Backblasts

Date: 2023-09-12
AO: thegeneral
Q: citrus
PAX: Lazlo, Hard Knox, Spud, Booking, Babel, Toolbox, Invictus (DR Omaha) FNGs: None
COUNT: 8
WARMUP: tempo squats, WMH, Michael Phelps, arm circles, cat/cow, donkey kicks, fire hydrants, WGS

THE THANG:
Starting on one goal line, jog to the other end zone and back before each round of the ladder (started at the top of the ladder): 5 burpees (no pushup)
10 merkins
15 shoulder taps
20 single leg lunges
25 flutter kicks
30 monkey humpers
35 LBCs
40 SSH
45 air presses
50 calf raises

Made it down to the round that started with flutter kicks.

MARY: See THE THANG.

ANNOUNCEMENTS: Dad’s camp in Oct, The Grunt in Nov

COT: One of the timeline readings at the 9/11 stair climb yesterday reminded us that the FAA grounded all air traffic for the first time in US history. The man who made that decision was Ben Sliney (FAA National Operations Manager), and September 11, 2001 was his first day in that job. https://nowiknow.com/bens-big-decision/

The COT at the stair climb was that all of the training and hours put in by everyone who played a role in responding to the 9/11 attacks was put into use that day. Mr. Sliney is a reminder that you don’t always get the time to ease into putting your training to work.

Date: 2023-09-12
AO: thefarm
Q: Chile
PAX: Squatter
FNGs: None
COUNT: 2
WARMUP:
Frankensteins
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles
THE THANG:
25 Reverse Crunches
60 Sec Wall Sit
10 Burpees
15 Sit Ups
25 Bicycle Crunches
30 Squats

25 Dips
20 Squat Jumps
25 Sit ups
30 SSH

10 Merkins
10 Dips
10 Derkins
10 Dry Docks

20 squats
20 Lunges
20 Reverse Lunges
15 calf raises

20 Bird Dogs
30 Superman
15 Glute Bridges

MARY:
30 Sec Plank
20 Side crunches (each side)
20 Penquin crunches
15 Leg lifts
20 Nolan Ryans (10 each side)

COT:
The pictures of airplanes flying into buildings, fires burning, huge structures collapsing, have filled us with disbelief, terrible sadness, and a quiet, unyielding anger. These acts of mass murder were intended to frighten our nation into chaos and retreat. But they have failed; our country is strong.
A great people has been moved to defend a great nation. Terrorist attacks can shake the foundations of our biggest buildings, but they cannot touch the foundation of America. These acts shattered steel, but they cannot dent the steel of American resolve.
America was targeted for attack because we’re the brightest beacon for freedom and opportunity in the world. And no one will keep that light from shining.
Today, our nation saw evil, the very worst of human nature. And we responded with the best of America — with the daring of our rescue workers, with the caring for strangers and neighbors who came to give blood and help in any way they could. President George W. Bush, Statement to the Nation 9/11/01

Date: 2023-09-11
AO: thepatriot
Q: Shake ‘N’ Bake
PAX: Jag, Booking, Roadkill, Smokey, Overthrow
FNGs: None
COUNT: 6

WARMUP:
THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-09
AO: olympus
Q: Pop Fly
PAX: Ashe, El Camino, Doodles, Peanuts, Walk-on, Popeyes, Part Time FNGs: 1 Part Time
COUNT: 8
WARMUP: Quality stretches
THE THANG: We mosied over to the hill. we formed up into two teams and proceeded to run up the hill, while the rest of the team did various exercises. we completed 5 rounds of this

little run over to the stumps and did some step ups.

then we played Frisbee

MARY: some of that

ANNOUNCEMENTS: 9/11, Dads Camp,

COT: Ran out of time

Date: 2023-09-08
AO: theaerie
Q: Chasqui
PAX: Stewie, Jetstream
FNGs: None
COUNT: 3
WARMUP: OYO

IPC Week 1

80 reps per exercise with MOT every 5 minutes

Round 1
Flying Squirrels
WW3 Sit‐ups
MOT: Coupon Lunge Walk

Round 2
Block‐Over Burpees
No-Cheat Merkins
MOT: Murder Bunny

Round 3
Exercises: Thrusters
Jillian Michaels
MOT: Rifle Carry

Announcements: Monday 9/11 Stair-climb. Look out for Pop-Up beatdowns

COT: Get out there and share the beatdowns with your friends/neighbors!