Backblasts

Date: 2023-08-14
AO: thepatriot
Q: Major Payne
PAX: Wedding Singer, Coconuts, Strange Brew, Overthrow, Coat Factory, Smokey, Obadiah, Anchorman, Flipper, bogey, CableGuy, Big Short FNGs: None
COUNT: 13
13 gathered Monday for the Longest mile plus! Life sometimes seems like the longest mile. Here’s what happened:

WARMUP:

SSH x30
WMH x10
Imperial Walker x10
LBAC/Reverse x10 each
BWS x 10
Slow Merkin x10

THE THANG:

Longest mile. Repeat 4x. Pick up 6 every 400m.
• 10 Burpees
• 100 meter Run
• 20 Merkins
• 100 meter Run
• 30 LBCs
• 100 meter Run
• 40 squats
• 100 meter Run

The first lap was just a “do it” lap. Second lap was timed and third lap was “go faster.” Final lap was together, like life should always be.

Jacobs Ladder- climb steps, 1 jump squat, back down, 6 burpees, back up, increasing jump squats and decreasing burpees each time, maintaining 7 reps.

MARY:

25 x flutter kicks
25 x LBCs
25 x Superman pulses

ANNOUNCEMENTS: 9-11 stairclimb!! Next Wednesday we kick off the Falls Church AO at Columbia Baptist Church. SYITG!

COT: Prides blunts the very instrument we need to own in order to succeed: our mind. Our ability to learn, to adapt, to be flexible, to build relationships, all of this is dulled by pride.

Date: 2023-08-16
AO: compound
Q: Poe
PAX: Booking, Cowboy, Walk-on, Doodles, Roddick, Yardbird, Monte Karlo, citrus, Peanuts FNGs: None
COUNT: 10
WARMUP: SSH, LBAC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, IW, Down Dog, Up Dog, WGS

THE THANG:
Mosey to parking garage steps
Pax took turns on balance board
Full set = 11 flights of stairs and 15 reps each of Merkins, OH Claps IC, and Sit Ups
For each second a pax could remain on the board, reduce the reps by 1 for that set Every pax got a turn – best effort was 3 seconds (lots of 2’s) = lots of stairs Mosey back to field

MARY:
Side plank dips, dirty dog

ANNOUNCEMENTS:
9/11 stair climb plus overnight ruck
Roddick leading Sasquatch workout this coming Saturday

COT: Lots of things look easy at first glance – but, like a balance board – most things worth doing are harder than they seem at first

Date: 2023-08-16
AO: horizon-ao
Q: Gherkin
PAX: Disco, Kodiak, Magoo, Mr Haand, Defiance, SPINAL TAP, Kombucha, Classified FNGs: None
COUNT: 9
WARMUP:
SSH, IW, MP, CP, WMY, CK, OYO

THE THANG:
3 sets of 10 exercises in which we Exercise for 50 seconds, recover (and transition to new exercise) for 10 seconds. Rest 1 minute between sets

Set 1
Hand release merkins
WW1 w/ block
Squats w/ block
Blockies
Mountain climbers
Lunge w/ block
Coupon curls
Burpee block jump overs
High knees
No surrenders

Set 2
Merkins
LBCs
Bobby Hurley
Dancing Crab
Toy Soldiers
Curtsy lunge /block
Cheat press
Plank jacks
Imaginary jump rope
Dips

Set 3
Repeat set 1

MARY:
Included above

ANNOUNCEMENTS:
9-11. Stair climb
Possible alternative to Iron Pax workout at Patriot – let Kodiak know if interested in attending

COT:

Weird Al Yankovic proves you can excel without taking yourself too seriously. He has been nominated for 16 Grammys and won 5, all while making silly songs. Let’s work hard but not take ourselves too seriously.

Date: 2023-08-16
AO: thefarm
Q: Matthew – Running Man
PAX: Chile, Trolley, Gekko (Keith Capp), Infinity
FNGs: None
COUNT: 5
WARMUP:
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Calf raises
Mosey around the soccer fields

THE THANG:
40 squats
40 glute bridges
40 LBCs
Bear crawl to second cone, crawl bear to first cone, bear crawl to third cone, crawl bear to second cone, etc. 40 squats
40 glute bridges
40 LBCs
Walking lunge to second cone, reverse lunge to first cone, etc 30 flutter kicks
30 J-Los
30 commandos
Suicides to end of the field
30 flutter kicks
30 J-Los
30 commandos
Suicides to end of the field
20 hand release release merkins
20 squat jumps
20 Bonnie Blairs
Butt kickers to end of the field
20 hand release release merkins
20 squat jumps
20 Bonnie Blairs
Butt kickers to end of the field

COT:
Be anxiously engaged in a good cause!

Date: 2023-08-15
AO: delphi
Q: Nano
PAX: Doodles, Monte Karlo, Walk-on, Rocket, Hightower, Peanuts, Pop Fly, Ashe FNGs: None
COUNT: 9
WARMUP: SSH, WMH, Rocketts, Don Quijote, downward dog, worlds greatest stretch, and arm circles.
THE THANG: The PAX lined up on the goal line, Cindy in tow. An exercise from the list below was announced and all the PAX started. Then the first PAX in the line was told to take off running at anytime after 1 minute. For every 10 yards he made it before being caught, the rest of the PAX had to do 1 burpee. For every 10 yards remaining of the 100 yd sprint, he had to do 1 burpee. Rinse and repeat!

Exercises:

1. Blockies
2. Thrusters
3. Curls
4. Air squats
5. Overhead press
6. Bent over row
7. Calf raises
8. Flutter Kicks with Cindy
9. Big boy sit-ups, no Cindy

MARY: Nope, we were spent!

COT: What are fathers supposed to do? We can’t live our kids lives for them, rather, we need to ensure their physical and emotional needs are met such that they can live their own best life. We are all blessed with the basic needs and so with the exception of those dealing with health or other physical ailments, our main role is focusing on the psychological needs.

Just as our kids grow, their needs evolve and so to does our role as dads. We can be silly with an upset 3 year old and make everything thing ok. Try that with a tween or teen and they may storm out of the room. Since the impact we have on them can’t be overstated, and it could be positive or negative, it is extremely important to keep accelerating the relationship we have with our kids and continue to learn how to best serve them as they move through the various stages of their early lives.