Backblasts

Date: 2023-09-25
AO: horizon-ao
Q: Gherkin
PAX: 3 mile, Classified, Disco, Fish Fry, Magoo, Mr Haand, Purple Rain, Trifecta, vplaxico, Attache’, Kodiak FNGs: None
COUNT: 12
Warm Up
Willie Mays Hays, Michael Phelps
Cherry Pickers, Imperial Walkers
Side Straddle Hop, worlds greatest stretch, Cobra Kai
Fellowship lap

The Thang
Partner Up
1 HIM traverses across field and back while other exercises
When a team finishes, they pick up the 6 and join another team until they finish. Continue until all teams have finished.

Set 1
Run
50 Double Merkin Burpees

Set 2
Backwards run
100 Bobby Hurleys

Set 3
Walking Lunges to mid field
150 Hand Release Merkins

Set 4
Bear crawl to midfield
200 LBCs

Set 5
Long jump to midfield
250 Dips

Set 6
Run
300 Freddy Mercuries (75 in cadence)

THE THANG:
MARY:
ANNOUNCEMENTS:
COT:

Date: 2023-09-25
AO: thefarm
Q: Squatter
PAX: Infinity, Lumbergh, Firehead, Matthew – Running Man, Chile, Sparky, The Auditor (visiting from Seattle) FNGs: None
COUNT: 8
WARMUP:
– Arm circles
– Beet Pickers
– Don Quixotes
– Downward dog to cobra kai

THE THANG:
Stations – 60 seconds per station, 15 second rest/transition Set 1 x2:
Station 1 – Coupon Curls
Station 2 – Bonnie Blairs
Station 3 – Fox Holes (alternate WWI and Merkins)
Station 4 – SSHs
Station 5 – JLos

Set 2 x2:
Station 1 – Bent Over Rows (coupon)
Station 2 – Squats
Station 3 – LBCs
Station 4 – Power Jumps
Station 5 – Mountain Climbers

MARY:
– Flutter Kicks IC
– Rosalitas
– Penguin Crunches
– Big Boi Situps

ANNOUNCEMENTS:
Dad’s Camp, see previous post!

COT:
In our darkest moments, it’s important to remember that even though we may feel like the sky is completely covered by dark clouds, the Sun hasn’t gone anywhere and is still shining behind. The clouds will eventually pass. Shared a poem by Lin Manuel Miranda, from the book “Gmorning, Gnight!”:

Gmorning.
This feeling will pass.
This workload will pass.
These people will pass.
But look at you, with the gift of memory.
You can time travel to the good stuff just by closing your eyes & breathing. Then come right back to now, eyes up for the good stuff ahead. You magic thing.

Gnight.
This moment will pass.
This fatigue will pass.
Tonight will pass.
But look at you, with the gift of imagination.
You can teleport to where you’re happiest just by closing your eyes and breathing. Then come right back to now, check in with the present.
You magic thing, you.

Date: 2023-09-25
AO: thepatriot
Q: My Space
PAX: Big Short, CableGuy, citrus, Defiance, Flipper, Ice Tea, Lazlo, Legacy, My Space, Shake ‘N’ Bake, Strange Brew, Sunshine, Wedding Singer, Missing some folks — Monday brain fog FNGs: None
COUNT: 19
WARMUP: SSH, little bitty arm-circles (front and back), hillbilly’s, root vegetable extractor, WMHs, D Dogs, cobra Kai, greatest stretch in the world, fellowship lap
THE THANG: the pax did 4 exercises for total of 100 reps and then ran goal line to goal line (and back). The pax then did 3 exercises for 90 reps and ran to the opposing 10 yard line and back. The pax then did 4 exercises for 80 reps and ran to the opposing 20 yard line and back. This cycle continued all the way down the ladder and was finished with murder bunnies and blockies. MARY: Wedding Singer lead us in Monday stretching
ANNOUNCEMENTS: skipped
COT: Last Friday we talked about flipping the narrative and instead of saying “I have to do this workout, or meeting or tough week” say, “I get to do these challenging things” and have gratitude for the situation. Which leads to today’s “embrace the suck.” Own the difficult situation — workout, meeting, challenging family dynamics, etc. By owning it, you demystify it and take control of the situation and can help pick up the six.

Date: 2023-09-25
AO: acropolis
Q: Doodles
PAX: Hightower, Peanuts, Walk-on, Obadiah
FNGs: None
COUNT: 5
WARMUP: side straddle hops, imperial walker, hillbillies, Willie Mays, stretching, lunges, down, dog, worlds greatest stretch.
THE THANG: Ricky Bobby, around the track and around the school grounds. Stopping every few hundred yards to go up the elevator doing the following exercises: 5 burpees
10 merkins
15 jungle boys
20 heals to heaven
25 superman’s
30 SSHs
Didn’t make it far down the elevator as time expired.
MARY: LBC’s, pickle pointers, V ups, flutter kicks, American Hammers
ANNOUNCEMENTS: nanos 5k run for Knights of Columbus, dads camp, Rambler’s walk through Fairfax County to raise money for his new hot tub in December, last week of ironpax.
COT: Ronald Acuña, Jr. set record for 40-60 club and maybe 40–70 club this year in baseball. Blew out his knee in 2021. Came back from reconstructive knee surgery to do his feet. Never thought he would play at the same level. Lesson here is going through adversity makes accomplishments sweeter.

Date: 2023-09-25
AO: theaerie
Q: Chasqui
PAX: Stewie, Chasqui
FNGs: None
COUNT: 2
Warm up:
3 loops
20 side straddle hops
10 leg kicks L/R
10 bat wings
10 Michael Phelps

The Thang:
Round 1:
30 Curls
25 Thrusters
15/15 L/R rows
15 Squats w/coupon
15 Kettlebell swings
6 Walk downs w/Merkins w/ shoulder taps
3 loops

Round 2:
WW3 sit up w/coupon
20 mountain climbers
15 American hammers w/coupon
15 V-ups
15 side plank both sidep
15 squat press w/coupon
3 loops

Round 3:
20 calves raises
20 Step up with coupon
Rifle Carry up/down steps
Suit case carry

Round 4:
Pax mix stretches

COT: What are you pursuing? Keep at it with dedication and commitment to overcome the struggle and sacrifices.

ANNOUNCEMENTS: Battlefield ruck coming up around the corner. Let’s see the HC’s