Backblasts

DATE: 2022-10-19
AO: Aerie
Q: Rocketman
PAX: Tron, Stewie, Chasqui, Yellow Jacket
FNGs: Mountie
COUNT: 6
WARMUP:

SSH
Don Quixote
Merkins
Cherry Pickers
Michael Phelps

THE THANG:

Ricky Burpees around the field.

Then on to stations! 20 reps at each station which just happens to be at each corner of the field.

Sequence 1

– Mountain Climbers
– Hand release merkins
– Lunges
– Toy Soldiers

Sequence 2:

– Low to High plank
– Carolina Dry Docks
– Freddie Mercurys
– Single leg squats

Sequence 3:

– Flutter kicks
– Spidermans
– Squat jumps
– Dying cockroach

AMRAP until we’re out of time!

MARY:

Flutter Kicks
Hello Dolly

ANNOUNCEMENTS:

**October 20**: Beer Ruck, 7pm @ Trouvaille Brewery. Expect 1 hour of rucking to 1 beer! **Nov 11**: The Aerie 1 year anniversary!
**Nov 12**: The Grunt in DC!

COT:

“Friendship … is born at the moment when one man says to another “What! You too? I thought that no one but myself . . .” ― C.S. Lewis, The Four Loves

DATE: 2022-10-19
AO: Patriot
Q: Booking
PAX: Bone, My Space, Legacy, Lucius, Shake ‘N’ Bake, citrus, 2 percent, Ice Tea, CableGuy, Wedding Singer, Elvis, Wallace, Grape Ape FNGs: Smokey
COUNT: 15
WARMUP: SSH, 1 burpee, imperial walkers, 2 burpees, windmills, Cherry pickers, 3 burpees, michael Phelps, arm circles, down dog, worlds greatest stretch, cobra Kai THE THANG: with a coupon…

20 shoulder press
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 Curls
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low rows
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
20 toe taps
Carry coupon to opposite side of field
Do a lap

20 shoulder press
20 curls
20 low row
20 squats
20 toe taps
20 leg lifts
Carry coupon to opposite side of field
Do a lap

Final round- repeat last group above

MARY: LBC, Dirty Dog
ANNOUNCEMENTS: grunt, corn hole tournament
COT:the pain of rejection is nothing compared to the pain of regret. Don’t be scared to take a chance and realize cost of inaction outweighs the chance of making a mistake. Go with your gut instinct that has been developed based on a lifetime of experiences

DATE: 2022-10-19
AO: Farm
Q: Faceplant
PAX: Infinity, Matthew – Running Man
FNGs: None
COUNT: 3
WARMUP: 25 SSH, 25 MC, 10 MP, 10 WMH, 10 beat pickers, 10 forward/10 reverse arm circles THE THANG: lap around track with 2 sets of 15 burpees along the way.

Team- 100 merkins while partner runs across width of field and back 200 dips while partner does lunge walks approx 10 m and back 200 big boys while partner does karaoke
200 LBCs while partner does backwards run to half width of field and forward high knees back

Bear crawl to half field and crawl bear back. Hold Al Gore until pack returns MARY: downward dog crunches 15, Nolan Ryan (15 per side), 51 big boy ANNOUNCEMENTS: grunt Nov 12 Lincoln Memorial
COT:

DATE: 2022-10-18
AO: General
Q: 2 percent
PAX: bogey, Toolbox, Maj. Payne, Moneyball, Yardbird
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, , Hill Billy’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch

THE THANG:
Pull ups – 3 rounds. Each PAX performed 10 reps (or until muscle failure) while the onlookers occupied their time with the following: Squats, Ballz 2 the Wall, Spider Man Push Ups (NOT Peter Parker’s), LBC’s, Overhead Claps, Toy Soldiers, Pistol Squats, Penguin Crunches, Break Dancers.

Move to the football field for some IPC week 5 inspired exercises sans the coupon:

Round 1

10 BDE Burpees
10 yard Murder Bunny
10 BDE Burpees
10 yard Reverse Murder Bunny

Round 2

20 Bobby Hurley’s
20 yard Murder Bunny
20 Bobby Hurley’s
20 yard Reverse Murder Bunny

Round 3

30 Bonnie Blairs (the Hard way)
30 yard Murder Bunny
30 Bonnie Blairs (the Hard way)
30 yard Reverse Murder Bunny

MARY: Flutter Kicks, Hello Dolly’s, Nolan Ryan’s

ANNOUNCEMENTS: Qsign Up App going live soon, Calvary Methodist Meals, The Grunt 11/12

COT: QIC told a joke. It sounded a lot funnier in his head.

“Laughter is the sun that drives winter from the human face.” -Victor Hugo

It’s getting colder, and darker. And not just outside. A friendly reminder to reach to any PAX that haven’t posted in awhile. Or FNG’s who you feel would benefit from becoming part of something special and uplifting. These are the seasons when we need each other most. Put a smile on someone’s face with a joke. Then absolutely destroy that smile with a bunch of murder bunny’s.

DATE: 2022-10-18
AO: Atlantis
Q: Boomer
PAX: Bratwurst, Deflator, Infinity
FNGs: Ozark (DR PAX) Crash (DR PAX)
COUNT: 6
WARMUP: SSH, Michael Phelps, Cherry Pickers, Mountain Climbers

THE THANG: A sort of DORAesque separation of PAX into A and B teams. Various rounds of A group performing animal crawls and running drills down and back while B group performing various stationary exercises either in cadence or on count of designated PAX. Groups switched exercises upon return of A group. Mosey in between roughly every two rounds.

1. A. Duck Walk (low squat on top of bent knees, bring knees down to move forward) B. Dips

2. A. Monkey Shuffle (Facing perpendicular to forward movement, hands go down to your side, give air to your feet and move them near/just past hands, with the foot opposite the forward movement coming down first) B. Superman pull ups

3. A. Bunny Hops (from squatting position give a forward hop into another squat) B. Merkins

4. A. Alligator crawl (From Merkin plank position with palms facing out, place top of feet down, drag forward using arms) B. Plank Jacks

5. A. Bear Crawl
B. Australian Snow Angels

6. A. Horse Walk (squat with wide stance, long/deep steps forward) B. Shoulder Taps

7. A. High Knees
B. Mountain Climbers

8. A. Lunge Walks
B. Calf Raises

9. A. Crab Walk
B. Americans Hammers

10. Dragon Walk (From Merkin plank position, lift left arm, opposite leg, keeping lifted limbs straight/forward, not out, bring lifted limbs forward and down into a staggered push up. Repeat the forward movement) B. Burpees

MARY: Nope

ANNOUNCEMENTS: The Grunt! 0700 Nov. 12th at the Lincoln Memorial

COT: The animal walk and “man” exercise combo reminded me of Genesis 1 with animals being good, but man being very good. The point of the story being that the previously enslaved Israelites needed to learn how to rest and know that they were delighted in and that their worth was not based on how many bricks they made for Pharaoh. It’s a lesson I’m learning too in not seeking identity in career, finances, being productive, etc, but rather an identity found in Him who loves me. I’m going to continue to be intentional in seeking rest and replacing my to-do list with things that are good for the soul. How is your rest?