Backblasts

DATE: 2023-05-24
AO: Compound
Q: Popeyes
PAX: Wapner (F3 Cape Fear), Poe, Hightower, Yardbird, Peanuts, Doodles FNGs: None
COUNT: 7
WARMUP: 1 lap around the field
THE THANG:
Run to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green with a detour to the stairs
10 burpees
20 merkins
30 big boys

Run back to the underground
10 pull ups
20 merkins
30 squats

Run to the green
10 burpees
20 merkins

MARY: 30 big boys

ANNOUNCEMENTS: Murph, 2nd F at Solace in Falls Church City
COT: What do you want? Why do you want it? Determine if it’s good for you and worth having. Sometimes it’s not about having what you want but wanting what you have.

DATE: 2023-05-24
AO: Apollo
Q: Bluegrass
PAX: Juneau, Obadiah, Rambler
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, cherry pickers, legs stretches and some light jogging
THE THANG: Run 4 laps around the track stopping at each corner. To do a set of something. First lap 40 reps
2nd lap 30 reps
3rd lap 20 reps
Last lap 10 reps
1st corner: merkins
2nd corner: big boys
3rd corner: Carolina dry dock
4th corner: lunges
MARY: bear crawl party, flutter kicks, toy soldiers, jump squats, plank ANNOUNCEMENTS: Dads camp, Murph on Monday.
COT: remember the fallen this Memorial Day. Tell your friends and family about those Military members that you know, or know of, (however close you were) who gave their life. Tell their story and say their names. Never forget.

DATE: 2023-05-23
AO: Atlantis
Q: Deflator
PAX: Infinity, Rogue, Bratwurst
FNGs: None
COUNT: 4
WARMUP: Arm Circle Squat; Imperial Walkers; Silent Side Straddle Hops (3 burpee penalty); Copper Head Squats; Beast Merkins THE THANG: Mosey to th stadium, indian run along the way with a 2 Merkin Drop

Perform pyramid (5-10-15-10-5 reps) pairs with the following exercises at the top and bottom:

Merkins – Squats
Alt Shoulder Taps – SS Hops
Mountain Climbers – Overhead Claps
Bird Dogs – Jump Squats (5-10-5 only)

On the way back stop and do a pyramid of dips
MARY: Arm Direction Flutter Kicks; American Hammers; Starfish Side Planks each side ANNOUNCEMENTS: CSAUP in Annapolis on Saturday
COT: Take Care of Yourself!

DATE: 2023-05-23
AO: General
Q: Obadiah
PAX: citrus, Fairweather, Lazlo, 2 percent, Hard Knox, Toolbox, Booking FNGs: Century mark – welcome!
COUNT: 9
WARMUP: Imperial walkers, rockettes, arm circles, cherry pickers, WMH, downdog, cobra Kai, mtn climbers, worlds greatest stretch THE THANG:
3 rounds of Quinn Brenton WOD
50 yard Bear crawl
50 yard – 5 broad jumps pause for 3 burpees back to start lIne 50 IC SSH

Some men would quit right there because arguably we had met the law when including two rounds from the previous week. But not us, oh no, we did two more rounds to complete the 5 round beat down, morally required. MARY: did not happen
ANNOUNCEMENTS: nantano ceremony Wednesday night, dads camp, murph, check slack
COT: not enough to just meet the letter of the law, just doing the bare minimum isn’t enough. We should purpose to go above and beyond, sacrifice time, money, self and in so doing, being a blessing we cannot fully appreciate.

DATE: 2023-05-23
AO: Delphi
Q: Doodles
PAX: Rambler, Peanuts, Nano, El Niño, Rocket, Juneau
FNGs: None
COUNT: 7
WARMUP: SSH, Cherry pickers, Willy Mays, down dog, World’s greatest stretch, arm circles, hand and tricep stretches, fellowship lap.
THE THANG: With Cindy we did 25 curls, 50 yd Farmer Carry with your’s and partner’s cindys while partner completes 25 merkins, back with partner together to do 25 squats with cindy then Mosey lap stopping to do 5 Burpees at each corner of the field. Repeat the above 4 times with breaks in between doing wall sits, Mike Tysons, and Donkey Kicks on the wall. MARY: WW1s and Supermans
ANNOUNCEMENTS: Murph next monday, Dad’s camp, Coronation Day tomorrow for Nantano at Solace Brewery 7pm
COT: Schedule time to be not scheduled. Take time to be at peace each day – read a book, pick weeds or just sit on the porch. Find time to reflect on the bigger picture and resting your soul.