Backblasts

DATE: 2022-08-31
AO: Compound
Q: Obadiah
PAX: Roddick, Zeus, Popeyes, citrus, Hightower
FNGs: Patchouli, YardBird, Poe, Landslide,
COUNT: 10
WARMUP: SSH, plank jacks, cherry pickers,
THE THANG: mosey to stairs, wall sits on level 1, up to the top for 15-sided die workouts, back down. Rinse and repeat 7 times

Squat jumps
Air squats
Merkins
Calf raises
X jumps
Crab walk

MARY: dNF
ANNOUNCEMENTS: 9/11, dads camp, shirt orders
COT: you win a green pepper

DATE: 2022-08-30
AO: Atlantis
Q: Bratwurst
PAX: Hammerhead, Infinity, Deflator, Riot, True North
FNGs: None
COUNT: 6
WARMUP: side straddle hop, some stretching, mozy to the baseball stadium
THE THANG: at the Washington Nationals baseball stadium, Jacob’s ladder on the stairs. > Up + Down ×1, 25 Merkins
> Up + Down ×2, 25 air squats
> Up + Down ×3, 25 Urkins
> Up + Down ×4, 15 forward lunges
> Up + Down ×5, 50 little boy crunches
> Up + Down ×6, 20 derkins
> Up + Down ×7, 15 side lunges
> Up + Down ×5, mozied back to AO
MARY: Big Boy sit-ups, elbow plank, hip raises, flutter kicks, in-and-outs ANNOUNCEMENTS: 9/11 stair climb. see mumblechatter for more details.

DATE: 2022-08-30
AO: General
Q: Booking
PAX: 2 percent, Jag, XL, Maj. Payne, Moneyball, Toolbox
FNGs: None
COUNT: 7
WARMUP: SSH, Windmills, Cherrypickers, Imperial walkers, down dog, cobra Kai, worlds greatest stretch
THE THANG: 10 of each of the below exercises followed by a run to the opposite sideline and back- we accomplished 8 rotations for a total of 800 exercises:

Squats
OH Claps
Leg lunges
Calf raises
SSH
Merkins
Dirty dogs
Plank jacks
WW 1
Penguin taps

MARY: flutter kicks
ANNOUNCEMENTS: 9/11 stair climb, go ruck event in Hampton Roads, new workout Monday nights at Highlands followed by pizza
COT: Q discussed the challenges of balancing discipline and developing good memories with his boys. He tells kids each day “make good choices and make good memories”

DATE: 2022-08-29
AO: Horizon-Ao
Q: Disco
PAX: 3 mile, Mr Haand, 2 percent, Kodiak, Poe, sticks, vplaxico, Yardbird FNGs: ArmBar, Attaché
COUNT: 11
WARMUP: SSH, Moroc. NC, Hillbilly Walker, M Phelps, CP/WMH, D Dog/Cobra/Child’s Pose THE THANG: 1. Vicious Circle
Mosey – P: 20 Derkins
Lunge/Frankenstein – P: 20 Curls
Carioca/Backward/Forward – P: 20 overhead press
Run – P: 20 Gravediggers
Lunge Walk – P: 20 Coupon Squats
Something else
2. Welsh Dragons Ladder AMRAP

MARY: Flutter Kicks,
ANNOUNCEMENTS: 9/11 Stair Climb. Iron Pax begins Friday
COT: Today’s (planned) Artemis launch to bring astronauts back to the moon demonstrates several values – restarting your engines after a long layoff (50 years since Apollo), aiming for new goals (biggest rocket, longest flight, space base camp, astronaut diversity), collaboration (with Canada and Europe), competition makes us better (Artemis vs private sector programs).

DATE: 2022-08-29
AO: Farm
Q: Infinity
PAX: Chile, Faceplant, Matthew – Running Man
FNGs: None
COUNT: 4
WarmUp: SSHs, Imperial Walkers, Don Quixotes, Beet Pickers, Willie Mays Hayes, and Grady Corns.

The Thang: Hot Potato
Stand in a loose circle, toss a 20-lb ball randomly from man-to-man around the circle. Whichever PAX is holding the ball at the end of 3 minutes leaves the circle to perform one of the exercises listed below, in turn. The other PAX continue tossing, but with the PAX completing the exercise as the timer. 5 Burpees penalty for everyone in the circle anytime the ball touches the ground. – Mosey around soccer field
– 50m Bear Crawl
– 50m Walking Lunge
– 30 HRR Merkins
– 50 Squats
– 20 Bonnie Blairs
– 40m Crab Walk
– 20 Jump Squats
– 20 CDDs

30 sec Wall sit while passing ball back and forth

10-1 Motivators

30 sec Wall sit while passing ball back and forth

Mary: Flutter kicks, Nolan Ryans, LBCs, Penguin Crunches, and Rope Climbers.

Announcements: 9/11 Stair Run will be starting at 0600 at the Lincoln Memorial on Sunday, September 11th. YHC will be there—LMK if you want to carpool.

CoT:
My uncle, Dick Spencer, passed away suddenly yesterday. Dick was in good health, and there was no warning – although Dick has been taking heart meds for awhile (as many older folks do). His wife and he fully got ready for church. Dick showered and shaved and got on his shirt, tie and suit. They went out the front door and Dick said he didn’t feel too good. He sat down in a rocking chair they have on their front porch and asked Janean to go back and see whether he had locked the front door. His wife went back, and when she returned Dick was gone. She called the paramedics, but they could not revive him either. Dick was gone, almost instantly. He is survived by his beautiful wife and eight successful adult children with great families of their own.

Although unexpected to everyone, it was my uncle’s time to pass on. Death is a certainty for us all—it is not “if” but “when” we will die. The key principle is to live those moments you have so that there are no regrets at the end of it. Dick Spencer lived one of those lives, and he is an inspiration to us all: a Vietnam Veteran, successful entrepreneur (Cannon Towels), loving husband, and inspiring father. It is up to me and all of us to live such a life.