Backblasts

DATE: 2023-07-11
AO: General
Q: Obadiah
PAX: Lazlo, Hard Knox, Toolbox, Jenner, Defiance
FNGs: None
COUNT: 6
WARMUP: SSH, cherry pickers, WMH, down dog, merkins, Michael Phelps THE THANG: PAX # 1-6

1&2 rolled the 15 sided exercise die and did the suggested exercise (burpees, squat jumps, merkins, Freddy mercuries, etc) while 3-6 did a 400 meter lap. Those on the die answered:

1). What is bringing you joy?
2). What is bringing you grief/sorrow? (rd 2)

3 replaced 1; 1,4,5,6 did a lap and 2&3 did the exercise
4 replaced 2; 1,2,5,6 did a lap and 3&4 did the exercise

This continued for 2 complete rounds.

MARY: toy soldiers, rowboats and canoes, Freddy mercuries, gas pumpers, ANNOUNCEMENTS: 2024 ruck and float planning begins
COT: Arrival is overrated, it’s about the journey for yourself and others

DATE: 2023-07-11
AO: Delphi
Q: Rocket
PAX: Rambler, Nano, Doodles, K-Pop, Peanuts, Dropout, ToolTime FNGs: Hojo (not an FNG, just couldn’t find him)
COUNT: 9
WARMUP: side straddle hops, arm circles, Michael Phelps, cherry pickers, Willie Mays Hayes, buttkickers, high knees, karaoke

THE THANG:
blackjack
1 big boy sit-up, run 100 yards, 20 ‘merkins, run back
2 BBS, run, 19 ‘merkins, run back
Repeat until you do 20 BBS and 1 ‘merkin
(Total of 2.5 miles, 210 BBS, and 210 ‘merkins)

3 Slurpees (burpee with 2 donkey kicks)

MARY: stretching

ANNOUNCEMENTS: sign up to Q; 9/11 stair climb will be here before we know it; rundown of various volunteer opportunities within F3

COT: don’t strive to be perfect. Strive to be better.

DATE: 2023-07-10
AO: Patriot
Q: Anchorman
PAX: Legacy, Big Short, Wedding Singer, CableGuy, Strange Brew, Smokey, Ice Tea, Lazlo, Booking, Jag, Major Payne FNGs: None
COUNT: 12
WARMUP:
SSH
Cherry Pickers
Imperial Walkers
Willie Mays Hays
Downward Dog
World’s Greatest Stretch
Cobra Kai

THE THANG: Around the World
Italy – 20 x Merkins, run x 100 yards, 20 x squat jumps, bear crawl to other side, 20 x flutter kicks, run 100 yards, 20 x mountain climbers.

Europe Stops-Bear crawl again, 20 x shoulder taps, run 100 yards, 20 x squats, bear crawl, 20 x WW1, 50 yards of lunge walk, 50 yard jog, 10 x burpees, bear crawl

Haiti – mosy to parking lot, 10 x burpees, 20 yards lunges, mosy to amphitheater

Peru – 10 x box jumps, 20 x dips, 20 x derkins

Zambia – mosy, lung walk x 20 yards

Japan – 10 x burpees, 3 x suicides

Home – Mosy to 50 yard line

MARY:
40 x LBCs, 20 x Freddy Mercury

ANNOUNCEMENTS: 9/11 stair climb coming

COT: Life is a journey – it can take you many places! Find out where you can make impact – and go for it. Started a charity in 2010 out of the Haiti earthquake and continue to just get back on the ‘field’ as life goes on (headed to Zambia next week). Go seize your purpose!

DATE: 2023-07-10
AO: Horizon-Ao
Q: Disco
PAX: Magoo, Fish Fry, Purple Rain, Kodiak, 3 mile, sticks, Poe, Old Bay FNGs: None
COUNT: 9
WARMUP: m Phelps. LBACs, SSH, CP/WMH, DDog/C Kai/Child’s Pose, 1OYO. Fellowship lap. THE THANG: Uo and Down the Field
KB swings
Murder Bunny Ricky Bobby (Plank Jacks)
Squat jumps
Carioca/Yves Poll
Blockees
Chest press
Shuttle run
Merkins (x2)
K2s
Bear Crawl Ricky Bobby (Plank Jacks)
KB swings (again)
Dips
Blockees (again)
MARY: Each One Pick One: Flutters, Lateral dips, bird dog, broken suitcase, gas pumpers, Superman pull-ups, 3 others. ANNOUNCEMENTS:
COT: The key to life is not accumulation but contribution. – Steve Covey As we enter the 2nd half of the year, reflect on what/where you are contributing to your personal, professional, and civic relationships – with an expectation of return or unconditionally. Modify as necessary.

DATE: 2023-07-08
AO: Sandlot
Q: 2 percent
PAX: Stitch, Legacy, Defiance
FNGs: @RoyaleWithCheese
COUNT: 5
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Michael Phelps, Arm Circles, Willy Mays Hays, Root Vegetable Extractors, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG: Mosey to the General
Pull ups – 2 rounds max effort while remaining PAX performed SSH’s

Singular Block Box jumps
20 Derkins
20 Dips
5 rounds of Moving box jumps
20 Derkins
20 Dips

50 LBC’s

Mosey to the trail – top of the hill, runner runs down to the bottom of the hill, does 2 burpees at the bottom- while remaining PAX alternate between plank hold, spider man merkins, plank jacks, break dancers

Mosey to the bike racks
20 Dips
Bike rack bear crawls

Mosey back to the parking lot for some coupon work

20 KB Swings
20 Curls
20 Overhead Press
20 Bent over rows
10 Blockies

MARY: Ran out of time

ANNOUNCEMENTS: None

COT: QIC discussed the gender pay gap issue we continue to face as a nation in the wake of the USSF settlement with the USWNT. Obviously this is not just contained to athletics. We see the disparity every day in the workplace and other facets of life. Although there has been progress made there is a lot more work to be done.