Backblasts

Date: 2023-08-16
AO: apollo
Q: Juneau
PAX: Monk, Bluegrass, MileHigh, Obadiah
FNGs: None
COUNT: 5
WARMUP: SSH, Michael Phelps, Cherry Pickers, Downward Dog, Cobra Kai, Fellowship Lap THE THANG:
1. Mosey to the bleacher stairs with coupons.
a. Paxs conduct squats while two paxs farmer carry two coupons up and back down. Rinse and Repeat. b. Merkins and rifleman carry, rinse and repeat.
c. Squats every step up and down without the coupon.
d. Inclined merkins up and down every seat.
2. Mosey to goal line with coupons.
a. 3 pax farmer carry to 50 yrd line and back while others conduct Diamond merkins. Rotate. b. 3 rifle carry while others conduct flutter kicks. Rotate.
c. 3 one hand farmer carry while others conduct chest press with coupon. Rotate. MARY: yes
ANNOUNCEMENTS: 9/11 stair climb
COT: With Kindergarten starting for my oldest there have been lots of emotions in our house. When my daughter escalates I escalate which does not end well for either us. My wife is great at reminding me that I am 34 and my daughter is 5. We need people in our lives to speak truth with love into us to help us take a step back from harmful situations.

Date: 2023-08-14
AO: thepatriot
Q: Major Payne
PAX: Wedding Singer, Coconuts, Strange Brew, Overthrow, Coat Factory, Smokey, Obadiah, Anchorman, Flipper, bogey, CableGuy, Big Short FNGs: None
COUNT: 13
13 gathered Monday for the Longest mile plus! Life sometimes seems like the longest mile. Here’s what happened:

WARMUP:

SSH x30
WMH x10
Imperial Walker x10
LBAC/Reverse x10 each
BWS x 10
Slow Merkin x10

THE THANG:

Longest mile. Repeat 4x. Pick up 6 every 400m.
• 10 Burpees
• 100 meter Run
• 20 Merkins
• 100 meter Run
• 30 LBCs
• 100 meter Run
• 40 squats
• 100 meter Run

The first lap was just a “do it” lap. Second lap was timed and third lap was “go faster.” Final lap was together, like life should always be.

Jacobs Ladder- climb steps, 1 jump squat, back down, 6 burpees, back up, increasing jump squats and decreasing burpees each time, maintaining 7 reps.

MARY:

25 x flutter kicks
25 x LBCs
25 x Superman pulses

ANNOUNCEMENTS: 9-11 stairclimb!! Next Wednesday we kick off the Falls Church AO at Columbia Baptist Church. SYITG!

COT: Prides blunts the very instrument we need to own in order to succeed: our mind. Our ability to learn, to adapt, to be flexible, to build relationships, all of this is dulled by pride.

Date: 2023-08-16
AO: compound
Q: Poe
PAX: Booking, Cowboy, Walk-on, Doodles, Roddick, Yardbird, Monte Karlo, citrus, Peanuts FNGs: None
COUNT: 10
WARMUP: SSH, LBAC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, IW, Down Dog, Up Dog, WGS

THE THANG:
Mosey to parking garage steps
Pax took turns on balance board
Full set = 11 flights of stairs and 15 reps each of Merkins, OH Claps IC, and Sit Ups
For each second a pax could remain on the board, reduce the reps by 1 for that set Every pax got a turn – best effort was 3 seconds (lots of 2’s) = lots of stairs Mosey back to field

MARY:
Side plank dips, dirty dog

ANNOUNCEMENTS:
9/11 stair climb plus overnight ruck
Roddick leading Sasquatch workout this coming Saturday

COT: Lots of things look easy at first glance – but, like a balance board – most things worth doing are harder than they seem at first

Date: 2023-08-16
AO: horizon-ao
Q: Gherkin
PAX: Disco, Kodiak, Magoo, Mr Haand, Defiance, SPINAL TAP, Kombucha, Classified FNGs: None
COUNT: 9
WARMUP:
SSH, IW, MP, CP, WMY, CK, OYO

THE THANG:
3 sets of 10 exercises in which we Exercise for 50 seconds, recover (and transition to new exercise) for 10 seconds. Rest 1 minute between sets

Set 1
Hand release merkins
WW1 w/ block
Squats w/ block
Blockies
Mountain climbers
Lunge w/ block
Coupon curls
Burpee block jump overs
High knees
No surrenders

Set 2
Merkins
LBCs
Bobby Hurley
Dancing Crab
Toy Soldiers
Curtsy lunge /block
Cheat press
Plank jacks
Imaginary jump rope
Dips

Set 3
Repeat set 1

MARY:
Included above

ANNOUNCEMENTS:
9-11. Stair climb
Possible alternative to Iron Pax workout at Patriot – let Kodiak know if interested in attending

COT:

Weird Al Yankovic proves you can excel without taking yourself too seriously. He has been nominated for 16 Grammys and won 5, all while making silly songs. Let’s work hard but not take ourselves too seriously.

Date: 2023-08-16
AO: thefarm
Q: Matthew – Running Man
PAX: Chile, Trolley, Gekko (Keith Capp), Infinity
FNGs: None
COUNT: 5
WARMUP:
Willy Mayes Hayes
Beet pickers
Itty bitty arm circles
Calf raises
Mosey around the soccer fields

THE THANG:
40 squats
40 glute bridges
40 LBCs
Bear crawl to second cone, crawl bear to first cone, bear crawl to third cone, crawl bear to second cone, etc. 40 squats
40 glute bridges
40 LBCs
Walking lunge to second cone, reverse lunge to first cone, etc 30 flutter kicks
30 J-Los
30 commandos
Suicides to end of the field
30 flutter kicks
30 J-Los
30 commandos
Suicides to end of the field
20 hand release release merkins
20 squat jumps
20 Bonnie Blairs
Butt kickers to end of the field
20 hand release release merkins
20 squat jumps
20 Bonnie Blairs
Butt kickers to end of the field

COT:
Be anxiously engaged in a good cause!