Backblasts

DATE: 2023-01-25
AO: Aerie
Q: Chasqui
PAX: Rocketman, Passport, Yellow Jacket
FNGs: None
COUNT: 4
Bring the Pain

Warmup:
– 1.5 loop mosey around the field w/: high knees + butt kickers + high jumps + zig zag – side straddle hops, cherry pickers, arm circles, arm stretching

The Thang:
//// 1st interval ////
– 30 yd suicides (10yd intervals)
1 runner at a time, everyone else holds a high plank with a coupon on their back. Repeat – Big boy sit-ups w/coupon x30
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

//// 2nd interval ////
– 30 yd suicides (10yd intervals)
1 runner at a time, others hold a high plank with coupon slides R/L. Repeat – Big boy sit-ups w/coupon x30
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

//// 3rd interval ////
– 15 yd Bear crawl suicides (5yd intervals)
– Big boy sit-ups w/coupon x20
– Curls x30
– Rows R/L 15×2
– Nolan Ryan R/L 15×2
– Squat thrusters w/coupon

6-Minutes of Mary
– Baby crunches
– Belly lifts bridges
– V Ups

Cool down:
Mix stretches

Announcements: Brew-run 2/2 @ 7:30PM location TBD. Battlefield Ruck 2/11 @ 7:30AM. Check the channel for Grow ruck training events.

COT:
Expectations and motivation
Ask yourself: What are my expectations for today, this week, month or year? How can I accomplish it?How can I stay motivated?Whether you have a short term or long term goal, a key method of achieving it is having consistency. Over time your consistency will become a commitment. With commitment comes achievement!

DATE: 2023-01-25
AO: Compound
Q: Doodles
PAX: Popeyes, Rambler, Hightower, Obadiah, Booking, Yardbird, Poe, Snake (Will Harris), Peanuts FNGs: None
COUNT: 10
WARMUP: SSHs, cherry pickers, willer Mays, arm circles, world’s greatest stretch to cobra Kia.
THE THANG: Split into 2 groups. Q had set up zig zag course that started 5 burpees at side line corner of end zone then bear crawl across field then 10 SSH then bear crawl to other sideline and perform 15 merkins. Then mosey (catch breath) 20 yds up sideline and perform 15 merkins then across field lunge walk to middle 10 SSH then walk lunge to sideline and 5 burpees. Then mosey 20 yds and 5 burpees then side shuffle to middle and 10 SSH and then side shuffle to other sideline and 15 merkins, then 20 yds and 15 merkins and skip to middle 10 SSH and skip to sideline 5 burpees. Course complete – Mosey 1 lap and rinse and repeat for total of 2x. Totals of 50 burpees, 80 plus SSH and 120 merkins. 4 mosey laps total = 1 mile MARY: round of mary that included plank chases around the circle ANNOUNCEMENTS: Grow Ruck and Super Bowl Sqaures
COT: Reflected on mass shootings. Challenge each to engage outliers in our daily interactions- grocery store, neighborhood, work , etc. You never know when your “Hello” might help break a downward cycle. As men and leaders in our community we need to be examples of finding common ground with those we might disagree with. Lead with love and forgiveness.

DATE: 2023-01-24
AO: Atlantis
Q: True North
PAX: Chuck Taylor, Infinity, True North
FNGs: None
COUNT: 3
WARMUP: 24x ski pole hops, arm circles, Freddy Mercury, and Rockstar jumps
THE THANG: mosey to Tingey Plaza field, perform #reps corresponding to 2 digits of selected year tied to USNA at each end of the field, then switch #reps Founding, 18/45 – squats/SSH, then 45/18 reps
Rickover graduation, 19/22 – Australian snow angels/burpees
Brad Snyder graduation, 20/06 – merkin/skater hops
Pres. Carter graduation, 19/47 – low plank/American hammer
David Robinson graduation, 19/87 – crunches/calf raises
MARY: 20/09 – crunchy frogs/Bonnie Blairs (no flipped reps of 09/20) ANNOUNCEMENTS: see ruck info from horshack
COT: incremental progress repeated is unstoppable. keep getting up and showing up and you’ll be golden.

DATE: 2023-01-25
AO: Farm
Q: Faceplant
PAX: Matthew – Running Man, Infinity
FNGs: None
COUNT: 3
WARMUP: 25 SSH, 25 MC, 10MP, Arm Circles, 5 Slow Burpees, Down Dog, Beet Pickers Run around fields
THE THANG:
20 tic to. Burpees —- divide in half and alternate who does a burpee Dora – teams
100 merkins
Run from side of field to far goal postand back
Hold high plan until pack finishes

20 tic toc burpees
100 brake dancers
Partner does lung walks 1/4 of the side of the field and back

20 tic toc burpees
300 LBCs
Partner does karaoke across side of field and back

20 tic toc burpees

Bear crawl from side of field to near goal post and crab walk back

MARY:
25 flutter kicks
12 Nolan Ryans on each side
25 Freddy Mercurys
50 LBCs
Brief stretch
ANNOUNCEMENTS:
COT: there is no triumph without struggle

DATE: 2023-01-19
AO: Olympus
Q: Rambler
PAX: Pop Fly, Juneau, Doodles, YNAB, Nano, Zeus, Peanuts, Rollingstone FNGs: None
COUNT: 9
WARMUP: SSH, CP, WMH, DD, CK
THE THANG: Bag Move to 1st staircase. Pair up across stairs. 2 per team. Coupon up and down. At top complete – 10x – OHP, 10x – Curl, 10X – Squat, 10x-merkin, 10x – WW2. Partner downstairs squats while waiting for transition. Move to field and bear crawl with coupon across field. At next stair case complete the same as stair case 1. Return and complete across field with coupon – MB, BC or lunge. Return to ctr for mary. MARY: Dead starfish, LBC, Glee
ANNOUNCEMENTS: Support/participate in the GrowRuck
COT: This group is a great source for overcoming challenges.