Backblasts

DATE: 2023-03-06
AO: Mondaynightruckers
Q: Mincemeat
PAX: Tron, Raven, Jetstream
FNGs: None
COUNT: 4

THE THANG: 4.14 miles in 1:20 flat. Some pleasant weather and good conversation kept everything moving along nicely.

COT: Jesus said to them, “Truly, truly, I say to you, before Abraham was, I am.” John 8:58. Our incarnate Lord’s humbling Himself for us serves both to remind us of how much we owe and a precious reminder of the grace we have through Christ.

DATE: 2023-03-06
AO: Highlands
Q: citrus
PAX: Sloth, Jag
FNGs: None
COUNT: 3
WARMUP: Leg stuff
THE THANG:
Ran 2 miles, stopping every 1/4 mile to do increasing reps of the following exercises: * Squats
* Around the World lunges
* Calf raises (IC)
* Single leg alternating deadlifts

Also did 20 stepups and up-and-down 7 flights of stairs.

MARY: LBC, flutter kicks, penguin crunches

ANNOUNCEMENTS: camping and GTE

COT: Just keep moving. If you’re hurt, come out and move what you can. Keep building the habit of being active.

DATE: 2023-03-06
AO: Patriot
Q: Wedding Singer
PAX: Major Payne, Shake ‘N’ Bake, bogey, My Space, Moneyball, Ice Tea, Obadiah, Sunshine, Anchor Man, Boiler, Booking, 2 percent, Big Short, CableGuy, Strange Brew, Smokey FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Downward Dog, World’s Greatest Stretch, Curtsey Lunge, Fellowship Lap

THE THANG: PAX divided into three groups and did a series of workouts following the alphabet chart.
Round 1 – Each pax led the exercise (or two) that corresponded with F3 name. Run a lap Round 2 – Based on hospital name. Run a lap
Round 3 (if time) – Based on first letter of state you were born in

MARY: 3 rounds of: 10 donkey kick (each side), 10 fire hydrants (each side), 10 merkins

50 LBC, 10 Nolan Ryan (each side), 10 side plank leg lift (each side), 30 flutter kicks

ANNOUNCEMENTS: GrowRuck, Major Payne leading Ruck Qs at Horizon and The Patriot

COT: Everyone Q’d today, so anyone can sign up to Q. Thanks for another great team effort.

DATE: 2023-03-06
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, 3 mile, Disco, Purple Rain, Mr Haand, Kodiak, Lazlo, Wallace, Yardbird, sticks, Snake (Will Harris) FNGs: Tomb Raider, Atache
COUNT: 14
WARMUP: Stretchy Stuff, 40 SSHop, fellowship lap with crawl bear, karioke etc.
THE THANG: 6 rounds: Coupon exercise, traverse field (adding murder bunnies, bear crawls, army crawl, and rifle carry ad libidum. MARY: Ring of fire leg pushdown
ANNOUNCEMENTS: Giant Rucking Event approaches
COT: We all have our private challenges and demons. Stay strong today.

DATE: 2023-03-03
AO: Aerie
Q: Lonestar
PAX: Passport
FNGs: None
COUNT: 2
WARMUP: side straddle hops, Michael Phelps, picking cherries, mosey
THE THANG: stand at goal line & rotate punt, pass & kick football down field. Whatever yard line then all lands on is the # of reps performed (ie ball on 37 yd line = 37 reps). Rotate a series of exercises to travel to the ball alternating between standing broad jump, bear crawl, crab walk). When at ball, merkins or dry docks and ans (rotate big boy, lbc, Freddy mercury). Travel down field and back MARY:
ANNOUNCEMENTS: local announcements of upcoming events.
COT: very simple: whatever life gives you, keep moving forward and tackle the challenges!!