Backblasts

DATE: 2022-10-21
AO: Patriot
Q: CableGuy
PAX: Old Bay, Maguire, Shake ‘N’ Bake, Lucius, My Space, citrus, Legacy, Patchouli, Popup, Flipper, Einar Olsen, Wallace, Ice Tea, Big Short, Elvis FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Picker, WM Hayes, Down Dog, Cobra Kai, Fellowship Lap THE THANG:
Murder Bunny round: 10m
MB to the 10 – run back
Run to your coupon, MB to the 30 – run back
Run to your coupon, MB to the 50 – run back
Run to your coupon, MB to the far goal line and hold
–> Then: 12 minute EMOM 20 Merkins
–> Rifle carry back to the East goal line for a Broga sesh with @Patchouli MARY: Broga-delivered
ANNOUNCEMENTS: The Grunt, Cornhole
COT: Continuing somewhat on Booking’s theme from Wednesday: Lean on this group. We’ve all got problems – this is a space where you can let your guard and posturing down and have honest conversations with your brothers. Support others and allow yourself to be supported. Personally, I lost my mom last month and the acknowledgement of those in this group and just being seen was tremendously helpful for me. Before that we had a terrible winter in our house full of illnesses and injuries and just being able to be here helped me. One of the hardest things to do is to admit a problem or a struggle and be vulnerable and allow yourself to be supported. Flip the script and allow yourself to be supported.

DATE: 2022-10-21
AO: Farm
Q: Matthew – Running Man
PAX: Chile
FNGs: None
COUNT: 2
WARMUP:
Itty bitty arm circles
Beet pickers
Don quixotes
Willy Mays Hayes

THE THANG:
Tabata:
Burpees
Dips
LBCs
Squats
Lunges
Glute bridges

MARY:
Penguin crunches
Leg lifts
Flutter kicks

ANNOUNCEMENTS: none

COT:
God answers prayers! I’ve been praying for an answer on how to react to a certain situation, and 2 talks in church as well as the Sunday school lesson all answered my question. God is good.

DATE: 2022-10-21
AO: Aerie
Q: Chasqui
PAX: Greg Lazor, Yellow Jacket, Stewie, Chasqui
FNGs: None
COUNT: 4
Warm up:
2 loops around the field
20 side straddle hops
15 count High knees
15 count Butt kickers
Jog in place, 2 rotation PAX call out: burpee/jump/squat
Walk arms down + push-up + walk arms up

The Thang:
Set 1
30 Curls
High Plank w/coupon drag L/R
15/15 L/R rows
Merkins w/ shoulder and knee taps
30 yd suitcase carry-jog back to G line and 30yd-rifle carry back

Set 2:
big boy sit up w/coupon
20 mountain climbers
15 American hammers w/coupon
15 Legs up toe taps
15 side plank both sides
15 squat press w/coupon
1 field loop

Set 3:
Bleacher work out mix
20 calves raises
20 Step up with coupon
20 Triceps

Set 4:
Crunch time- Pax mix

Cooldown/Stretches

ANNOUNCEMENTS: DC Grunt Nov. 12.
COT: Great health 👏

DATE: 2022-10-19
AO: Compound
Q: Yardbird
PAX: Hightower, Obadiah, Peanuts, Popeyes, Rambler, YNAB, Zeus FNGs: FNG Doodles
COUNT: 9
WARMUP: the üsh + fellowship lap and dropping off tablets to corners of field.
THE THANG: center of field: square of exercises along each side and at each corner:
ROUND ONE: Bear crawl, toy soldiers, lunge walk, squat jumps, crawl bear, plank jacks, murder bunny sans block, merkins.
ROUND TWO: Bunny hop, monkey humpers, karaoke, SSH, bunny murders, break dancers, Spider-Man merkin crawl, Freddy mercurys. ROUND THREE was partway through round one.
BUZZER SURPRISE: At any point during workout if the buzzer sounded, Pax immediately sprinted to a corner of their choice and performed indicated exercise written on tablet, then ran perimeters to opposite corners before sprinting back to center to resume exercises.

MARY: flitter kicks, WWls, American hammers.
ANNOUNCEMENTS: upcoming grunt, Rambler’s ruck, something about a year-in-review 2nd F.
COT: where can we be more malleable like clay when needed, or are we too dried out and rough that we get stuck? Let’s be more like pliable clay which may allow us to see challenges in a different way and to be more open to solving problems a different way.

DATE: 2022-10-19
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, Mr Haand, SPINAL TAP, Gherkin, 3 mile, Fish Fry FNGs: attache, kombucha, purple rain
COUNT: 10
WARMUP: IW, SSH, LBAC, DD, CP, WMH
THE THANG:
AMRAP #1 – 10 minutes
5 burpees
10 Pushups
20 Sit-ups
30 Squats

AMRAP #2 – 10 minutes
10 coupon curls
10 upright rows
10 coupon shoulder press
10 kettlebell swings
10 goblet squats

AMRAP #3 – 10 minutes
Rifle Carry to 18
20 Monkey Humpers
Murder Bunny back
World’s Greatest Stretch or Butterfly Stretch – 10 count
MARY: Flutter Kicks
ANNOUNCEMENTS: Grunt, Cornhole Tournament
COT: Get your flu and covid shots