Backblasts

DATE: 2023-01-28
AO: Sandlot
Q: Legacy
PAX: CableGuy, Lazlo, Booking
FNGs: McAllister
COUNT: 5
WARMUP: [ECRuck started at 6:30 back 8:15]SSH, Imp, HB, Phelps. Itty bitty arms, down dog, WGS
THE THANG: 8 minutes EMOM 3 burpees, baseline to baseline and back, then, to the tune of RELAX by Frankie Goes to Hollywood, a burpee on every “Relax” (and other words)

Then back to 8 minute EMOM, 5 LBCs, 5 Merkins,

Then “silent count” SSH. 2 sets

Then a workshop session for “F3 Horse”. Many burpees!

MARY: Flutter kicks

ANNOUNCEMENTS: GTE 35
COT: An important skill for leaders is following. Most leadership positions are subordinate leadership roles in which you work for and support another leader. Most people welcome good leadership!

DATE: 2023-01-28
AO: Freestate
Q: Winston
PAX: Deagle, Cannoli, Dungeon Master (Amon), FIFA, Wildcat, Rough Rider FNGs: Brony, Birdman, Doubtfire
COUNT: 10
WARMUP:
SSH, Imperial Walkers, shoulder taps, plankjacks, breakdance, forward lunges, windmills, cherry pickers

THE THANG:
2 circuits of:
– bear crawl around the blacktop (second circuit lunges + crawl bear) – 20 coupon squats
– 30 curls
– 20 step ups
– 30 upper press
jog and sprint around the field between circuits

rocky bobby and century run up the hill (backward with 1-2-3-4-5-5-4-3-2-1 burpees)

MARY:
dolly, reverse crunches, fredie mercury, dying cockroach, american hammer, flutters

ANNOUNCEMENTS:

COT:

DATE: 2023-01-28
AO: Olympus
Q: Doodles
PAX: Popeyes, Hightower, Juneau, Peanuts, Rambler, Rollingstone, Zeus, slider FNGs: 10-4
COUNT: 10
WARMUP: SSH, cherry pickers, arm circles, world’s greatest stretch, toe touches, dynamic stretches- karaoke, high knees
THE THANG: Divide into teams of 3 and 4. Start at midfield and each team traverse to touch both goal posts and top of bleachers doing each of 5 exercises- lunges, squat jumps, bear crawls, burpee walk (burpee and take 2 steps), merkin chase. Then Mosey same route with your team. Then all together run four 50 yard sprints with intervals of 5 burpees, 10 merkins, 20 air squats and 30 calf raises. And then frisbee, MARY: penguin taps, plank jacks
ANNOUNCEMENTS: grow ruck
COT: Leadership is not about being a superhero. It’s about motivating people to be the best version of themselves.

DATE: 2023-01-27
AO: Aerie
Q: Chasqui
PAX: Lonestar, Yellow Jacket
FNGs: None
COUNT: 3
Warm Up:
1 loop
jump rope
arm circles
high forward kicks
1 leg stand w/leg kicks

The Thang:
Round 1:
Merkins regular x 20
squats thrusters w/coupon x 20
mountain climbers x 10
curls x 30
kettlebell swing x15

Round 2:
Curl coupon across field
Rifle Carry back
Merkin w/shoulder taps x 10
Suicides Bear crawl 15 yd
Big boy sit ups w/coupon x 20
Nolan Ryans x 30

Round 3:
High Plank coupon slide x10
American Hammer w/coupon x 15
Rows L/R x 20
squats x 25
lunges forward x 20

Round 4:
PAX Mix: 20 yd crab walk, burpees, merkins, rifle carry, big boy sit ups, squat

6 MOM:
Baby crunch, V ups, flutter kicks

Stretching
Pax mix

Announcements: Brew-run, Battlefield ruck,
grow ruck.

COT:
Experiences are the seeds out of which wisdom grows.

DATE: 2023-01-27
AO: Horizon-Ao
Q: sticks
PAX: Poe, Jag, 3 mile, Mr Haand, willis, Undertow, Yardbird, Brown Bag FNGs: attache
COUNT: 10
WARMUP: Fellowship lap, ssh, don quixotes
THE THANG:
Flip a coin, Heads is the first exercise, Tails is the last exercise (lots of heads coin flips this morning) One lap / 20 burpees
100 mercans / 100 seal claps
60 second Bonnie Blair’s / 60 second sshs
One lap / sprint back and forth
100 LBC’s / 100 seal claps
30 chicken peckers / 30 American twists
2 minute wall sit / 2 minute plank
60 second burpees / 60 second mountain climbers
Bear crawl under bike rings / 50 step ups
Run up and down stairs 5 times / run around parking lot twice 100 squats / 100 calf raises
10 sets of 1 burpee / 10 sets of 1 jackknifes
2 laps / 2 bear crawls to the 18 and back
Ring of Fire / Jog to midfield and back

MARY: LBC’s, American Hammers, Jackknives
ANNOUNCEMENTS: Super Bowl picks, GrowRuck, coffee
COT: Skill or Luck? Both?