Backblasts

DATE: 2023-07-04
AO: Atlantis
Q: Rogue
PAX: Hammerhead, Burgundy
FNGs: None
COUNT: 3
WARMUP: SSH x20 IC, LBACs x10 IC, Reverse LBACs x10 IC, Michael Phelps x10 IC, Cherry Pickers x10 IC, Hill Billy Walkers x10 IC

THE THANG: Mosey around AO green. Stop every 45 seconds for brief workout alternating between merkins (x10) and LBCs (x10 IC). Total of 247 merkins and 247 LBCs IC.

MARY: None

ANNOUNCEMENTS: Hammerhead will follow-up if any

COT: Today we celebrate the blessings of freedom, peace, and prosperity in this nation. May we these gifts to shun that which is evil, selfish, and ungodly. May we use these gifts to pursue all that which is good and honorable, just and pure, commendable, worthy of respect, excellent, praiseworthy, true and wise; for service and thinking of others before ourselves.

DATE: 2023-07-03
AO: Mondaynightruckers
Q: Mincemeat
PAX: Raven, Rocketman, Tron, Jetstream
FNGs: None
COUNT: 5

THE THANG: 4.5 miles in exactly 90 minutes. We just avoided the rain!
COT: Philippians 4:8. Even as we celebrate our independence, remember that God calls us to submit our minds and thoughts to His standard of goodness.

DATE: 2023-07-03
AO: Horizon-Ao
Q: sticks
PAX: 2 percent, Magoo, Trifecta, Monk, Defiance, Purple Rain, Disco, SPINAL TAP, Legacy FNGs: Tomb Raider
COUNT: 11
WARMUP: SSH, WMH, Hillbillies, Don Quixotes, Arm Circles, Shoulder Taps THE THANG: Mosey, stopping every once in a while with the following exercises. 1) 17 – Merkins
2) 25 – Frankensquats
3) 25 – Monkey Humpers
4) 26 – Imperial Walkers

Hip Stretches
1) Low Lunge
2) Pigeon Pose
3) Lizard Pose (World’s Greatest Stretch)
4) Child’s Pose
5) Wide-Angle Seated Forward Bend
6) Butterfly Stretch
7) Bridge
8) Hero Pose
9) Supine Pigeon (figure 4 stretch)
10) Yoga Squat
11) Frog Pose
MARY: LBC’s, Box Cutters
ANNOUNCEMENTS: Float thing this weekend
COT: Happy Mid New Year’s – revisit your yearly goals

DATE: 2023-07-03
AO: Patriot
Q: Lazlo
PAX: Anchorman, Peanuts, Bone, Lucius, Major Payne, Vila, sticks, Smokey, CableGuy, citrus, Booking, Legacy, Fish Fry, Snake (Will Harris) FNGs: None
COUNT: 15
It was a lazy 7am start for the PAX this morning. Unless you did a 0530 ruck. Or a 0600 Horizon double. That’s not lazy. The rest of us had to get the day started sometime. So we did.

WARMUP: SSH, imperial walkers, hillbillies, copperhead squats, tempo merkins, cherry pickers, willy mays hayes, michael phelps, down dog, WG stretch.

THE THANG: Moseyed to the bottom of 30th St hill, with a few burpees interspersed along the way. The PAX ran up the hill, did an exercise, ran down the hill, and did an exercise. Repeato, but alternating running forward and Bernie Sanders up the hill. The exercises were: Top: Merkins, plank punch, dry dock, OH clap, shoulder taps, seal clap
Bottom: American hammer, hillbillies, LBCs, flutter kicks, penguin crunch, Freddie Mercuries
We ran through the arena on the mosey back and stopped for some dips and derkins, then made our way back to the field. Before Mary there was a quick soccer/lacrosse challenge. It was confusing. And burpees.

MARY: WWIs, toy soldiers

ANNOUNCEMENTS: Ruck float

COT: The Q read two quotes:
“If you haven’t grown up by age 50, then you don’t have to.” anonymous

“May we think of freedom not as the right to do what we please but as the opportunity to do what is right.” Peter Marshall

DATE: 2023-07-03
AO: Farm
Q: Firehead
PAX: Moneyball, Trolley, Sparky, Firehead, Matthew – Running Man FNGs: None
COUNT: 5
WARMUP:
Grady Corns
Don Quixotes
Mosey around the field
THE THANG:

Merkins, Shoulder dips, Derkins

Crab walk to midfield
Plank,Shoulder taps, Australian snow angels

Bear crawl to field edge
Air Squats, Calf raises,Bonnie Blairs

Mosey around field back and repeat

Mary: LBCs, Bicycle Crunches, WWIs, Crunchy Frogs, Side Crunches

ANNOUNCEMENTS:
COT:

>From #qsource – Get Right: As with rafting, you must get yourself Right to face the waves and trials that you must certainly face, not only for yourself but for those whom you may be called to lead.

“The order of the Get Right (1-Fitness, 2-Fellowship and 3-Faith) is prescriptive, not random. Although it might seem philosophically that Faith should come first and that Fellowship should precede Fitness, that just does not turn out to be true as a practical matter.

Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them.”