Backblasts

Date: 2024-10-02
AO: thepatriot
Q: bogey
PAX: 2 percent, CableGuy, Bone, Smokey, Lazlo, Strange Brew, Hops, Hacker, Flux, Wedding Singer, Lucius, Coxswain, Roadhouse, Boardwalk, Rufus, Skymiles, Prestige FNGs: None
COUNT: 18

WARMUP: penalty burpees, SSH, MNCs, MPs, HBs, WMH, CPs, down dog, kobra kai

THE THANG:
4 rounds of 3 exercises at 12-reps IC each, run and/or bearcrawl between each round.

Round 1
12 Merkins IC
12 Copperhead squats IC
12 Blockees
Mosey to 50yd line, hold
Bearcrawl 50yds to opposite endzone
Return mosey 100yds to start

Round 2
12 Merkin Jacks IC
12 Imperial Squat Walkers IC
12 Blockees
Run a lap

Round 3
12 Knerkins/Chuck Norris IC
12 prisoner get ups/no surrenders IC
12 Blockees
Backpedal 100yds to opposite goal line, hold
Bearcrawl 50yds, hold at 50
Return backpedal 50yds to start

Round 4
12 T-Merkins IC
12 Copperhead coupon squats IC
12 coupon hold flutter kicks IC

Lt. Get-ups to the 35yd line (mashup of Lt. Dans and Prisoner Get-Ups)- Perform two leg lunges forward followed by a prisoner get up

Bearcrawl 35yds back to start

Batwings – hold arms up until recover
20 LBACs IC forward, 1x 10-ct
20 LBACs IC reverse, 2x 10-ct
20 Seal Claps IC, 3x 10-ct
20 Overhead Claps IC, 4x 10-ct
Recover

MARY: 50 flutter kicks

ANNOUNCEMENTS: The Grunt Nov 9, Old Rag sunrise hike Oct 26, IPC is happening Friday at thepatriot and something about pencils

COT: YHC has shared the ups and downs of his family’s years long journey with middle child struggles, including the seemingly overwhelming presence of the downs. YHC was happy to share some recent wins in the struggle, and encouraged his brothers to find ways to give others in their lives multiple chances to show change and progress. The struggles won’t necessarily get any easier, but the potential results could make your commitments to helping others worthwhile. YHC thanked the men for their support and for showing up in the gloom.

Tags: thepatriot, 2 percent, CableGuy, Bone, Smokey, Lazlo, Strange Brew, Hops, Hacker, Flux, Wedding Singer, Lucius, Coxswain, Roadhouse, Boardwalk, Rufus, Skymiles, Prestige

Date: 2024-10-02
AO: ignite
Q: Popeye
PAX: Fitz-Hume, Pepco, meister, Kodak, Gandalf, Siren
FNGs: 1 Siren
COUNT: 7

WARMUP: Accomplished

THE THANG:
11s: mucho leggo and kneeling coupon half moons
Dora: 100x merkins, flutter kicks, calf raises, curls

MARY: LBC, American Hammer

ANNOUNCEMENTS: Columbia 5k, the Grunt, Old Rag

COT: We don’t know what we’re training for out here. Lots of people are getting hit with challenges they never expected. But the strength and brotherhood we build here are the way to prepare for whatever comes.

Tags: ignite, Fitz-Hume, Pepco, meister, Kodak, Gandalf, Siren

Date: 2024-09-30
AO: mondaynightruckers
Q: Rocketman
PAX: Stewie, Trifecta, Blip, Double Tap
FNGs: None
COUNT: 5
WARMUP: Pulled Double Tap’s Jeep around a parking lot in prep for pax-on-parade.

THE THANG: 3.65 mile damp nighttime ruck.

ANNOUNCEMENTS:

– PAX on Parade on October 19!
– Old Rag sunrise hike 10/26

COT:

I’ve been reading a biography on https://www.thenmusa.org/biographies/alvin-c-york/, a WWI hero from Tennessee. One of his constant refrains to himself was this verse:

” For whoever wishes to save his life will lose it, but whoever loses his life for My sake and the gospel’s will save it. [36] For what does it profit a man to gain the whole world, and forfeit his soul? [37] For what will a man give in exchange for his soul? ” Mark 8:35-37 – https://bible.com/bible/100/mrk.8.35-37.NASB1995

Keep these words in our hearts and keep our eyes fixed on the important stuff.

Tags: mondaynightruckers, Stewie, Trifecta, Blip, Double Tap

Date: 2024-10-01
AO: thegeneral
Q: citrus
PAX: SAAS, Lazlo, Gherkin, Robo, Hard Knox, Spud, Jenner, Hobbyhorse FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Cherry pickers, IW, Hillbillies, moseying around with coupons.

THE THANG: Pearls on a string. Start with 5 burpees for the first round, then do 15 merkins and 5 burpees, etc. – 5 burpees
– 15 merkins
– 25 tempo squats
– 35 mountain climbers

In between rounds of exercise, we used the entire parking deck: 1. Jog the first section of the parking deck
2. Bear crawl down the ramp
3. Farmers carry the next section, doing a coupon press at each joist 4. Bear crawl down the ramp
5. Jog the last section of the parking deck
Repeat in reverse, but crawl bear up the ramp

MARY: LBC, flutter kicks, penguin crunches, tempo donkey kicks

ANNOUNCEMENTS: Grunt 11/9, Halloween parade (date?), Old Rag 10/26

COT: Really bad things are happening to folks in SW Virginia and western NC/SC. A minute of silence.

Tags: thegeneral, SAAS, Lazlo, Gherkin, Robo, Hard Knox, Spud, Jenner, Hobbyhorse

Date: 2024-09-26
AO: edge_of_reason
Q: Chef
PAX: Quip
FNGs: None
COUNT: 2

WARM UP:
15cc SSH
10cc Grass grabbers
15cc Lunges
10cc Michael Phelps
10cc hairy Rockettes
OYO Arm stretches

THE THANG:
Tabata style! Perform each set for 20 seconds, then take 10 second break. Rest one minute between Rounds. Go hard. Goal is to get heart rate to within 80% of your max attainable heart rate.

Round 1: (6 minutes)
3 sets high knees
3 sets plank punches
3 sets jumping jacks
3 sets side skaters

Round 2: (6 minutes)
3 sets jump rope
3 sets high/low boat
3 sets line jumps
3 sets of merkins

Round 3: (6 minutes)
3 sets burpees (JUMP!)
3 sets American hammers
3 sets squats
3 sets lunges

Round 4: (6 minutes)
3 sets mountain climbers
3 sets merkins
3 sets split squats (Bonnie Blairs)
3 sets of tuck jumps

MARY
30 seconds plank, thousand count

TAPS:
– Prayers for Quip’s job and house hunt
– Prayers for Chef’s fam adjusting to new schedule.

Tags: edge_of_reason, Quip