Backblasts

DATE: 2022-09-09
AO: Sparta
Q: Pop Fly
PAX: Zeus, Peanuts, K-Pop
FNGs: None
COUNT: 4
WARMUP: Normal Stretching Routine
THE THANG:
2 Decks of Cards: Deck 1, partner performs what the card says. Deck 2, partner does what card says. Partners switch once partner 1 completes his task.

Some Rounds:
– 100 SSH / Mountain Climbers
– 20 yd bear crawl / monkey Humpers
– Backwards Lunge 15 yards / Bonnie Blairs
– 400 yd run / flutter kicks
etc.

MARY: Suicide Sprint: 10 and back, 20 and back, 30 and back, sprint through the 50yd line

ANNOUNCEMENTS: Dad’s Camp and Stair Climb

COT: Stability is a good thing. God save the Queen

DATE: 2022-09-07
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2

Warm up:
20 second butt kickers
20 second high knees
20 second side straddle hop
15x Michael Phelps
15x Cherry Pickers
15x Mountain climbers

Part 1:
High plank, every 5 second: Merkins
25x Big boy Sit-ups
High plank with toe taps
25x American hammer
High plank, motion: knees close to ground to full extension 25x V sit ups
Run Lap

Part 2:
15/15 forward-backwards lunges:both legs
10x regular squats
10x legs in squats
10x sumo squats
15x Skaters with jump
10x burpees
Run Lap

Part 3:
PAX mix and cool down stretches

ANNOUNCEMENTS: 9/10: 12 miler ruck 9/11: Stair climb, Brewrun TBD COT: Great health and positivity for new job/life objectives.

DATE: 2022-09-07
AO: Patriot
Q: 2 percent
PAX: Wedding Singer, bogey, citrus, Jenner, Ice Tea, Maj. Payne, Big Short, CableGuy, Shake ‘N’ Bake, My Space, Booking, Lazlo, Anchor Man FNGs: None
COUNT: 14
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Moroccan Nightclubs, Arm Circles, Willy Maze Hays, Cherry Pickers, Downward Dog, Kobra Kai, World’s Greatest Stretch
THE THANG: Broad jumps goal line to the 50, rinse & repeat (giant steps are what you take, walking on the moon)
The PAX split up into uneven groups (b/c QIC is not strong with number comprehension) and hit 4 stations, 2 rounds each: 10-15 Pull ups, various ab exercises, 1 lap around the track, toe taps. Stadium stairs up and down. 20 dips, 20 derkins.
Back to the field for 10-1 motivators.
Closed it out with a little number called “Roxanne” involving “Burpos” – never leave the squat position for the entirety of the song, perform a “burpo” every time her name is mentioned. I counted 26 times….. MARY: Flutter Kicks, Nolan Ryans
ANNOUNCEMENTS: 9/11 stair climb, Dad’s Camp, IPC Week 1, Grow Ruck COT: “Be yourself. No matter what they say.” – Sting (Gordon Sumner)

DATE: 2022-09-08
AO: Highlands
Q: Toolbox
PAX: Trolley, XL
FNGs: None
COUNT: 3
WARMUP: ssh, squats, single leg lunges, wmh, cp, windmills
THE THANG: carry 25# db, 50# kb, speed rope and ab roller out to field, light mosey fb rounds of varying exercises with timer being 50# sumo squats, rotate through each station modifying exercises, stacking exercises, and eventually ending in complete exhaustion, rinse and repeat. generally holding to a chest, leg, arms, abs, format. MARY: big boy up ups 10, big boys 25, flutter kicks 50 ic.
ANNOUNCEMENTS: iron pax, 911, dads camp, pancake breakfast calvary on Sat
COT: my go to reminder to myself and others. just roll with it. sometimes it’s best to succumb to the flow. never know where you’ll end up…but it’s usually a pretty interesting ride.

DATE: 2022-09-07
AO: Farm
Q: Matthew – Running Man
PAX: Faceplant, Infinity
FNGs: None
COUNT: 3
WARMUP:
Beet pickers
Willy Mays Hayes
Calf raises
Side straddle hop
Mosey around the baseball fields

THE THANG:
Dora
100 burpees
200 squats
300 glute bridges
300 LBCs

MARY:
American hammer
Flutter kicks
Dolphin climbers?
Australian snow angels

ANNOUNCEMENTS:

COT:

There was a recent study that explored conflict between rival groups. As part of the study, researchers interviewed Palestinians and Israelis in the Middle East, and Republicans and Democrats in the United States. They discovered that “each side felt their own group [was] motivated by love more than hate, but when asked why their rival group [was] involved in the conflict, [they] pointed to hate as [the other] group’s motivating factor.”
In other words, each group thought of themselves as the “good guys”—fair, kind, and truthful. By contrast, they saw their rivals as the “bad guys”—uninformed, dishonest, even evil.

Listen to those you disagree with, to understand their perspective.