Backblasts

Date: 2024-01-10
AO: apollo
Q: Bluegrass
PAX: Nano, Juneau, John Clemmer, Peanuts
FNGs: None
COUNT: 5
WARMUP:
SSH
Don Quixote
Arm circles
Willy Mays hays
Daisy Picker
Legs/calf
Stretch what you need

THE THANG:

1. Death Valley.
Start at the goal line, do 12 reps, move of travel to 10 yard line for 10 reps, etc all the way to the other goal line 12-10-8-6-4-2-4-6-8-10-12
12 – Burpees
10 – Merkin
8 – jump squat (Double Scoop)
6 – lunges (hard way)
4 – dry docks
2 – 2 minute Plank
Mode of travel options:
bear crawl / lunge walk / frog jump

2. string of pearls.
Mosey to first spot 5 reps. Mosey to second spot, repeat 5 reps of exercise 1 and add a new 10 rep exercise. Mosey to next spot, repeat previous two exercises and add a third for 15 reps. Go up to 25 reps and then back down.

MARY: no time
ANNOUNCEMENTS: 2nd F tomorrow in Falls Church.
COT: Reach out to someone in his week. We never know how long you have on this earth. It’s easy to say but hard to take that step. Take 10 minutes and make a call. Prayers for healing!

Date: 2024-01-09
AO: atlantis
Q: Bratwurst
PAX: Rick Bobby (F3 NWHWY), Hammerhead, Deflator, True North FNGs: None
COUNT: 5

WARMUP:
Mozied to the dock area.
14×4-count side straddle hop
14×4-count Calf raises
Arm circles, one direction then the other
Arm across the chest
arms behind the head
7x twist bend and rotate
7x woodchoppers
7x dynamic hurdles stretch
2×20-second butterfly stretch
THE THANG:
Sets of 3 workouts, with various crawls in between. Traversed the whole pier and back. Set 1:
○14×4-count forward lunges
○14xAir squats
○14×4-count backward lunges
Bearcrawl
Set 2:
○10xMerkins
○10×4-count Left side Jane Fondas
○14×4-count LBCs
○10×4-count right side Jane Fondas
Crawlbear
Set 3:
○20×4-count side straddle hop
○10xBurpees
○14×4-count good mornings
Bearcrawl sideways (name suggestions?)
Set 4:
○14×4-count crunchy frogs
○14×4-count mountain climbers
○Ring of fire 31-second plank
Sideways crab crawl (tougher than expected; noted for next time) Ran through this entire Set once more, replaced crawls with short runs.
COT: pointed out there was some cyclic nature to the way I designed the workout, linked it to ebb and flow of physical fitness and how we should work our ways out of setbacks.

Date: 2024-01-08
AO: mondaynightruckers
Q: Stewie
PAX: Rocketman, Chasqui, Jetstream
FNGs: None
COUNT: 4
WARMUP: nooe
THE THANG:
Rucking Conway Robinson State Forest 4.5 miles.
40lb and 50lb sandbags brought for EC.
Pax got ran out into flooded trails 0.5mile in and modified as needed. Midruck performed a round of airsquats. MARY: nope
ANNOUNCEMENTS:
-Late Jan or Early Feb TBD…Sky Meadows Ruck
-Feb 17…GORUCK Tough
-Daily OYO Challenge, see the aerie channel
-Misogi Challenge
-26 mi Star, 75mile in 3months, and other fun things

COT:
Set goals, something hard and make the year memorable.

Date: 2024-01-08
AO: thefarm
Q: Trolley
PAX: Squatter, Sparky, Matthew – Running Man, Lumbergh, Moneyball, Firehead, F-No FNGs: 1 F-No
COUNT: 8
A series of difficult and sometimes chidish exercises.

WARMUP: SSH, Arm Circles, Don Quixotes, Cherry Pickers, WMH, Down Dog, Kobra Kai, Mosey around the fields

THE THANG:
Convened at the benches – Dips (20), durkins (10), toe taps (10 in cadence)
Ring of fire – each man took turns bear crawling around the pax while all completed mountain climbers, toy soldiers, burpees, calf raises, box jump, body weight squats, & star jumps
Chose buddies and took possitions on the sideline. Leap frog to half field. Gallop to end. Gallop to midfield (leading with other leg) then wheelbarrow to end (swiching possitions half way). Repeat bench exercises
Repeat ring of fire with bear crawling while pax did mountain climbers, toy soldiers, burpees, star jumps, high knees, burpees, bws, and WW2.
Repeat sideline exercising with bear crawls and skipping in place of leap frog, wheelbarrows, and galloping. MARY: Flutterkicks
ANNOUNCEMENTS: Ruck/Hike Feb 10
COT: Isaiah‬ ‭43:18‭-‬19‬ ‭NRSV‬
“Do not remember the former things, or consider the things of old. I am about to do a new thing; now it springs forth, do you not perceive it? I will make a way in the wilderness and rivers in the desert.” Read 2x and reflected upon it briefly, followed by prayer.

Date: 2024-01-09
AO: freestate
Q: Horshack
PAX: John Kluge, Winston, FIFA (F3 The Capital), Bluto, Greenspan, Cannoli FNGs: None
COUNT: 7
WARMUP:
SSH x 19 IC
Learning to fly = arm circles + squats x 19 IC
Windmills x 19 IC
Hillbillies x 19 IC
Michael Phelps x 19 IC
Cherry Pickers x 19 IC
Willy Mays Hayes

THE THANG: Ones & Nines
Proceed to end line:
1 Merkin IC / 9 Burpees OYO
Inch worm to the Foul line and back
2 Merkins IC / 8 Burpees OYO
Bear crawl to the top of the key and back
3 Merkins IC / 7 Burpees OYO
Lunge walk to mid court and back
4 Merkins IC / 6 Burpees OYO
Ass kickers to opposite key and back
5 Merkins IC / 5 Burpees OYO
Sprint to opposite end line and back
6 Merkins IC / 4 Burpees OYO
Karaoke opposite key and back
7 Merkins IC / 3 Burpees OYO
Hop on one foot to Mid court and back on the other foot 8 Merkins IC / 2 Burpees OYO
Broad jump Top of the key and back
9 Merkins IC / 1 Burpees OYO
Crab walk to foul line and back

MARY:
Big Boi Sit Ups x 19 OYO
Leg Lift Rosalitas x 19 IC
Scissors x 19 IC
Plank-o-rama 19-19-19-19-19
Dying Cockroach x 19 IC
LBCs x 19 IC
Flutters x 19 IC

Announcements:
Skipping Adopt A Road this month – next one will be on Saturday Feb 3rd Thirsty F3rd Thursday – dry for some. Shift to January 25th
Super Bowl Squares to cover regional costs and the remainder goes to Miriams Kitchen. $10 per square. 3rd annual Super Bowl party at the WhoreShack on Sunday Feb 11th – it will have a Mardi Gras theme Promoter will have his VQ tomorrow at #potomac-rising

COT:
Suzanne’s 80-year-old uncle died on New Years weekend after complications from a stroke he suffered over Thanksgiving. Like most people at the end of life, her uncle did not have instructions for what he wanted if he became incapacitated. So, the hospital and staff did tests and he became restless, they sedated him, and he became delirious and started flailing, they restrained him, and he dislocated his shoulder and on it went. Suzanne’s aunt thought she was doing the right thing by keeping him alive, because it would be what her uncle would have wanted. But she was getting conflicting advice from a rotating parade several doctors, nurses and specialists, but none recommended palliative care for pain. Almost 90% of doctors have a Do Not Resuscitate order (or DNR for short) for once they reach 75 years old. They know the pain and suffering that the medical ecosystem inflicts on patients to preserve life at all costs. On the other hand, approx only 10% of the general public has a DNR in place
https://time.com/131443/why-your-doctor-probably-has-a-do-not-resuscitate-order/
I’ve had the honor of supporting four people – both of my parents and my aunt and uncle who lived in Rockville – during their final days. While they were still of sound mind, they signed a medical directive so I could make health decisions if they became incapacitated. It can be a tough conversation, but well worth it.