Backblasts

DATE: 2023-01-17
AO: Atlantis
Q: Infinity
PAX: Bratwurst, Deflator, True North, Horshack, Hammerhead
FNGs: 9-Lives (DRPAX), Redeye (DR FNG)
COUNT: 8
WarmUp: SSHs, IWs, WMHs, Beet Pickers, Rockettes, Michael Phelps, Grady Corns, and Mosey to the stairs.

The Thang:
Jacob’s Ladder: 1-6 Burpees, stairs, Squats.
“Faith is taking the first step, even when you can’t see the rest of the staircase.” – MLK, Jr.

85-sec Al Gore in commemoration of Rosa Parks refusing to give up her seat for a white man, followed by a boycott of all buses in Montgomery, Alabama for 385 days.

Bear Crawl 11’s, in honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter he penned, which included these words “Injustice anywhere is a threat to justice everywhere.” – MLK, Jr.
Bear Crawl 11’s: Jump Squat at the goal line and Bonnie Blairs at the 10-yard line, 1-10 and 10-1 (always adds to 11), Bear Crawl (modify to Walking Lunge) in between.

Mary: Flutter Kicks, Side Crunches, American Hammers, and Plank ‘til time ran out.

CoT:
MLK’s “I have a dream” speech is iconic and powerful—I challenge you to watch or listen to it sometime today. In addition, this speech exhibits the vision that MLK lived for—that of equal opportunity. This vision led him down a more difficult path through life, culminating in his assasination.

Living for a vision is not the easy road to travel; in fact, it will make life more difficult for you. However, living toward an end vision will give purpose and meaning to your life that will make bearing the additional burdens light. Seek to live toward an inspired vision of a better future—whatever that means for you. It will make all the difference.

DATE: 2023-01-17
AO: General
Q: Booking
PAX: 2 percent, citrus, Lazlo, Fairweather, Hard Knox, Obadiah FNGs: None
COUNT: 7
WARMUP: SSH Windmills Imperial Walkers Cherry pickers michael Phelps down dog cobra Kai worlds greatest stretch burpees (5)
THE THANG: burpee/ BW Squat ladder sideline to sideline. Start with one burpee run to opposite sideline one BW Squat and run back. Continue pattern until you get to 10 and 10 – total of 55 burpees / BW Squats.

Line up on goal line-
Bear crawl to 25- 20 merkins
Lunge walk to 50- 20 WW 1
Bear crawl to 25- 20 copperhead squats
Lunge walk to goal line- 20 burpees the 20 calf raises

Repeat above with 20 plank jacks, 20 Big Bois, and 20 squats on the above yard markers. Finish with 20 more burpees for a total of 100 burpees

MARY: LBC Flutters Toy Soldiers, Dirty Dog, Mule Kicks

ANNOUNCEMENTS: Grow Ruck in March
COT: Q told a story about knowing when your gut tells you to question the outcome of a situation. Following your gut instinct and challenging the outcome can sometime lead to a better outcome. Don’t always just accept the results of a situation as final be willing to question it.

DATE: 2023-01-17
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Cannoli, Butter, FIFA, Winston
FNGs: None
COUNT: 5
WARMUP:
SSH x 26 IC (count A to Z)
Frankenstein x AtoZ OYO out and back
Plank Jacks x AtoK IC
Mountain Climbers x LtoZ IC
Arm circles – 10 front and back OMC
Windmills x 10 IC
Cherry Pickers x 12 IC

THE THANG:

“Elementary School”
Get coupons – go to playground
Begin with single-file loop around playground
kindergarten: 12x Jump overs (over coupon), then loop (skipping) 1st grade: repeat above, 12x curls, then loop (ass-kickers) 2nd grade: repeat above, add squats (with coupon), then loop (holding hands)
3rd grade: repeat above, add Bend over row (with coupon), then loop (high knees) 4th grade: repeat above, add 12x Merkins, then loop, then loop (hopping)
5th grade: repeat above, add Overhead (with coupon), then loop (your ass kissers)

Lunge forward 12x into 6th grade (optional with coupon), then loop (recovery). Repeat lunge backwards 12x

“Bropee”
12x Performing a burpee with a partner simultaneously so that on your squat jump up you execute a most excellent high ten. (loop and then repeat if time)

MARY:
Round of five Mary’s selected by group
Freddy Mercurys x 15 IC
American Hammer x 10 IC
Plank-o-Rama x 10 IC (front, right, front, left, front)
Flutters x AtoJ IC
Scissors x LtoZ IC

ANNOUNCEMENTS:
1/19 Thirsty Thursday

COT:
4th grade dirty joke

DATE: 2023-01-14
AO: Sandlot
Q: Jenner
PAX: Beaux, Booking, Fairweather, Traveler, citrus, Lazlo
FNGs: FNG Spalding
COUNT: 8
WARMUP: SSH, Imperial Walkers, Arm Circles, WMHs, SSH, Cherry Pickers, Downward Dog, Cobra Kai, Mountain Climbers, SSH

THE THANG: Mosey over to the Washington and Liberty parking garage tennis courts.

Jack Jack Webs: 1 Merkin, 4 Plank Jacks, 2 Merkins, 8 Plank Jacks and increasing to 6 rounds.

Burpee Tag: Pair off in teams, YHC and FNG Spalding were “It”. Rules were: Must run in a straight line, must perform burpees to turn, once you are tagged you join the team that is “it” and hunt the others. When doing burpees, runners alternate between 3 and 7 reps while team that is “it” does 2 and 5. When in sight of each other, can tik tok to alternate burpees with your partner. Somehow, this worked out OK before we were all dead tired and the last two teams were tagged within a min of each other.

Jump Webs: 1 Jump Squat, 4 Squats, 2 Jump Squats, 8 Squats, and increasing until 6 rounds.

Mosey over the park behind the parking lot.

Jack Webb: 1 Merkin, 4 Air Presses, 2 Merkins, 8 Air Presses, and increasing to 7 rounds.

Mosey over to the playground. Split up into 3 teams for 3 station Dora style. Objective is to do 300 Box Jumps between your team. One partner runs across the field and does 5 Erkins on the benches and runs back. The last partner climbs up and slides down the slide, preferably a unique way each time and as many times as you can.

Mosey back to the starting position.

MARY: Captain Thor: 1 Big Boi Situp, 4 American Hammers single count, 2 Big Boi Situps, 8 American Hammers, and increasing until 5 rounds. End on 25 Flutter Kicks.

ANNOUNCEMENTS: Take a few seconds for F3 PAX Cardinal’s passing. GTE end of March.

COT: Today we did 1 harsh exercise and 4 seemingly easier ones and kept that ratio while it got tougher and tougher. Think about the negative feedback / “constructive feedback” you give and think about the positive feedback. With athletes, the best coaches give 6 positive tips and encouragement to every 1 criticism. With your work colleagues and with your children, studies have shown the optimum number can be 8 positives to every 1 negative. So make the positives easier and plentiful!

DATE: 2023-01-16
AO: Mondaynightruckers
Q: Stewie
PAX: Rocketman, Tron, Yellow Jacket, Brass Monkey
FNGs: FNG: Jolly Green
COUNT: 6
WARMUP: stretch
THE THANG: 5.77mi ruck. 1h41m
MARY: nope
ANNOUNCEMENTS: see channel
COT:
1. Welcome FNG Alex (Jolly Green)!

2. Read something written by a guy named Mr. Tee thats doest wear gold chains that reminded me to slow down and dont lose focus on what matters…”…a big reason why we chase success is so that we can bring joy to the people around us. But we can already do that by being present for the people we love.

Even if you think of yourself as the most masculine of men, it doesn’t make you any less manly to show some love and appreciation to the people around you just for being there”

3. Prayer requests