Backblasts

Date: 2024-02-07
AO: thepatriot
Q: Booking
PAX: Pilgrim, Fredo, Lazlo, My Space, CableGuy, Wedding Singer, Big Short, Ice Tea, Coconuts, Shake ‘N’ Bake, Strange Brew, SkyMiles FNGs: None
COUNT: 13
WARMUP: SSH, Imperial Walkers, Hill Billies, Windmills, Michael Phelps, Cherry Pickers, WM Hayes, Cherry Pickers, Down Dog, World’s Greatest Stretch, Cobra Kai THE THANG:
20 OH Press- Murder Bunny (MB) to 25-yard line-20 Curls-bear crawl to goal line- 20 merkins – jog MB to 50-yard line- 20 low rows- karaoke back to goal line- 20 big boys- jog MB to 25-yard line- 20 squats- karaoke back to goal line- 20 merkins- jog MB to Goal line- 20 coupon swings- back pedal to goal line- 20 big boys- jog

20 around the world- Rifle carry to 25-yard line- 20 swings- bear crawl to goal line- 20 flutter kicks-jog Rifle carry to 50-yard line- 20 curls- Karaoke back to goal line- 20 merkins-jog
Rifle carry to 25-yard line- 20 leg raises- Karaoke back to goal line- 20 flutter kicks-jog
Rifle carry to goal line- 20 toe taps- back pedal to the goal line- 20 merkins-jog

20 Calf Raises with Coupon

Bear Crawl to the 25- 20 mountain climbers- Bear Crawl back to goal line

MARY: LBC, Dirty Dogs, Mule Kicks, Toy Soldiers
ANNOUNCEMENTS: Super Bowl Squares/ CSAUP – see slack channels
COT: Live each day to the fullest- you never know what life will throw your way. Enjoy the happiness and memories that come with the good days, but also learn from the hard and bad days- these lessons make you stronger and able to better deal with adversity that we all face in life.

Tags: thepatriot, Pilgrim, Fredo, Lazlo, My Space, CableGuy, Wedding Singer, Big Short, Ice Tea, Coconuts, Shake ‘N’ Bake, Strange Brew, SkyMiles

Date: 2024-02-07
AO: compound
Q: citrus
PAX: Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus
FNGs: None
COUNT: 7
THE WARMUP: SSH, Don Quixote, WMH, cherry pickers, whatever @Peanuts calls those arm crushers, Down Dog, world’s greatest stretch

THE THANG:
PAX divided into two teams, splitting a deck of cards in two. Each team drew a card, with standard rules of war deciding the winner. The winner go to choose to either: 1. Do the reps/exercises that both cards corresponded to, OR 2. Jump rope while the other team did the reps/exercises

Exercises were:
♥️ = lunges (IC)
♦️ = tempo squats (IC)
♠️ = merkins (IC)
♣️ = jumping pullups

JOKER = 10 burpees for the team that flipped it, plus they have to draw another card. Other team does 8 burpees.

Jumping rope was supposed to be the easy choice – if you flipped a couple of high cards, obviously you’d want to jump rope instead, right? Nope. The winners chose the exercises. Every. Single. Time.

MARY: LBCs, flutter kicks, Nolan Ryans

COT: This is the darkest, coldest, worst time of the year to be working out at 0530 outside. Nice work for everyone who has been making it out lately – it only gets better from here.

Tags: compound, Hightower, Popeyes, Peanuts, Doodles, Big Bird, Cactus

Date: 2024-02-07
AO: theaerie
Q: Rocketman
PAX: Jetstream, Renaissance
FNGs: None
COUNT: 3
WARMUP:

SSH
Windmills
Imperial and Hillbilly Walkers
Willy Mays Hayes

THE THANG:

A commonly used military baseline fitness assessment, the Army Physical Fitness Test (APFT), is a commonly administered challenge in events and the roster should be physically and mentally prepared.

“The APFT provides a measure of upper and lower body muscular endurance. It is a performance test that indicates a (roster’s) ability to perform physically and handle his or her own body weight. Army Physical Fitness Test standards are adjusted for age and physiological differences between the genders.” (From ArmyPRT.com)

The challenge:

– 2 Minutes: Maximum Push-Ups (Proper Form)
– 2 Minutes: Maximum Sit-Ups (Proper Form)
– 2 Mile Run (10 laps around the football field)

Did some weighted carries to and from the track.

Save your scores! We’ll do this again next year so we can see how we are doing. (Other WODs, like Murph or Cindy, are also helpful in the same way.)

ANNOUNCEMENTS:

– Super Bowl Squares fundraiser for Dungeon Master’s daughter! See Slack! – March 2nd: Rucking CSAUP

COT:

Whoever isolates himself seeks his own desire;
he breaks out against all sound judgment.
Proverbs 18:1

Don’t listen to the lies in the dark; you’re not alone.

Tags: theaerie, Jetstream, Renaissance

Date: 2024-02-07
AO: potomac-rising
Q: FIFA (F3 The Capital)
PAX: Promoter, John Kluge
FNGs: None
COUNT: 3
WARMUP:
15 SSH IC
10 double mountain climber plank jacks IC
10 hill billy merkins right side IC
10 imperial Walker squats IC
10 back lunge skip ups IC
10 side to side merkins IC
15 cherry pickers IC

THE THANG:
100’s – cumulatively accrue 100 of each exercise (3 pax posted so 33 each)

Taint scrapers OMQ
Overhead press OMQ
Chest press OMQ
Curls OMQ
Bent over rows OMQ
Squats OMQ

In between each set do the following in order:
8 burpees, 1 shuttle run
6 burpees, 1 shuttle run
4 burpees, 1 sprint there and back
3 burpees, 3 moseys
2 burpees, 2 moseys
1 burpee, 1 mosey

MARY:
20 Single leg v ups OMQ
20 Pickle pointer to big boy sit up OMQ
20 side crunch planks OMQ
20 reverse crunches OMQ

ANNOUNCEMENTS:
Buy Super Bowl squares, proceeds go to FARA to support DM’s daughter

COT:

Tags: potomac-rising, Promoter, John Kluge

Date: 2024-02-07
AO: ignite
Q: Gherkin
PAX: 2 percent, Bootlegger, Goldfish, Hobbyhorse, Kodak, Popeye, Legacy, Tony cha cha Vargas, Kipchoge FNGs: None
COUNT: 10
Warm Up
Side straddle hop, Imperial Walkers
Arm Circles, Michael Phelps
Cherry Pickers, WGS, Down Dog Cobra Kai

The Thang
45 Seconds of exercise,
15 10 seconds of rest
Merkins
Squats
Hand Release Merkins
Lunges – left leg
Staggered Merkins
Lunges – right leg
No Cheat Merkin
Calf Raises
Merkin & Rotation
Al Gores
Diamond Merkins
Curtsy Squat left leg
Spiderman Merkins
Curtsy squat right leg
Merkins
Flutter Kicks
Wide Arm Merkins
American Hammer
Derkins (Decline Merkins)
Low Plank
Breakdancer Merkins
Side Plank – Left
Hand Release Merkins
Side Plank – Right
Staggered Merkins
American Hammer
No Cheat Merkins
Low plank
Diamond Merkins
Side Plank – Left
Spiderman Merkins
Side Plank – Right

MARY
Flutter Kicks
Box Cutters
LBCs

Announcements
Overnight Ruck (CSAUP) March 2nd
Super Bowl squares
Next Wednesday bring food for the food bank

COT
BLUF is that I need to work on showing people more grace.
Watching Love on the Spectrum – people with autism focus on themselves more than is socially acceptable, ie they are selfish But everyone is selfish – it’s just a matter of degree.
What is normal to one person may be selfish to another
So don’t be quick to judge – show people around you grace when they don’t act the way you expect them to.

Tags: ignite, 2 percent, Bootlegger, Goldfish, Hobbyhorse, Kodak, Popeye, Legacy, Tony cha cha Vargas, Kipchoge