, Infinity
FNGs: None
COUNT: 3
WARMUP:
Arm Circles X 20
Don Quixotes x 20
Hillbillies x 20
SSH x 20

THE THANG:
DORA

Merkin x 100
+ Sprint – Mosey 1/2 field
Coupon Curls x 150
+ Bear Crawl 1/3 field
Overhead Press x 200
+ Karaoke 1/3 field
LBC x 250
+ High Knees 1/3 field
Goblet Squat x 200 (Q audible!)
+ Mosey 1/3 field
Coupon Chest Press x 100
+ Mosey 1/3 field

MARY:
Dolphin Crunches, V crunches, Rosalitas

ANNOUNCEMENTS:
The Grunt tomorrow (Saturday) at 7am in DC. Will carpool from Squatter location or Infinity depending who is going.

COT:
Don’t give too much stock to the influence of the President on your life. There are congress, senate, state, and local leaders that have just as much or more impact. More importantly, focus on what you do in your home as that is where the most impact is to be had.

Tags: thefarm, Pad Thai, Infinity

Date: 2024-11-08
AO: sparta
Q: Pop Fly , K-Pop
PAX: Peanuts, Rambler, Dunder, Atlas, Megatron, Monk
FNGs: None
COUNT: 8
WARMUP: Yes
THE THANG: Pop Fly had part 1, K-Pop had part 2
MARY: No
ANNOUNCEMENTS:
The Grunt this Saturday
2F event – 21 November at Rudy’s Golf
Turkey Trot on Thanksgiving if Yard Sale ever comes back to us

COT: K-Pop shared how the lessons learned from the War of 1812 were relevant today and how by coming together as a country we can accomplish just about anything

Tags: sparta, Peanuts, Rambler, Dunder, Atlas, Megatron, Monk

Date: 2024-11-07
AO: freestate
Q: Cannoli
PAX: CashOnly, Pigeon, Andrew Churchill, Bachelor, Deagle, Dungeon Master, F3 Scabby, Mumford FNGs: None
COUNT: 9
WARM UP
SSH x 20 IC
Imperial Walkers x 12 IC
Plank Jacks x 10 IC
Mountain Climbers x 10 IC
Shoulder Taps c 10 IC
Michael Phelps x 10 IC
Windmills x 10 IC
Cherry Pickers x 10 IC

THE THANG
Mosey over to Steps to Insanity
4 groups/exercises, 3 rounds
1) Timer: Sprint to end, down one flight of stairs, 3 burpees, down one more flight of stairs to next station 2) Merkins
3) Freddy Mercuries
4) Wall sit
One suicide
Mosey back to base

MARY
American Hammer x 20 IC
Big Boy Sit-ups x 15 IC
Plank-O-Rama (straight up, one arm up, straight up, other arm up, low plank) x 10 IC Outlaws x 20 IC (10 each side)
Scissors x 10 IC
Flutters x 10 IC

Tags: freestate, CashOnly, Pigeon, Andrew Churchill, Bachelor, Deagle, Dungeon Master, F3 Scabby, Mumford

Date: 2024-11-01
AO: ao-the-bullpen
Q: Peloton
PAX: Kool Aid, Peloton
FNGs: None
COUNT: 2
WARMUP:
– 7:1 Motivators
– LBACs
– Stretch OYO

THE THANG:
Three Stations (one minute intervals):
– Speed Rope
– Ants Crawling (10# weight on rope that you wheel up and down) – Heavy Rope

Two rounds of each station, then a fellow ship run around the AO.

Repeat until time for Mary

MARY:
– Core exercises

ANNOUNCEMENTS:
– Look out for the Grunt on 11.9

COT:
Edgar Guest Poem – See It Through

When you’re up against a trouble,
Meet it squarely, face to face;
Lift your chin and set your shoulders,
Plant your feet and take a brace.
When it’s vain to try to dodge it,
Do the best that you can do;
You may fail, but you may conquer,
See it through!

Black may be the clouds about you
And your future may seem grim,
But don’t let your nerve desert you;
Keep yourself in fighting trim.
If the worst is bound to happen,
Spite of all that you can do,
Running from it will not save you,
See it through!

Even hope may seem but futile,
When with troubles you’re beset,
But remember you are facing
Just what other men have met.
You may fail, but fall still fighting;
Don’t give up, whate’er you do;
Eyes front, head high to the finish.
See it through!

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