Backblasts

DATE: 2022-09-14
AO: Compound
Q: Popeyes
PAX: Nano, Simba, Yardbird, Hightower, Peanuts
FNGs: None
COUNT: 6
WARMUP: SSH, mosey with butt kickers, high knees, karaokes, willy mays, imperial walkers, cherry pickers, down dog with calf stretches, and finished off with the Hightower special. THE THANG:
Up the stairs, SSH’s, 20 merkins, and down the stairs. Sprints and skips to the underground. SSH extra credit.

10 pull ups, 20 merkins and 30 squats. Finger sweeps around the parking lot. 10 pull ups, 20 merkins and 30 squats.

SSH, Sprints and skips. SSH. Back to the stairs

Up the stairs, down the stairs

MARY: 10 burpees, 20 sit ups, Supermans, 20 Freddy mercury’s, 20 pickle something, 20 flutter kicks ANNOUNCEMENTS: Dad’s camp, shirt order
COT: Split streaming and drafting on a bike cuts wind friction down 20-30% for the bikers behind. Let’s do that for our fellow brothers and sisters.

DATE: 2022-09-13
AO: Delphi
Q: I-Beam
PAX: Peanuts, Shogun, K-Pop, Rocket, Bluegrass
FNGs: None
COUNT: 6
WARMUP: SSHs, Cherry Pickers, Squats, Downward Dog, Calf Stretch, Cobra Kai THE THANG:
PAX split into 3 groups of 2. Ab move used as timer. Each group rotated through all moves of each round. Round One:
Group 1 Squat Jumps
Group 2 Run Stance Squats
Group 3 25 x In and Outs

50 yard in-line run

Round Two:
Group 1 Airborne Heisman
Group 2 Squat Reach Jump
Group 3 25 x Rowboats

Round Three:
Group 1 Swing Kicks
Group 2 Circle Run
Group 3 25 x Bicycle In, 25 x Bicycle Out

Round Four:
Group 1 Run Stance Squat Switch
Group 2 Double Airborne Heisman
Group 3 25 x Wide Leg Situps

Round Five:
Group 1 Jump Knee Tuck
Group 2 Bonnie Blairs
Group 3 25 x Fifer Scissors

Round Six:
Group 1 Twist Combo
Group 2 Frankenstein
Group 3 25 x Hip Rock Raises

Round Seven:
Group 1 Leapfrog Squats
Group 2 Rock Star Hop
Group 3 24 X Roll Up V Ups

MARY: N/A
ANNOUNCEMENTS: Dads Camp, The Capital shirt order
COT: Don’t be shy about imparting wisdom.

DATE: 2022-09-03
AO: Sandlot
Q: Traveler
PAX: Lazlo, Boomer
FNGs: None
COUNT: 3
WARMUP: SSH, LBAC, Michael Phelps

THE THANG:
AMRAP for 4 minutes: 4 burpees, 5 bonnie blairs (each leg), 6 American Hammers (IC). Repeat for 4 minutes.

Ring of Fire Merkins: Hold high plank while the PAX take turns doing merkins. First 1 merkin, then 2, 3, 4, 5, 4, 3, 2, 1.

7 of Diamonds: PAX moseyed around the baseball field to complete an exercise at each base. Round 1: 7 burpees at each base
Round 2: 14 flutter kicks (IC)
Round 3: 21 merkins
Round 4: 28 BWS

Ring of Fire Gas Pedals: All PAX hold 6-inches, then take turns doing Gas Pedals. Quantities were 1,2,3,4,5,4,3,2,1.

AMRAP: Same as start of workout. 4 minutes of pain.

MARY: Each PAX picked an ab workout.

ANNOUNCEMENTS: IronPax. 9/11.

COT: Rings/diamonds were on the mind for this beatdown because YHC got engaged earlier this month! While I’m giddy with excitement, I still want to be present and enjoy the phase of being engaged that I’m in. A reminder to all PAX to be patient and be present in whatever your current mission is.

DATE: 2022-09-12
AO: Highlands
Q: Jag
PAX: citrus, Hightower, Speedo, Jenner
FNGs: FNG Touche
COUNT: 6
WARMUP: SSH; Seal Clap; Overhead Press; SSH; Imperial Walkers; Hillbillies; SSH; WMH; Cherry Pickers; Down Dog; World’s Greatest Stretch; Cobra Kai; Merkins; and Fellowship Lap.
THE THANG: DORA! In rotating groups of two – with one PAX running about 75 yards, the other completing the exercises and then switching roles – the PAX completed sets of: 200 Coupon Squats; 200 Coupon LBCs; 100 Coupon Merkins; 40 Blockies; 200 Coupon Deadlifts; AMRAP Crossover Merkins (x2); and AMRAP Skull Crushers (x1). MARY: Nolan Ryans; Flutterkicks; Supermans; and Penguin Crunches.
ANNOUNCEMENTS: The Grunt is coming on 11/12! Prayers for various PAX with significant events in their lives.
COT: This is the first non-CSAUP night workout for The Capital – do not be afraid to try something new.

DATE: 2022-09-13
AO: General
Q: Lazlo
PAX: citrus, Moneyball, Toolbox, Ice Tea, XL
FNGs: None
COUNT: 6
The Q didn’t feel like planning a bunch of exercises this morning. So he decided to let the PAX pick them.

WARMUP: SSH, imperial walkers, copperhead squats, willie mays hayes, Moroccan night clubs, cherry pickers, downward dog.

THE THANG: The Adjudicator. It’s a lot of power in a single PAX hands, but I had a lot of trust in this crew, and they lived up to it. One PAX, the decider, calls out an exercise. The Adjudicator decides if the exercise is easier or harder than 5 burpees. If it’s harder, you do the exercise. If it’s easier, then you do 10 burpees. The decider the chooses the next decider, and becomes the adjudicator for the next round. PAX run a quarter of the track between exercises to give time to decide. We played 8-9 rounds of this, including a brilliant exercise chosen by @toolbox – 11 burpees. Which most agreed was harder than 5 burpees, and also 10 burpees. Fun times.

Then we did a round of “22s.” It’s a lot like 11s but with two exercises. The PAX ran 50 yards, did 10 merkins and 10 tuck jumps, then ran back and did 1 Carolina dry dock and 1 Bonnie Blair (hard way). Repeat with the 10s counting down to 1 and the 1s counting up to 10.

MARY: WWIs and American Hammer (aka a deconstructed Captain Thor)

ANNOUNCEMENTS: Nope.

COT: Same as yesterday. The Q pointed out that after leaving the Lincoln Memorial on Sunday, he never heard 9/11 mentioned again. Couldn’t remember that ever happening before. Very grateful for this group and the chance to honor those who sacrificed.