Backblasts

Date: 2023-10-11
AO: potomac-rising
Q: FIFA
PAX: Baguette, Greenspan, Shepard, Drop-in, Prefontaine, Scuba, Promoter FNGs: None
COUNT: 8
WARMUP:
15 SSH IC
15 imperial Walker IC
10 merkins IC
10 mountain climbers IC
10 shoulder taps IC
10 Cherry pickers IC
8 willie mays hays IC

THE THANG:
Line up on one side of blacktop
8 Blockies OMQ
El Capitain to other side, sprint back
6 blockies SC OYO

8 cleans OMQ
Lunge walk to other side, sprint back
6 cleans SC OYO

15 overhead press IC
Sprint to other side and back
20 overhead press SC OYO

Mosey the blacktop

20 curls IC
El Capitain to other side, sprint back

12 bent over rows IC
Lunge walk to the other side, sprint back

10 incline merkins IC
Sprint to other side and back

Mosey the blacktop

12 coupon dips IC
El Capitain to other side, sprint back

10 squats IC
Lunge walk to other side, sprint back

10 decline merkins IC
Sprint to other side, sprint back

Mosey the blacktop

MARY:
15 LBCs IC
15 scissors IC
15 BBS SC
15 Freddie Mercury’s IC
15 American Hammer IC
8 flutter low and fast IC
8 flutter high and slow IC

ANNOUNCEMENTS:
None

COT:
Nothing profound to say, and nothing no one else has said already, but the conflict in Israel is truly shocking. I only hope it’s resolved quickly and peace (whatever that looks like) is restored.

Date: 2023-10-11
AO: thefarm
Q: Infinity
PAX: Moneyball, Trolley, Sparky, Lumbergh, Squatter, IKEA
FNGs: None
COUNT: 7
WarmUp: Imperial Walkers, SSHs, LBACs w/raised leg, Willie Mays Hayes, Beet Pickers, and World’s Greatest Stretch.

The Thang:
Complete the following exercises, 10 steps OH Coupon Lunge Walk in between each: – 20 Coupon Shoulder Press
– 20 Bent Row
– 30 Coupon Curl
– 40 Coupon Chest Press
– 30 Goblet Squats
– 20 Thrusters
– 10 Blockees
And then back again, from the top. We sub’d 10 Murder Bunnies for the OH Coupon Lunges for the last three travel movements.

Mary: Feet over coupon Reg Raises, Weighted Sit-ups, Side Crunches, Dr. W’s, and Plank until time.

Moleskin: I encouraged the PAX to dig deep during this workout and find the greatness within. No one was good at everything, and everyone was challenged in something. Take breaks where needed—sacrifice reps, not form/range of motion. Proper form/range of motion prevents injury and maximizes gains.

Announcements: Adopt-a-Road Cleanup will be on Saturday, October 28th at 0730.

CoT:
There is a tale of a certain Jewish rabbi who was enjoying the sunrise with two friends. He asked them, “How do you know when the night is over and a new day has begun?”

One of them replied, “When you can look into the east and can distinguish a sheep from a goat.”

The other then responded, “When you can look into the horizon and distinguish an olive tree from a fig tree.”

They then turned to the wise rabbi and asked him the same question. After long reflection, he replied, “When you can look into the east and see the face of a woman or the face of a man and can say, ‘She is my sister; he is my brother.’”

Date: 2023-10-09
AO: mondaynightruckers
Q: Stewie
PAX: Lonestar, MacGruber – F3 Southsid3
FNGs: None
COUNT: 3
WARMUP: meh
THE THANG: Startex at the outskirts of Leopolds Preserve and a nice healthy pace on wooded gravel and dirt trails only to present a very unhealthy grand finale to the ruck with yours’ truly losing dinner from the wrong end. (i.e splashing merlot as they say)
Feeling 110% percent better the Q led the PAX to complete the 4.5mile loop to the Endex maintaining a 17mi/min pace.

MARY: nope
ANNOUNCEMENTS:
Oct 28 Old Rag
Nov TBD? Food Drive Ruck
Nov 11 Grunt (run and beat down at various DC memorials)
Nov 11 GTE44 Cape Fear, Wilmington NC
Nov? Chad 1000
Dec 2 40mile hike on the CCT (Occoquan to Great Falls) with Rambler May 4 Macgruber’s Valor Ruck in Illinois

COT:
Countorama/ Namorama,
Lessons learned

Date: 2023-10-10
AO: freestate
Q: Dungeon Master
PAX: CashOnly, ShowMe, Horshack, John Kluge, Winston, Baguette, Butter, Mumford, FIFA, Andrew Churchill, Greenspan, Shepherd, Pluto FNGs: 3 Greenspan, Shepherd, Pluto
COUNT: 14

WARMUP:
SSH x 25 IC
Hairy Rockettes x 15 IC
Plank Jacks x 15 IC
Mountain Climbers x 15 IC
Michael Phelps – x 10 IC
Willie Maes x 10 IC
Cherry Pickers x 10 IC

THE THANG:
Get coupons (number of folks/2)
Count off 1-2
Alternating 1s and 2s . . .

TWO SETS:
While one group runs around blacktop ONCE (add karaoke, high knees, ass-kickers, skip, regular mosey), other group does . . . Curls (with coupon)
Merkins
Squat (with coupon)
Bend-over row (with coupon)
Overhead press (with coupon)
Forward Lunge walk across court (no coupon, while other group does chair sit) Repeat 1x

MARY:
• Freddy Mercurys x 15 IC
• X-factors x 15 IC
• Hip Raises x 10 OMC (hold 5 sec)
• American Hammer x 10 IC
• LBCs x 15 IC
• Reverse crunches x 10 IC

ANNOUNCEMENTS:
Invigor8 Watch party tonight

Potomac Rising AO: 5:45AM Wednesdays

COT: thoughts for Israelis and Palestinians and our AO members affected by the Hamas attack in Israel including family members killed

Date: 2023-10-10
AO: delphi
Q: Rocket
PAX: Nano, Juneau, Doodles, Peanuts, Crop Duster, Monk, Blue Steel, Ashe FNGs: None
COUNT: 9
WARMUP: fellowship lap, side straddle hop, Michael Phelps, Willie Mays, world’s greatest stretch

THE THANG: 10 exercises
1-10 reps, rotate through, run down and back (200 yards total) in between

1. burpees
2. sit-ups
3. squats
4. push-ups
5. side straddle hops
6. diamond push-ups
7. mountain climbers
8. lunges
9. flutter kicks
10. tuck jumps

Next round, start with 1 tuck jump, then 2 burpees, etc

MARY: stretching

ANNOUNCEMENTS: dad’s camp, grunt, invigor8

COT: progress over perfection