Backblasts

DATE: 2022-09-04
AO: Mor-Ruck-Ing
Q: Old Bay
PAX: Shogun
FNGs: None
COUNT: 2
7 miles, half dirt / half urban

DATE: 2022-09-01
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, Dungeon Master (Amon)
FNGs: Brony, Doughboy
COUNT: 6
WARMUP:
SSH, Swingbillies, Monkey Humpers, Moroccan Dance Club, Air Pushes, Michael Phelps, 2 laps, Frankenstein, Shoulder Taps, PlankJacks, Cherry Pickers, Windmills

THE THANG:
12 Poker cards

MARY:
Stretching…

ANNOUNCEMENTS:
COT:

DATE: 2022-09-02
AO: Farm
Q: Faceplant
PAX: Chile, Infinity, Gekko (Keith Capp)
FNGs: None
COUNT: 4
WARMUP: SSH, MC, Michale Phelps, WMH, Beat Pickers, OYO
THE THANG:
Run around field
50 tic toc Burpees
Dora style
100 Merkins, partner runs to 50 yard and back. Hold high plank till everyone is done 40 tic to.mc burpees
200 air squats while partner does lunch walks to to and back Walk to loosen legs
300 LBCs with crunches
MARY: N/A
ANNOUNCEMENTS: Sept 11 stair run Lincoln memorial 6am, Dad camp later this month-details on slack COT:

DATE: 2022-08-31
AO: Horizon-Ao
Q: sticks
PAX: Magoo, Tea Party, Maj. Payne, Undertow, 3 mile, Kodiak, Brown Bag, Old Bay, Mr Haand FNGs: crowbar, attache
COUNT: 12
WARMUP: SSH, Michael Phelps, Hillbilly, DDog
THE THANG:
1) Pick up coupons
2) Transport coupons to Patriot, Bandit, Cletus, and Buford T. Justice in hot pursuit 3) Run back to Horizon
MARY: None
ANNOUNCEMENTS: Dadscamp, 9-11 stair climb
COT: https://www.youtube.com/watch?v=Sn9-nNLzcWE

DATE: 2022-08-30
AO: Delphi
Q: Obadiah
PAX: Dunder, Hoolihan, Lightyear, Nano, Zeus, YNAB, Wham-O, slider, I-Beam FNGs: Rocket
COUNT: 11
WARMUP: standard fare with a partner burpee and lunge walk swap (30 burpees)

THE THANG: dirty 30. Everything 30 squatting or abs.

LBCs
1 Squats
gas pumps
2 Squats
Side crunches
3 Squats
Freddie mercuries
4 Squats
Sharon stones
5 Squats
Big Boy sit ups
6 Squats
Toe Touches
7 Squats
Penguin Taps
8 Squats
WWI
9 Squats
Shoulder taps
10 Squats

Interspersions of 50 yard sprints (10)

MARY: see above
ANNOUNCEMENTS: 9/11, dads camp, shirts
COT: pay attention to your body. Be mindful of ailments and pain points especially with ironpax.