Backblasts

DATE: 2022-09-07
AO: Horizon-Ao
Q: Magoo
PAX: Tea Party, Disco, Median, Kodiak, Mr Haand
FNGs: Attache
COUNT: 7
WARMUP: Abe Vigoda, walkouts, WMH, Cherry Picker, Michael Felps, Fellowship lap
THE THANG: Two Pax carry heavy weight across field and back. Remaining Pax enjoy free time with jump rope, offset merkins, weighted arm raises, coupon pull-overs, weighted shoulder taps, kettlebell etc. Lather, rinse, repeat. MARY: Ring of fire flutter kicks.
ANNOUNCEMENTS:
COT: Sometimes we have to suck it up and do what needs doing. Sometimes it turns out ok. Either way, the best we can do is laugh about it and move on.

DATE: 2022-09-06
AO: Freestate
Q: Horshack
PAX: Winston, Cannoli, ShowMe, Wildcat
FNGs: None
COUNT: 5
WARMUP:
SSH x 25 IC
Imperial Walkers x 17 IC
Shoulder Taps x 15 IC
Willie Mays Hayes x 14 IC
Mountain Climbers x 12 IC
Toy Soldiers x 13 IC
Michael Phelps x 14 IC
Cherry Pickers x 15 IC

THE THANG:
3 rounds of:
Bear Crawler (sets the pace – 2 laps around)
Dips
Step ups
Squats
Derkins

MARY:
Leg Lift Rosalitas x 15 IC
Freddie Mercuries x 15 IC
Box Cutters x 10 each direction IC
Plank-o-rama x 10-10-10-10-10 IC

ANNOUNCEMENTS:
1st F – CSAUP – on Sunday 9/11 Memorial Stair Climb. Meet at Waldorf School Parking Lot at 5:15a. Wheels up at 5:20a
2nd F – Thirsty 3rd Thursday comes early this month – Sept 15th 6:30p at the Inn at Glen Echo
3rd F – First Saturday each month bringing back Adopt A Road. Find your middle and high schoolers who need some SSL hours.

COT:
Count-o-rama
Apologizing to your own kids is important – do it at every opportunity. To kids adult apologies are a sign of strength, not weakness – because it teaches them humility, self-control, responsibility, compassion, respect, and self-acceptance. You’ll never look bigger to your kid than when you mnake yourself smaller in the act of an apology.

DATE: 2022-09-06
AO: General
Q: XL
PAX: 2 percent, Booking, Fairweather
FNGs: None
COUNT: 4
WARMUP: 10 x SSH, Imperial Walker, Shoulder Press, Cherry Pickers, Mosey across the field and back. THE THANG: ‘Deck of Death’
– Diamonds/Merkins – 65 Total
– Hearts/Squats – 65 Total
– Spades/WWI – 65 Total
– Clubs/Plank Jacks – 65 (IC)
– Jacks/SSH – 40 Total
– Queens/Shuttle Sprints – ~720 Yds Total
– Kings/Track Lap – ~1 Mi
– Jokers – 20 Burpees Total
MARY: Outta time
ANNOUNCEMENTS: 9/11 Memorial Stair Climb, Dad Camp,
COT: Psalm 19:14 Let the words of my mouth and the meditation of my heart Be acceptable in Your sight, O LORD, my strength and my Redeemer. @XL moved to a new assignment in the NCR and this presents a fresh opportunity to grow in employing righteous words and thoughts at work (and all spheres).

DATE: 2022-09-05
AO: Olympus
Q: Pop Fly
PAX: Obadiah, YNAB
FNGs: None
COUNT: 3
WARMUP: Stretch it out
THE THANG: IPC #1: The Care Bear Squared AMRAP
Cones 25 yards apart in a square
1) Bear Crawl to Corner 1 – 25 Squats
2) Left Bear Crawl to Corner 2 – 25 Merkins
3) Crawl Bear to Corner 3 – 25 BBS
4) Right Bear Crawl to Corner 4 – 25 Burpees

Repeat for 45 minutes. Each rep is a point. Count your points.

This crew flirted with 500, but didn’t quite get there.

MARY: Catch your breath
ANNOUNCEMENTS: Take a proof of life
COT: Catch your breath

DATE: 2022-09-06
AO: Delphi
Q: Hightower
PAX: Hoolihan, Gadget, Rocket, Peanuts, Juneau, Dunder, Pop Fly, Rambler, Wham-O, Bluegrass FNGs: None
COUNT: 11
WARMUP:
SSH and lots of stretching, followed by fellowship laps around Orange Hunt school

THE THANG:
Split into (5) groups of 2, 1 group of 3.
Station 1: step ups
Station 2: dips on bench
Station 3: bricklayer Merkins
Station 4: downhill bear crawl, uphill crawl bear
Station 5: med ball slam & squat wall toss
3 rounds, at end of each round jog around the school

MARY:
Ring of Fire round of Mary

ANNOUNCEMENTS:
Dad’s Camp
9/11 stair climb
Regional shirt order closes 9/15
Prayers for Juneau’s M, baby #2 coming later this week.
Rambler’s hike on AT

COT:
Choices we make. We’re all a product of the Choices we’ve made. Whether the choices as young adults, to now as fathers to our family. Let’s be better stewards to our family and friend to help others make better choices in their lives.