Backblasts

DATE: 2023-01-09
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity, Chile, Sparky
FNGs: None
COUNT: 5
WARMUP
Arm circles
Don quixote
Beet pickers
SSH

THE THANG
Leg lifts over coupon
Goblet squats
Rifle carry to midfield
Pushups with feet on blocks
Bent over rows
Goblet lunges to start
Hand over hand mericans (with coupon)
Coupon curls
Murder bunnies to midfield
Coupon swings
Coupon thrusters
Walk with coupon to start
Chest press with coupon
Rotate coupon around your body

MARY
LBCs
Low plank 60 second
Crunchy frogs
High plank 60 second
American hammer
Nolan Ryan
Penguin crunches
Starfish crunches
Flutter kicks

COT
A friend, Danny Olmes, wrote a book, Memoirs of An Ordinary Guy. I listened to an interview with a podcaster, about why he wrote the book. A few years ago he had parked his car in the parking garage at work, and a 95 year old woman in a Mickey mouse t-shirt walked in front of him, carrying a gym bag! He was inspired to keep a journal of “ordinary” experiences that inspired him.

The interview: https://soundcloud.com/rushtoreason/hr-2-rush-to-reason-273847668?in=rushtoreason/sets/rush-to-reason-january-4-2023&si=19e71eca7d9048d3b644a284af1f1cff&utm_source=clipboard&utm_medium=text&utm_campaign=social_sharing#t=27%3A36

DATE: 2023-01-09
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Brown Bag, Disco, Kodiak, Mr Haand, SPINAL TAP, Purple Rain FNGs: Attache, Kombucha
COUNT: 12
WARMUP: SSH, michael phelps, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap
THE THANG: Tabata, 25 seconds exercise / 10 seconds rest; 5 sets, mosey to end line and back in between sets Squats, cinder blocks
Big boi Sit ups
Burpees
Flutter kicks
Kb swings
Shoulder taps
Lunges
Shoulder press
MARY:
ANNOUNCEMENTS: goRuck in march
COT: hold things light lightly. YHC struggles with putting a lot of pressure to get things done and get them done well. it’s helpful … to a point. upon reflection, a better way would be to relax a bit, trust in the universe that things would be okay. the results would likely be the same but we’d enjoy the ride a lot more. hoping that I/we can do this in the future.

DATE: 2023-01-08
AO: Mor-Ruck-Ing
Q: Shake ‘N’ Bake
PAX: CableGuy, Kodiak, Sunshine, Wallace
FNGs: None
COUNT: 5
WARMUP: Oops!
THE THANG: Rucking & a little shuffling. Total of ~ 8miles. MARY: 40 Merkins
ANNOUNCEMENTS: Oops!
COT: Oops!

DATE: 2023-01-07
AO: Farm
Q: Sparky
PAX: Infinity, Matthew – Running Man
FNGs: Buzz
COUNT: 4
WARMUP: SSH, beet pickers, MP, surrenders, neck rolls, short Mozy THE THANG:
20 each

Mercans
Kneel shoulder press
Good mornings
Plank IC

Wide grip Mercans
Kneel arm circles
Good mornings
LBC

Rocking chair Mercans
Jump squats
Side lunges – low impact
Beach scissors

Diamond Mercans
Side squats
Broad jumps
Rosalitas

Mercans
Sumo squats
Grady corns
Planks

MARY: HIMS choice- flutter kicks, penguin March, slow LBC, stretches ANNOUNCEMENTS:
COT:
“Live simply so others may simply live. “
St Elizabeth Ann Seton

If you have a lot or maybe too much, be conscious of cutting back and pay it forward to those who might not have enough.

DATE: 2023-01-03
AO: Delphi
Q: I-Beam
PAX: Nano, Juneau, Ashe, K-Pop, Hoolihan, Dunder, Peanuts, Rocket, Hightower, Bluegrass, YNAB FNGs: None
COUNT: 12
WARMUP: SSHs, Arm Circles, Cherry Pickers, WMHs, Michael Phelps THE THANG:
PAX completed pairs of descending, then ascending reps for an inverted pyramid workout Round 1: Merkins/Big Boy Situps for 20/15/10/5/5/10/15/20 reps

Round 2: Squats/flutter kicks (In Cadence) 20/15/10/5/5/10/15/20 reps

Round 3: Bent Rows 20/15/10/5/5/10/20 reps & Mountain Climbers (in candence) 10/8/6/4/4/6/8/10

PAX moseyed to the wall for wall sits, passing the block down the line, and bear crawling to the end to await the passing block.

MARY: 25 count, in cadence, LBCs
ANNOUNCEMENTS: Sign up and prepare for Growruck ’23 in March COT: We aren’t promised tomorrow so make the most of your time today.