Backblasts

DATE: 2022-10-16
AO: Mor-Ruck-Ing
Q: Magoo
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP:
THE THANG: 1.5 hours rucking on the floodplain trails
MARY: not bloody likely
ANNOUNCEMENTS:
COT: look for the wild and beautiful spaces close to home

DATE: 2022-10-11
AO: Atlantis
Q: True North
PAX: True North, Infinity, Chuck Taylor
FNGs: Husky
COUNT: 4
WARMUP: 26x hurdler stretch, 42x side straddle hops
THE THANG: Mosey to the dock. PAX guess the minutes of the Guiness World Record holder for fastest marathon dressed as a ______. Examples – plant (poppy), viking, clown, Elvis (female), cartoon character (charlie brown), star wars character (x-wing pilot), telephone box, mythical creature (unicorn), etc.
If minutes are “close enough” (as determined by the Q), arm circles for # of reps = the minutes. If not, and the time is 0-10 min, burpees; 11-20min, dolphin crunches; 21-30min, merkins; 31-40min, american hammers; 41-50min, freddy mercuries; 51-59min, plank hold seconds. DORA-type exercises to the end of the dock between each.

MARY: nada
ANNOUNCEMENTS: Veterans Day-ish event
COT: Keep getting up. Check out the story of Dorando Pietri for a crazy story at the 1908 Summer Olympics, where the modern marathon distance (42.195 km) was defined. While he didn’t win the gold medal in 1908 and it was given to Johnny Hayes, he beat Johnny Hayes every subsequent time they raced!

DATE: 2022-10-15
AO: Sandlot
Q: Boomer
PAX: Legacy
FNGs: Dojo
COUNT: 3
WARMUP: SSH, Arm Circles, Cherry Pickers, Mountain Climbers

THE THANG: Exercise A: Series of animal movements and running drills interrupted by Exercise B (Merkins, etc). PAX sprinted to catch each other to signal their turn to stop Exercise A and switch to Exercise B.

Round 1-A: Bear Crawl B: 10 Burpees
Round 2-A: Duck Walk B: 10 Superman Pull Ups
Round 3-A: Butt Kicks B: 10 Merkins

Mosey

Round 4-A: Leap Frogs B: 10 LBCs
Round 5-A: Horse Walk B: 10 Air Squats
Round 6-A: High Knees B: 10 Shoulder Taps
Round 7- A: Carioca B: 10 Reverse Snow Angels
Round 8-A: 2 Lap Train Run B: 4 Square

MARY: Out of Time

ANNOUNCEMENTS: Welcome FNG Dojo!

COT: It’s easy to get caught up in to-do lists and being intentional in creating momentum in various areas of life (career, physical health,, etc), but I’m committing to being more intentional with my rest. I want to make sure I give myself time for the devotionals and reading that are good for my soul. How is your rest?

DATE: 2022-10-15
AO: Olympus
Q: Shogun
PAX: Toolbox, Popeyes, Peanuts
FNGs: None
COUNT: 4
WARMUP: SSH, LBC, Hillbillys, Big Arm Circles, Mosey around the track
THE THANG: “No Legs Today” leg exercises courtesy of Co-Q Toolbox, with running. Tour of LBSS track and steps with upper body “rest stops.” MARY: Ab-hold crunch, bicycles, penguin crunches, Cobra
ANNOUNCEMENTS: Sparta road cleanup, The Grunt, Turkey Trot 5K COT: Don’t judge others on first appearance – get to know them first.

DATE: 2022-10-15
AO: Farm
Q: Infinity
PAX: Matthew – Running Man
FNGs: None
COUNT: 2
WarmUp: Beet Pickers, Willy Mays Hayes, Rockettes, and Grady Corns.

The Thang: Wall Ball & Slosh Pipe Circuit Workout
Rotate among the following stations, 30 sec on, 15 sec off, 4 times through: – Wall Ball Shots
– Coupon Chest Press
– Walking Lunges with Slosh Pipe
– Overhead hold from “Unbroken” with Slosh Pipe
– Coupon Curls

At the end of each round, we completed one of the of the following traveling exercises: – Sprint across field and back (did this twice)
– Bear Crawl out /Crawl Bear back
– Crab Walk out / Rev. Crab Walk back

Mary: Down Dog Crunches, Bird Dogs, Australian Snow Angels, Flutter Kicks, StarFish Crunches, and American Hammers.

CoT: For the past few weeks, I have been the acting manager of my group at work, and will continue in this role until just after the new year. It has reminded me of the crucial yet difficult role leaders play, and has taught me a lot about leadership. It is different being the mentor/coach behind the scenes rather than the man out front doing the work and getting the credit.

President Harry Truman said it best with this quote: “It’s amazing what you can accomplish when you do not care who gets the credit.” Also, Lao Tzu said: “A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.”