Backblasts

DATE: 2023-03-13
AO: Patriot
Q: Flipper
PAX: Anchorman, Big Short, bogey, Bone, CableGuy, Ice Tea, Lazlo, Legacy, My Space, Sunshine, Wallace FNGs: Smokey
COUNT: 14
WARMUP: SSHs, Hill Billies, Windmills, Onion Pickers, WMHs, DDs, greatest stretch in the history of stretches

THE THANG: Group moseyed to the playground for 3 rounds of alternating toes to bars, durkins, and squats

Mosey back to the track for wall sit/bear crawls Ricky Bobby style.

Then performed 11s with burpees and Bonnie Blairs.

Finished it off with a game or Do or Die (thanks to #rambler for the idea)

MARY: LBCs, WWIs, and Toy Soldiers

ANNOUNCEMENTS: Grow Ruck, March Madness betting opportunities

COT: The Q recently had some family issues with an aging family member. Thanks to some different insight and perspectives from another family member, I was able to refocus my attitude and view. We can often benefit from talking about something with others that we wouldn’t normally engage in order to consider different points of view and perspectives. Find opportunities to do this throughout the week.

DATE: 2023-03-12
AO: Mor-Ruck-Ing
Q: citrus
PAX: Roddick, Sloth, Pop Fly
FNGs: None
COUNT: 4
WARMUP: no
THE THANG: 6.6 miles of Harpers Ferry
MARY: Harpers Ferry Brewing
ANNOUNCEMENTS: no
COT: IYKYK

DATE: 2023-03-12
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Kodiak
FNGs: None
COUNT: 2
WARMUP: Coffee
THE THANG: Potomac Heritage trail. Potomac Overlook to Roosevelt Island. MARY:
ANNOUNCEMENTS:
COT:

DATE: 2023-03-11
AO: Farm
Q: Sparky
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: SSH, Michael Phelps, beet pickers, WMH, calf stretches THE THANG:
20 snake rounds. When four rounds of each exercise are done, dropped Merkins
Monkey humpers
Squats
Shoulder press
Jane Fonda
Moroccan night clubs
Plank
Squat jumps
Side lunges

MARY:
Lbc, rosalitas, penguin crunches, glitter kivks

ANNOUNCEMENTS:
COT:
“Success is not final, failure is not fatal. It is the courage to continue that count. “ Winston Churchill

DATE: 2023-03-11
AO: Mor-Ruck-Ing
Q: bogey
PAX: Anchorman, CableGuy, Cena, Ice Tea, Lazlo, Legacy, Juneau, FIFA FNGs: None
COUNT: 9
WARMUP:
Ruck inspection
1-minute breakdown of ruck contents (not your own)
130 burpee penalties incurred
2-minute ruck re-pack (own)
Performed 63 burpees before start of ruck (completed 70 burpees after ruck) HRPUs
BSUs

THE THANG:
Approx 4mi heavy ruck
4x 60# sandbags
2x 44# sand kettlebells
PAX practiced carrying and passing sandbags and kettlebells
Started with 6min carries, then 4 minute carries, then found 3 minute carries did the trick
PAX did a great job communicating on sandbag handoffs, keeping tight formation, and navigating a busy bike trail

MARY:
Move from heavy ruck straight into ruck + sandbag PT at #thesandlot. Strong!

ANNOUNCEMENTS:
Burpee penalties are no joke.
Pack the mandatory items, or pay the man!

COT: Great work. Time for PT.