Backblasts

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150

DATE: 2023-01-21
AO: Sandlot
Q: citrus
PAX: Legacy, Booking, Big Data, Beaux, Traveler
FNGs: FNG Cartel, DR PAX The Tulip (F3 Puget Sound), DR PAX Plumbbob (F3 Essex) COUNT: 9
WARMUP: Yes, including 3 burpees

THE THANG:

PART 1:
Ladders of 8s with burpees and LBCs (28 burpees total)
5 minute EMOM: 4 burpees + seal claps (switched to calf raises) (20 burpees total)

Roxanne – burpee every time they sing “Roxanne” (27 burpees total)
7 minute EMOM: 3 burpees + run to baseline to baseline on basketball court (21 burpees total)

Flower (Bring Sally Up) – follow the directions (30 burpees total) 9 minute EMOM: 2 burpees + suicide lap on basketball court (18 burpees total)

PART 2:
Basketball (missed layup = 1 burpee for everyone and change of possession)

MARY: Flutter kicks, LBCs, Nolan Ryans

ANNOUNCEMENTS: None (but don’t forget about GrowRuck 35 in March)

COT: We remind everyone before each workout not to hurt themselves – but make sure you are reassessing your limits periodically. What may have been impossible for you 3 months ago, might now only be “really hard”. Do the “really hard” stuff.

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ASHE has Amazing Form

DATE: 2023-01-21
AO: Olympus
Q: Pop Fly
PAX: Hightower, Obadiah, Nano, Ashe, Peanuts, Popeyes, bogey, Glee, Yard Sale, El Niño, Derecho, Juneau, YNAB, Roddick, Doodles FNGs: Tigger
COUNT: 17
WARMUP: Some really good stretching

THE THANG:
Part 1: Modified Bert WOD
– PAX split into 2 teams. The object was, as a team, to finish the stages of the Bert WOD. As a team, they had to complete the following: (a) 100 Burpees + run a lap
(b) 150 Merkins + run a lap
(c) 200 Walking Lunges + run a lap
(d) 250 Squats + run a lap
(e) 200 Walking Lunges + run a lap
(f) 150 Merkins + run a lap
(g) 100 Burpees

Part 2: Same Teams played Ultimate Frisbee

MARY: Glees, Dirty Dogs, Pickle Pounders

ANNOUNCEMENTS: Sign up for the support crew for the Grow Ruck

COT:
“A Poem by Tecumseh

“So live your life that the fear of death can never enter your heart. Trouble no one about their religion; respect others in their view, and demand that they respect yours. Love your life, perfect your life, beautify all things in your life. Seek to make your life long and its purpose in the service of your people. Prepare a noble death song for the day when you go over the great divide.
Always give a word or a sign of salute when meeting or passing a friend, even a stranger, when in a lonely place. Show respect to all people and grovel to none.
When you arise in the morning give thanks for the food and for the joy of living. If you see no reason for giving thanks, the fault lies only in yourself. Abuse no one and no thing, for abuse turns the wise ones to fools and robs the spirit of its vision.
When it comes your time to die, be not like those whose hearts are filled with the fear of death, so that when their time comes they weep and pray for a little more time to live their lives over again in a different way. Sing your death song and die like a hero going home.” ~ Chief Tecumseh”

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It’s my birthday, you’re along for the ride

DATE: 2023-01-20
AO: Sparta
Q: Pop Fly
PAX: Hightower, My Space, citrus, Gadget, Peanuts, K-Pop, Bluegrass, Nano, Obadiah, Rambler, Ashe, Zeus FNGs: None
COUNT: 13
WARMUP: We did a couple of stretches.

THE THANG:
(1) Murder Bunny to 42yd line:
– 1x Burpee with Block
– 42 OH Press
– Leave block and run to opposite goal line
– 1 Burpee
– 42x Calf Raises
– Run back to block + 1 Burpee with Block
– Murder Bunny back to Start

(2) Rifle Carry to 42yd line:
– 1x Burpee with Block
– 42 Curls
– Leave block and run to opposite goal line
– 1 Burpee
– 42x Calf Raises
– Run back to block + 1 Burpee with Block
– Rifle Carry back to Start

(3) Farmers Carry (with non-dominate hand) to 42yd line:
– 1x Burpee with Block
– 42 Kettlebell Swings
– Leave block and run to opposite goal line
– 1 Burpee
– 42x Calf Raises
– Run back to block + 1 Burpee with Block
– Farmers Carry back to Start

(4) Bear Crawl + Coupon Drag to 42yd line:
– 1x Burpee
– 42 Sit Ups with Coupon
– Leave block and run to opposite goal line
– 1 Burpee
– 42x Calf Raises
– Run back to block + 1 Burpee
– Bear Crawl back to Start

(5) Lunge Walk with coupon to 42yd line
– 1x Burpee
– 42 Sit Ups with Coupon
– Leave block and run to opposite goal line
– 1 Burpee w/ block
– 42x Calf Raises
– 1 Burpee
– Run back to block + 1 Burpee with block
– Lunge Walk back to Start

(6) One lap around the track

MARY: Glees, Pickle Pounders, 5x Merkins

ANNOUNCEMENTS: GTE Support or Participation

COT: The Q shared with the PAX about something going on with his life

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“But I didn’t even sign up for the Monthly Challenge….”

DATE: 2023-01-20
AO: Patriot
Q: 2 percent
PAX: Wallace, Boiler, bogey, Ice Tea, CableGuy, Lucius, Smokey, Flipper, Booking, Wedding Singer, XL, Anchor Man, Beaux FNGs: @BigData
COUNT: 15
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, Potato Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch, Fellowship Lap

THE THANG: Lunge walk to the 10 yard line – 10 burpees
Bear crawl to the 20 yard line – 10 burpees
High knee to the 30 yard line – 10 burpees
Broad jump to the 40 yard line – 10 burpees
Back pedal to the 50 yard line – 10 burpees
Lunge walk to the 40 yard line – 10 burpees
Bear crawl to the 30 yard line – 10 burpees
High knee to the 20 yard line – 10 burpees
Broad jump to the 10 yard line – 10 burpees
Back pedal to the goal line – 10 burpees

Congratulations! Whether it was intended to or not, the PAX completed the minimum daily number of burpees required to satisfy the monthly challenge. But wait…there’s more….

Partner up for DORA – Tandem completes a total of 100 blockies. Runner goes to the 50 yard line and back while the other performs blockies.

MARY: Box Cutters, Flutter Kicks, Penguin Crunches, Nolan Ryans

ANNOUNCEMENTS: Super Bowl Squares, Grow Ruck

COT: One full minute of silence to personally reflect on anything necessary.