Backblasts

Date: 2023-09-09
AO: freestate
Q: Deagle , Mumford, Baguette, CashOnly, Birdman, Butter, Cannoli, Horshack, FIFA
PAX: Mumford, Baguette, CashOnly, Birdman, Butter, Cannoli, Horshack, Deagle, FIFA, Iron Dome FNGs: None
COUNT: 10
WARMUP:
SSH, windmills, burpees, walkout downward dogs, Willie mays Hayes, shoulder taps, mountain climbers

THE THANG:
5K along the C&AO canal tow path, interspersed with random exercises every two mins

MARY:
Plank o Rama

ANNOUNCEMENTS:
9/11 Stair Climb on Monday
Return to Waldorf next Saturday

COT:
Get well @Winston

Date: 2023-09-09
AO: thesandlot
Q: Defiance
PAX: CableGuy, Spud, Sloth, Dark Web
FNGs: 1 Dark Web
COUNT: 5
WARMUP: WMH, imperial walker, Hillbilly, Michael Phelps, Downward Dog into Cobra Kai, Hip/IT band Stretch
THE THANG: 45 minute 5k through Lyon Village with sets of 10 Burpees, 15 V-Ups, and 20 Merkins every 5 minutes; after the hill climb @ halfway point, sets of 5, 10, and 15 respectively MARY: None
ANNOUNCEMENTS: 9/11 stair climb on Monday
COT:We can learn a lot about ourselves when confronting an unexpected challenge. For example, for non-runners like me, if we know a 5k is coming up, we might worry about it, train, and stress about it. But when it’s unexpected and sprung on us, we find a way to get through it. We often have the goods inside us; sometimes it takes something unexpected to reveal just how much of which we are capable.

Date: 2023-08-18
AO: thefarm
Q: Chile
PAX: Infinity, Trolley, Matthew – Running Man, Gekko (Keith Capp), Sparky, Firehead, Squatter FNGs: 1 Squatter
COUNT: 8
WARMUP:
Frankensteins
Beet Pickers
Michael Phelps
Willie Maes Hayes
Arm circles
THE THANG:
25 Reverse Crunches
60 Sec Wall Sit
10 Burpees
15 Sit Ups
25 Bicycle Crunches
30 Squats

25 Dips
20 Squat Jumps
25 Sit ups
30 SSH

10 Merkins
10 Dips
10 Derkins
10 Dry Docks

20 squats
20 Lunges
20 Reverse Lunges
15 calf raises

20 Bird Dogs
30 Superman
15 Glute Bridges
MARY:
30 Sec Plank
20 Side crunches (each side)
20 Penquin crunches
15 Leg lifts
20 Nolan Ryans (10 each side)

COT:
“Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.”– John Quincy Adams

“If patience is worth anything, it must endure to the end of time. And a living faith will last in the midst of the blackest storm.”– Mahatma Gandhi

Date: 2023-09-08
AO: thepatriot
Q: 2 percent
PAX: Elvis, Major Payne, Strange Brew, CableGuy, Maguire, Booking, My Space, Ice Tea, Shake ‘N’ Bake, Flipper, Obadiah, sticks, Yardbird, 3 mile, Defiance, Overthrow, Anchorman, Gherkin, Hard Knox, Trifecta FNGs: None
COUNT: 21
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Arm Circles, Downward Dog, Kobra Kai

THE THANG: FORMAT
• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) • Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min • Set out 2 cones
• 1 cone is at the starting line
• 1 cone is 10 yards out
THE THANG
• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires. Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

MARY: None

ANNOUNCEMENTS: 9/11 stair climb – meet that Lincoln Memorial (park on Ohio Drive) 0430, overnight ruck, open Q at the Patriot on 9/11 for anyone who isn’t posting at the Lincoln Memorial, new AO in Falls Church now properly named IGNITE – Wednesdays 0530

COT: Ask for help. As men, a lot of times we think “I got this” and a lot of times we “don’t got this”. Don’t be shy about asking for help. Today’s workout was rather complex, and I needed help. I asked for it and there was no shortage of HIMs willing and able to pitch in. Thank you. P.S. I will NEVER ask for directions. I know EXACTLY where I am going.

Date: 2023-09-08
AO: sparta
Q: Doodles
PAX: Bluegrass, Peanuts, Battleship
FNGs: None
COUNT: 4
WARMUP: mosey lap, SSH, cherry pickers, down dog, WGS, Kobra Kia. THE THANG:
4 laps + 2 stadiums with exercises at end of each lap going up the elevator:

10 burpees then lap sprinting last straight away

10 burpees, 20 merkins then lap sprinting last straight away

10 burpees, 20 merkins, 30 air squats then lap sprinting last straight away

10 burpees, 20 merkins, 30 air squats, 40 overhead claps then stadium climbs up and down each aisle

10 burpees, 20 merkins, 30 air squats, 40 overhead claps then stadium climbs up and down each aisle

MARY: LBCs, pickle pushers, pickle pointers, Freddie mercuries
ANNOUNCEMENTS: stair climb o dark 4 on Monday, dads camp in Oct, Springfield 5k,
COT: 9-11 on Monday- take time to reflect on where you were that day and the lives impacted. Prayed.