Backblasts

DATE: 2023-04-18
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, CashOnly, Deagle, FIFA, Wildcat, Winston FNGs: Buddy Love, Mumford
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Michael Phelps – 10 IC
Windmills x 15 IC
Willie Mays x 8 IC
Cherry Pickers 10 IC

Mosey to third base

THE THANG:

7 of Diamonds
Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work.
For the first round, do 7 reps burpees at each of the 4 corners with a mosey in between corners.
Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.
Mosey to opposite side of field and back
(If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice.) Round 5, 21 Freddy Mercuries at each of the 4 corners.
Round 6, 14 air pushes at each of the 4 corners.
Round 7, 7 burpees at each of the 4 corners.

MARY:
X-factors x 15 IC
Baby crunches x 15 IC
Scissors x 10 IC

COT:
Don’t miss an opportunity to invest each day, however small, in your family relationships.

ANNOUNCEMENTS:
4/20 6:30pm, Thirsty Thursday at the Irish Inn at Glen Echo

DATE: 2023-04-17
AO: Mondaynightruckers
Q: Mincemeat
PAX: Rocketman, Stewie, Squirrel, MacGruber, Tron, Blip, Jetstream, Yellow Jacket FNGs: None
COUNT: 9

THE THANG: 4.38 miles over varied terrain in 1:31:45.
COT: Philippians 2:3-7. Look to the interests of others, remembering the ultimate example of Christ. ANNOUNCEMENTS: See below!

DATE: 2023-04-17
AO: Horizon-Ao
Q: sticks
PAX: Obadiah, Mr Haand, SPINAL TAP, Trifecta, Kodiak, Magoo, Poe FNGs: attache
COUNT: 9
WARMUP: Donkey Kicks, Dirty Dogs, IW, SSH, Stretch
THE THANG:
25 Burpees, One Lap
50 Mercans, One Lap
Walk Lunge to Midline, One Lap
100 air squats, One Lap
150 seal claps + 50 air presses, One Lap
150 Calf Raises, One Lap
15 Burpees
MARY: Flutter Kicks, LBC’s, Plank
ANNOUNCEMENTS: Dads Camp
COT: Go alone if you want to go fast, go together if you want to go far.

DATE: 2023-04-15
AO: Olympus
Q: Popeyes
PAX: Pop Fly, Ashe, Hightower, Peanuts, Battleship, Nano, Obadiah, Yard Sale, Rambler, Red Baron, Zeus, Doodles, YNAB FNGs: None
COUNT: 14
WARMUP: Laps with arm circles, butt kickers, etc
THE THANG: Each person runs 3 miles (min). Ultimate.
MARY: 4-7-8 breathing routine
ANNOUNCEMENTS: Lots! Dad’s camp and others.
COT: Your breath can be your thermometer of what’s going on inside your body and it can be your thermostat to regulate your mood.

DATE: 2023-04-17
AO: Patriot
Q: Wedding Singer
PAX: Major Payne, Big Short, Lucius, bogey, CableGuy, 2 percent, Jag, Booking, Shake ‘N’ Bake, Lazlo, Ice Tea, citrus, Sunshine, Legacy, Smokey, Strange Brew FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walkers, Hillbillies, Michael Phelps, Cherry Pickers, WMH, Downward Dog, World’s Greatest Stretch

THE THANG: PAX counted off into four groups for rotations
1 – 20 Overhead Press / 20 Coupon Squats / 20 Around the World / Bearcrawl to 2 2 – 20 Merkins / 20 Big Boi Sit-ups / 20 IC Shoulder Taps / Lunge Walk to 3 3 – 20 Coupon Curls / 20 Atlas Shrug / 20 Coupon Rows / Run to track 4 – Run a lap, serve as timer

MARY: LBCs, Nolan Ryans, Side Plank Leg Lift, Bird Dogs, Flutter Kicks

ANNOUNCEMENTS: Boneathon, 5 year anniversary planning

COT: Q did his regular Saturday morning run, then met up with bikers who had done a 50 mile gravel ride. Tracked @roadkill and @patchouli who were running 50 miles. Morning run felt like less of an accomplishment, but that’s not right. Don’t compare yourself to others – or even your younger self. Get out there, be consistent, do your thing, and feel good about it.