Backblasts

Date: 2023-08-22
AO: thegeneral
Q: 2 percent
PAX: Gherkin, Flipper, bogey, Rousey (GrandStrand – Myrtle Beach SC), Toolbox, Hard Knox FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Willy Mays Hays, RVE’s, Arm Circles, Michael Phelps, Moroccan Nightclubs, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey to the stairs for some Jacob’s Ladder – 10-1 burpees/jump squats
Pull ups – individual max effort while PAX performed merkins, Turkish get-ups, flutter kicks, burpees, squats, Bonnie Blairs and shoulder taps.
Mosey to the football field. To celebrate the upcoming start of College Football, the PAX attempted to reenact one of the most iconic plays in history. 11/30/13 Iron Bowl, Alabama vs. Auburn & the “Kick Six”. Each PAX took turns returning the failed field goal attempt 100+ yards while the remaining PAX chased him down the sidelines.

https://www.youtube.com/watch?v=vR7s2m5Z5GA

MARY: Nolan Ryan’s

ANNOUNCEMENTS: New AO launching 8/23 in Falls Church, 9/11 Stair Climb, Overnight Ruck 9/10

COT: Anything can happen with one second remaining.

Date: 2023-08-21
AO: mondaynightruckers
Q: Rocketman
PAX: Tron, Chasqui
FNGs: None
COUNT: 3
THE THANG: 5.5 miles around the Bristow area at a very quick pace!

COT:

Do all things without grumbling or disputing, that you may be blameless and innocent, children of God without blemish in the midst of a crooked and twisted generation, among whom you shine as lights in the world…

Phil. 2:14-15

Date: 2023-08-22
AO: delphi
Q: Rocket
PAX: Flapjack, Hightower, Raider, K-Pop, Obadiah, Pop Fly, Nano, Ashe, Monk, Doodles, Walk-on, CURRY FNGs: None
COUNT: 13
WARMUP: The typical: SSHs, Michael Phelps, Willie Mays Hayes, Cherry Pickers, etc

THE THANG:

lunge 50 yards
broad jump 50 yards
Mosey back

“Suicides”
1 situp
run 10 yards
1 pushup
run back

2 situps
run 20 yards
2 pushups
run back

repeat until 10 rounds complete

we did that too fast, so we did suicides again, but in reverse (started with 10’s and 100 yard runs)

11’s
1 – squat
10 – overhead claps
2 – squats
9 – overhead claps
repeat until you do 10 squats and 1 overhead clap

MARY: some ab work followed by stretching

ANNOUNCEMENTS:
1. Social at Glory Days on Thursday, 7:30.
2. 9/11 Stair Climb
3. Monday beat downs. Woodson high school
4. Iron pax next month (Thursdays)

COT: Back to school time is both exciting and ridden with anxiety. Not just for your 2.0! All of the feelings are valid, for both parent and child. Remember those kids will pick up on your emotions and reactions. So try to stay positive where you can. Don’t shy away from seeking advice and encouraging your children to seek advice as well. Finally, seek outlets for any pent up stress (good start with F3!).

Date: 2023-08-20
AO: mother-ruck-ing
Q: Lazlo
PAX: Monk, Major Payne, bogey, Sunshine, Lucius, Pop Fly, Jenner FNGs: None
COUNT: 8
WARMUP: 10 Squats
THE THANG: A couple of miles with a burpee hill thrown in for good measure MARY: No
ANNOUNCEMENTS: Of course
COT:

Date: 2023-08-01
AO: thefarm
Q: Trolley
PAX: Infinity, Matthew – Running Man, Hydrant
FNGs: None
COUNT: 4
WARMUP:
SSH, Hillbillies, Rockettes, Windmills, Cherry Pickers, WMH’s, Arm Circles, Downward Dog, Kobra Kai

THE THANG:
A deck of 52 cards were split, with 1/4 at each corner of the soccer field. PAX jogged the sideline between corners and did a variety of movements between corners on the goals lines (Bear Crawls, Crawl Bears, Lunge Walks, Backwards Run, Karaoke’s, Duck Walks, Skip). At each corner a PAX drew two cards, the first identifying the exercise (Spades= Burpees, Clubs=Big Boy Sit-ups, Diamonds=Merkins, Hearts=Body Weight Squats) and the second card indicating the number (Ace’s=14). PAX completed multiple rounds around the field.

MARY:
LBC

ANNOUNCEMENTS:
9/11 stair run

COT:
We reflected on Prophet Elisha’s power and legacy, as evidenced in the 2 Kings 13:20. How his bones brought to life a man who had died. We talked about legacy and shared what words of life & wisdom had been said to us that we carry with us. Before heading out of the house as a teen, my father would tell me, “Remember who you are and where you came from,” as an encouragement to be rooted in the things handed down to me and the ethic taught. Each PAX shared something that they said or was said to them. Ended in prayer.