Backblasts

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.

DATE: 2023-06-23
AO: Sparta
Q: Pop Fly
PAX: K-Pop, Obadiah, Roddick, Peanuts
FNGs: None
COUNT: 5
WARMUP: Some of that good stretching. The Q realized how little stretching he’d been doing lately, how good it feels to get a little stretch on, and the PAX agreed.

THE THANG: Experience the Rainbow and the pneumonic device associated with the colors of the rainbow. ROY G BIV:
R: Rotation (Red): Each Pax selected an exercise to be conducted with a coupon and led a 20 count exercise. Exercises completed were: Cross Over Merkins, Squats, Thrusters, Side-to-Sides, Sit Ups. O: Out and Back (Orange): Run a lap out and around the school.
Y: Your Choice (Yellow): Pax completed a 20 count exercise of their choice with their coupon. Everyone picked curls.
G: Group Effort (Green): Pax had to complete, as a group, 600 lunges. It was originally 500, but one Pax in particular, wanted to do 20 more. So the group agreed and the target of 600 lunges was set. Each Pax performed 120 lunges spread out over 4 sets of 30
B: Broad Jump Burpees (Blue): Pax had to broad jump 5 times then perform 5 Burpees. This was repeated for about 50 yards I: Incline Merkins (Indigo): 20x Incline Merkins.
* PAX had to perform a penalty 5 Merkins due to one PAX failing to know what color the ‘I’ stood for. PAX were spared the embarrassment of having to name their favorite Indigo Girl. V: Vertical Squat Jumps (Violet): 20x Squat Jumps.

MARY: 30 IC LB Arm Circles, Row Boat, LBCs, Something called ‘100s’ where we lifted out legs and patted the air. It was weird – the PAX agreed, 100x Calf Raises with block

ANNOUNCEMENTS: Ruck/Float on 8 July

COT: Transitions are a good thing. As people move through a transition, keep in mind that whereas you might know what they should be doing or where they should be going – they don’t. So manage your expectations and let the transition happen.

DATE: 2023-06-23
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man, Firehead, Sparky
FNGs: None
COUNT: 5
WarmUp: SSH, Don Quixotes, Beet Pickers, Imperial Walkers, Michael Phelps, WMHs, LBACs, and Mosey to field.

The Thang: Seven of Diamonds
Run to each of four points in a diamond pattern on the field. Stop and perform the exercise at each point. Change exercise each lap and increase reps by 7. Decrease reps by 7 after the squats.

Lap 1 – Burpees x7

Lap 2 – Merkins x14

Lap 3 – 4 count flutter kick x21

Lap 4 – Squats x28

Lap 5 – 4 count Plank Jacks x21

Lap 6 – CDDs x14

Lap 7 – Lunge Walk around diamond

Mary: Australian Snow Angels, Leg Raise Ring of Fire, and Dr. W’s.

Announcement: YHC will be out of town on a roadtrip from June 29th through July 16th. This will necessitate extra coordination and leadership among you to ensure we have a Q assigned each MWF, with Saturday being extra credit.

CoT: This week’s qSource discusses the importance of great leaders in developing new leaders within groups. It emphasizes the need for a systematic leadership development process (LDP) and the role of great leaders in leaving a lasting legacy for their groups. The LDP consists of four components: schooling, apprenticeship, opportunity, and failure. The qSource also highlights the decentralized execution of the LDP, where individual leaders have the freedom to implement the process while aligning with the central purpose of the organization.

DATE: 2023-06-21
AO: Farm
Q: Sparky
PAX: Infinity, Firehead
FNGs: None
COUNT: 3
WARMUP: ssh, Grady corn, beet pickers, wMH, neck rolls, calf stretch, Mozy THE THANG:
Emphasis on butt and chest
25 merkins
Jump squats
20 merkins
Leg on bench squats
20 merkins
Alternating lunges up and back
15 merkins
Summo squats
15 wide merkins
Side lunges
10 diamond merkins
Hip bridges

MARY:
Lbc
Rosalitas
Suzanne Sommers
Dr W
Flutter kicks

ANNOUNCEMENTS:
COT:
Even if you earn extraordinary wealth, happiness comes from your community and a community common bond. Money may be able to rent happiness however we all can find happiness by being in positive relationships with our family and or friends. Need not be a multi millionaire but that would be nice.