Backblasts

DATE: 2023-06-24
AO: Farm
Q: Sparky
PAX: Infinity, Gekko (Keith Capp)
FNGs: B Roll
COUNT: 4
WARMUP: yoga
THE THANG: yoga
MARY: yoga
ANNOUNCEMENTS: Even though Sparky is listed as Q, his 2.0, B Roll led us in yoga. We will be hurtin for certain but in a different way.

Infinity turns 44 today!

COT: B Roll- The word of the day is “composure.” We need to maintain composure at all times. When things get crazy around us, it takes strength both physically and mentally to stay composed. If you panic or overreact, people will not follow. Be the calm in the storm.

DATE: 2023-06-23
AO: Horizon-Ao
Q: Jenner
PAX: Kodiak, Median, Poe, Trifecta, Mr Haand, Legacy
FNGs: Attaché, Tomb Raider
COUNT: 9
WARMUP: SSH, Rockettes, Willie Mays Haze, mosey around the field, static knee lift with forward arm circles, static other knee lift with reverse arm circles, open the gate for 25 yds, high knees for 25 yds, close the gate, butt kickers, sprint, carioca.

THE THANG:

Perform the following exercises for 30 seconds each.

1. SSH
2. Squats
3. Burpees
4. Merkins
5. Lunges
6. Carolina Dry Docks
7. Supermans
8. Mountain Climbers
9. Squat Calf Raise
10. Clap Merkins

Mosey to corner of school up the stairs to the artificial green space.

Dirty dogs x20
Donkey Kicks x20

Perform another round of 30 seconds each.

1. SSH
2. Squats
3. Burpees
4. Merkins
5. Lunges
6. Carolina Dry Docks
7. Supermans
8. Mountain Climbers
9. Squat Calf Raise
10. Clap Merkins

F3 Ball Ultimate:

Play ultimate with a big red ball (an idea copied from @CableGuy) with burpee penalty and an exercises on each score. Tomb Raider, despite being sick, grabbed the winning touchdown so non-black shirts won!

MARY: boat and canoes

ANNOUNCEMENTS:
– Harper Ferrys Ruck and Float July 8, poll is up on the #harpers-ferry-ruck-float to gather interest on 2.0s and Ms.

COT: My neighbor works out on his own 3 days a week and follows Bully Juice, which is where I got the 10 exercise 10 min workout from. He thinks we do not appreciate enough all the nice things we have. His top example is libraries. And they’re free. He is such an avid reader and in a Columbia, books were not free. We should always appreciate the things we have because we miss them when they’re gone. Hearts and prayers go out to the family and friends of the five explorers on the Titan submarine that imploded near the Titanic. This was a very captivating story and millions of dollars of equipment were used for the attempted rescue. But we should also remember that there are hundreds of immigrants lost at see trying to cross the Mediterranean, the Baltic, and the Gulf of Mexico. Remember lessons learned from history. Improve yourself today and make a better tomorrow.

DATE: 2023-06-21
AO: Aerie
Q: Lonestar
PAX: Chasqui, Rocketman, Stewie
FNGs: None
COUNT: 4
WARMUP: Michael Phelps, side straddle hops, picking cherries, mosey
THE THANG: 6 laps. Walk 1 straight, mosey turns and other straight. Mid walk stop for upper body (rotate merkins, derkins, military press) – legs (rotate squat, jump squats, lunges)- Mary (rotate big boi, Freddy Mercury, flutter kick) MARY:
ANNOUNCEMENTS: passport send off in July and 1/2 Murph Mondays still going COT: invite a friend and double our numbers!!!

DATE: 2023-06-23
AO: Aerie
Q: Stewie
PAX: Yellow Jacket, Rocketman, Chasqui, Lonestar
FNGs: None
COUNT: 5
WARMUP: x23 reps
Mountain climber
Bat wings
High knees
Windmill

Stretches x23 sec
1. Van Damme leg splits
(According to statistics, one person out of five is disturbed. If there are four people around you who seem normal, that’s not good.) 2. World’s greatest stretch
3. Hammy stretch
4. Weighted leg stretch. (Give Cindy a hug and bend over)

THE THANG:
Mosey 2x around field

Round 1 x23 reps each
1. Mike Tysons
“Everyone has a plan ’till they get punched in the mouth.”
2. Burpees Hop over coupon
3. Curl – press
4. Skull crushers

Mosey

Round 2 x23 reps each
1. Arnold coupon pullover
“The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That’s what most people lack, having the guts to go on and just say they’ll go to Lthrough the pain no matter what happens.” 2. Derkin lat the (bleachers or bench)
3. Bent over row
4. Goblet squat coupons

Round 3 x23 reps each
1. Jordan Jump Squats
“To be successful you have to be selfish, or else you never achieve. And once you get to your highest level, then you have to be unselfish. Stay reachable. Stay in touch. Don’t isolate.” 2. Rifle carry to bleachers
3. Step up with coupon
4. Rifle carry back

Round 4 (cut short due to time)

23 Merkins then hold in low hover position while Q reads quote from President Ronald Reagan:
“Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same, or one day we will spend our sunset years telling our children and our children’s children what it was once like in the United States where men were free.”

MARY: no time for Mary!

ANNOUNCEMENTS:
Sat hike cancelled for honorable reasons
Ruck and Float July
17.76 ruck in July,
looking at end of month for brew run / brew ruck.

COT:
WoW
Our children emulate us in their younger years. As they get older and us dads become less and less cool, it seems they are finding other outside influences and people to emulate, good and bad. Be aware of our teens’ interests and their friends. In that world surrounding their interests and passions, be engaged and search for that GOAT and guide them to emulate people of greatness who share your values, ethics, religion, etc.

Closing with a 🙏

DATE: 2023-06-23
AO: Patriot
Q: Ice Tea
PAX: Bone, Anchorman, bogey, CableGuy, 2 percent, Big Short, Major Payne, Smokey, Flipper, citrus, Snake (Will Harris), Jag FNGs: Titan (DR—Charlotte)
COUNT: 14
WARMUP: SSH, Michael Phelps, Learn to Fly, Bell Pepper Pickers, Willie Mays Hayes, Downward Dog, Cobra Kai

THE THANG:
PAX completed 5 rounds of the following exercises:
—SSH x 25
—High Knees x 15
—Coupon Squats x 30
—Merkins x 20
—American Hammers x 25
—Curls x 15
—Plank for :30

MARY: LBC, Nolan Ryan, Gas Pumper, Flutter Kicks

ANNOUNCEMENTS: Ruck & Float July 8th (DM Jenner if interested); July 4th ruck; watch Slack for additional details

COT: Started to downpour, so gave the abridged version. The theme of the month is “leadership development”. DC is a city of individual performers and our work incentivizes as such. If you are in a position to identify talent and mentor, please do. Figure out a succession plan. If you want mentorship, take initiative to seek it out. Develop a plan, approach a potential mentor and don’t be discouraged.