Backblasts

DATE: 2023-01-20
AO: Farm
Q: Sparky
PAX: Infinity, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WARMUP:
SSH, imperial walkers, arm circles, michael Phelps, beet pickers, WMH, short mozy

THE THANG:

25 Mercans
25 Planks
Repeat 2x to get to 50 total each set

Sumo Squats
Shoulder press

Monkey humpers
Speed skaters

Jump squats
Glute bridge single leg

Good mornings

Mary

LBCs
Reverse crunch
Rosalitas
Nolan Ryans

COT
“There is no cross to bear that Christ has not already born for us, and he does not bear with us. “ Saint John Paul the Great

Bonus COT- reach out to an old friend today. Don’t let life get in the way of a connection

DATE: 2023-01-20
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Kodiak, Patchouli, Poe, Disco, Mr Haand, sticks, Gherkin FNGs: Attache
COUNT: 10
WARMUP: SSH, IW, arm circles, cherry pickers, WMH, down dog, up dog, world’s greatest stretch, fellowship lap, grab coupons THE THANG:
Stations (partner up)
Round 1 // cycle through 2x
Timer: run across the field and back
coupon swings
Merkins
Jump rope
LBCs
Round 2 /// cycle through 2x
Timer: bear crawl to midfield, jog back
Coupon chest press
Freddy mercury
Jump rope
Dips (on bench)
/// sprints across field and back
MARY: crowdsourced: body saw, J-Los, slow Freddy Mercurys, side hip raises, 4 other core workouts ANNOUNCEMENTS: goRuck, help Kodiak with logs, super bosl squares
COT: 13.8 billion years ago, the universe started, stars formed. 4 billions years ago – earth formed. think of all the serendipitous things over the billions of years that had to happen *just so* to allow us to be here. we’re here for a relative blink of an eye and we get to experience this life. and yet we (i) complain that things don’t conform according to my preferences. . instead, be grateful and enjoy the ride.

DATE: 2023-01-18
AO: Patriot
Q: Major Payne
PAX: Anchor Man, Beaux, Big Short, bogey, CableGuy, Ice Tea, Lazlo, Lucius, XL FNGs: None
COUNT: 10
WARMUP:
10 SSH
10 IW
10 WMH
10 Cherry Pickers
10 LBACs front and rear
10 Michael Phelps
25 HRPU (hand release push-ups)
25 BSU (butterfly sit-ups)
Lap around track

THE THANG: Pick up sandbags ( 200#, 2 x 80#, 2 x 60# ) partner up and move to 30th Street hill. 200# sandbag up front. Each group of partners get under the 200# sandbag on rotation, partners switch 60# / 80# sandbag whenever there’s a 200# sandbag rotation.

Jacobs ladder as a unit. Ground sandbags at bottom.

Squats at bottom and ruck jump over burpees at top.

Move back to football field with sandbags.

MARY: 25 x flutter kicks

ANNOUNCEMENTS: Sign up for GTE 35 https://growruck.com/event/gte-35/

COT: Sometimes the hardest thing in any new endeavor is taking the first step. Once you take that step though, you realize it’s not so bad. In fact, you understand it’s really good.

Great work as a team, figuring out a system to get the 200# sandbag moving seamlessly. It wasn’t easy, but with a good system, it can be simple.

DATE: 2023-01-17
AO: Delphi
Q: Hightower
PAX: Pop Fly, Nano, Ashe, Rambler, Juneau, Glee, Peanuts, I-Beam, Doodles FNGs: None
COUNT: 10
WARMUP:
Ruck mosey pace with stretching.
Picked up pace, shuffle end zones & walk long sides.

THE THANG:
Ruck EMOM: 1 min shuffle & 1 min walk. Stop after each loop for: Round 1: 20 Curls
Round 2: 20 Squat, press
Round 3: 20 ruck swing

Relay crawl with ruck. Split the group into 2 teams. Stack all rucks at end zone. Each team runs to spread out length of field. First guy bear crawl 1 ruck at a time to next guy, then runs back. Next guy crawls ruck to next guy, then runs back. Rinse & repeat, first team to get all rucks to far end line wins.

MARY:
50 LBC’s

ANNOUNCEMENTS:
GTE Sign up

COT:
Pushing yourself to find those moments of being uncomfortable, that’s when we grow, learn & develop.

DATE: 2023-01-19
AO: Freestate
Q: FIFA
PAX: Dungeon Master (Amon), Butter, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP: round robin
Butter: 25 SSH
Dungeon Master: 15 hairy rockettes
Show Me: 15 windmills
Winston: 15 mountain climbers
FIFA: 10 Willie mays hays
Butter: 10 baby/10 big arm circles forward/backward
Dungeon Master: 15 plank jacks
Show Me: 15 Carolina DCs

THE THANG: 1/2 Murph (replacing pulls ups with burpees)

4 1/4 Mi laps around the field

5 sets of:

30 squats
20 merkins
10 burpees

MARY:
10 small flutters/10 big flutters
15 scissors
15 Freddie mercury’s
10 outlaws left/10 outlaws right
20 reverse crunches

ANNOUNCEMENTS: fifa out on Saturday bc he’s flying to MI solo to help his in-laws move to another nursing home. Mentioned as a half jest, half complaint. But Winston said “you’re a good son-in-law” and that stuck with me so I’ll use it for the COT.

COT: Family can be a pain in the ass. But it is also arguably the most important thing we have. Celebrate family!