Backblasts

DATE: 2023-02-01
AO: Horizon-Ao
Q: Kodiak
PAX: Disco, Magoo, Fish Fry, 2 percent, Purple Rain, SPINAL TAP, Trifecta, vplaxico FNGs: Attache
COUNT: 10
WARMUP: SSH, Michael Phelps, Imperial Walkers, CP, WMH, Down dog, Updog THE THANG: A fresh snow greeted the HIM of Horizon.
The main event began with a fellowship lap to the Coupons. The workout consisted of first a circumnavigation of the field and then WMS and Discovery carrying the coupons, stopping for various exercises: curls, shoulder press, squats, step ups on a fallen log, merkins, bulgarian squats, burpees, bent over row, blockees MARY: flutter kick, penguin crunch, shoulder taps, snow angels
ANNOUNCEMENTS: Donate to Super Bowl square fundraiser, Super Bowl Party at Fish Fry’s house, sign up for the Grow Ruck
COT: Today, we got an unexpected snow. When presented with an unusual opportunity, take the time to do snow angels.

DATE: 2023-02-01
AO: Compound
Q: Popeyes
PAX: Lazlo, Snake (Will Harris), Yardbird, Doodles, Pop Fly, Boiler, Hightower, Booking, Peanuts, citrus FNGs: None
COUNT: 11
WARMUP:
SSH, Mosey, Merkins, Mosey, Willie Mays, Karaoke, Quad stretch, mosey, hamstring stretch, mosey, calf raises, etc THE THANG:
50% jog – 3 burpee ring of fire with merkins
100% sprint – rifle carry coupons around the field ricky bobby style 50% jog – a few burpees and walk back to goal line
100% sprint – walk back to other goal line
50% jog – take coupons to other goal line
100% sprint – walk to 50 and back
50% jog – ricky bobby with the coupons
100% sprint

MARY: Mosey to corner – LBC’s, mosey to corner – Ukrainian Hammers, mosey to corner – flutter kicks, mosey to corner – calf raises.
ANNOUNCEMENTS: Superbowl Squares, Ruck in March, Olympus road clean up, and one more thing that I forgot
COT: Told the story of the old man and young man lumberjacks where the old man cut down more trees than the young man. It was attributed to the old man taking out time to sharpen his ax. Take time out to refresh yourself mentally, emotionally, physically and spiritually.

DATE: 2023-02-01
AO: Farm
Q: Matthew – Running Man
PAX: Sparky, Chile, Infinity
FNGs: None
COUNT: 4
WARMUP
SSH
Arm circles
Calf raises
Beet pickers

THE THANG
Tabata workout
Squats
Lunges
LBCs
SSH
Dips
Mountain climbers
Star jumps

MARY
American hammers
Crunchy frogs
Penguin crunches
Plank

COT
According to both the Bible and universal Christian tradition, pride is the first sin, the chief sin, and the root of most other sins. Ironically though, many people today think of it as more of a virtue than a sin. Shouldn’t I take pride in myself? Don’t I need a healthy self-esteem?
The central feature of pride is enmity—enmity toward God and enmity toward our fellowmen. Enmity means “hatred toward, hostility to, or a state of opposition.” Pride is essentially competitive in nature.

DATE: 2023-01-31
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead, True North
FNGs: Ralph Machio (from NC)
COUNT: 5
WARMUP: Side straddle hop, side-lunge stretch. Mosied to the site.
THE THANG: After dynamic stretches, sprinted at 90 – 95% for approximately 150 meters. Performed merkins, lunges, squats, ring-of-fire planks,big boy situps, and flutter kicks between 8 sets of sprints. Reduced distance down to approximately 30 meters and did sprint bursts at 101% with exercises between 6 sets of bursts. Mosied back to the AO. MARY: Box cutters, candle stick lifts, elbow planks, dolphin plank. ANNOUNCEMENTS: GrowRuck is coming up. Details on the F3 the capital channel.
COT: Value of participating in the community and not just doing it “for yourself”.

DATE: 2023-01-31
AO: Delphi
Q: I-Beam
PAX: Juneau, Obadiah, Hightower, Lightyear, Ashe, Peanuts, Bluegrass, Wham-O, Nano, Rambler, slider, Rocket FNGs: None
COUNT: 13
WARMUP: SSHs, WMHs, Arm Circles, Cherry Pickers, Michael Phelps THE THANG:
PAX started in a circle around the speaker that played a power hour mix that changed songs every minute, keeping us energized for an old-fashioned EMOM of the following: 4X Burpees
8X Merkins
12X Air Squats
Mosey around the field within ear shot of the speaker to hear when songs changed. Q tried to call out the song changes to keep everyone honest.

We finished 28 rounds so that PAX completed over 100 burpees, 200 merkins, and 300 air squats. MARY: 1 burpee to grow on
ANNOUNCEMENTS: GTE 2023
COT: Shared for those in attendance, but YHC is very thankful for his F3 brothers.