Backblasts

DATE: 2022-08-19
AO: Patriot
Q: CableGuy
PAX: Old Bay, Wedding Singer, citrus, Schwab, Anchor Man, Tea Party, Big Short, Legacy, Elvis, My Space, Lazlo FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Walker, Arm Circles, Down Dog
THE THANG:
Stair Lap #1: home stands, back to near side goal line
Murder Bunny round:
MB to the 10 – run back
Run to your coupon, MB to the 30 – run back
Run to your coupon, MB to the 50 – run back
Run to your coupon, MB to the far goal line and hold
12 minute EMOM: 20 Merkins OYO, or modify as necessary
Stair Lap #2: Split into two teams for better space accommodation; back to the far side goal line
12 minute EMOM: alternate 20 Curls / 20 Rows x6, 10 Shoulder Press/10 Coupon Squat x4, 20 Shoulder Press/20 Coupon Squat x2 MARY: LBC
ANNOUNCEMENTS: 9-11 climb, Dad’s Camp
COT: Empathetic leadership is a style of leadership that focuses on identifying with others and understanding their point of view. Empathetic leaders take a genuine interest in people around them; what makes them tick, what inspires them and the way they feel.
This may seem like a relatively modern way of looking at leadership but consider this quote from Eurpides, a tragedian of ancient Athens: ‘When a good man is hurt, all who would be called good must suffer with him.’ Thanks for suffering together today!

DATE: 2022-08-13
AO: Freestate
Q: Winston
PAX: Deagle, CashOnly, Novacaine, Legacy
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers, El Capitan, Forward Lounges, Cherry Pickers, Windmills

THE THANG:
5k run along the Potomac, each one does 5 merkins 5 squats in turns

MARY:
Everything with Flutters…

ANNOUNCEMENTS:
COT:

DATE: 2022-08-19
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Kodiak, Disco, Yardbird, Mr Haand
FNGs: attache
COUNT: 8
WARMUP: SSH, arm circles, michael phelps, cherry pickers, WMH, down dog, up dog, lunge stretch, the Mr Haand stretch (30 seconds stretch of PAX’s choice) THE THANG:
Cards; do # of reps based on card #; J/Q/K – 10 – A – 12
Diamonds = hand release Merkins IC
Spades = burpees
hearts = jump squats (if odd #), squat (if even)
Clubs = PAX choice of core workout, PAX got diabolical 🙂
Locomotion: 3 mile modifications for loc:
If 2 or 3 drawn, bear crawl and crawl bear, respectively ½ way to next station If 4,5,6 drawn, skip with high knees to next station
If 7 8 9 drawn, karaoke to next station
Burpees and squats to close things out (190 squats / 19 burpees) MARY:
Around the horn
ANNOUNCEMENTS: dad’s camp, backpacking trip, 9/11 stair climb
COT: we all have a voice in our head that can tell us stories that aren’t helpful or true. to break the spell, observe what it’s saying and start a new, positive story (this is a lifelong effort). YHC is considering a career transition and has noticed the inner voice often prevents me from being bold and courageous. knowing is 1/2 the battle.

DATE: 2022-08-19
AO: Sparta
Q: Pop Fly
PAX: Bluegrass, Shogun, Zeus, Peanuts
FNGs: Pele, Mongoose
COUNT: 7
WARMUP: SSHs, WMHs, Cobra, Squats, and interspersed with OYO Burpees totaling 15

THE THANG:
(1) 5x Rounds of 3 Stair Climbs + 20 Squats.
PAX ran up and down the stairs 3 times and then did 20 Squats. repeat 4 more times.

(2) 1 lap around the track and 4 various sprints of different lengths. Rest was 5 good push-ups

(3) 10+1 ladder – Burpees and Squats. PAX did 1 burpee and ran across the field and did 10x squats. Then 2x Burpees & 9x Squats. This continued until we were at 10x Burpees and 1x Squat

MARY: Iron Cross, Cruches, 5 Merkins

ANNOUNCEMENTS: Dad’s Camp & 9/11

COT: Challenge yourself

DATE: 2022-08-19
AO: Farm
Q: Faceplant
PAX: Gekko (Keith Capp), Infinity
FNGs: Another Faceplant from Richmond!
COUNT: 4
WARMUP:

Side Straddle Hops

Mountain climbers

Arm circles

Michael Phelps

Squats

1 burpee

Willy Mays Haze

Mosie around the field
The thang:
Stations Set 1 (4 stations). Run across side of field and back was timer. Repeat entire circuit 3 times

1. Run across field width and back (timer)
2 Burpees
3. Flutter kicks
4. Merkins

Most around double field
Stations Set 2 (station 1 is timer)

1. Timer did squat walk halfway across field width and ran back 2. Plank
3. Air squats
4. Robot push-ups (alternate between high and low plank and repeat) MARY:
Ended with 25 flutter kicks.
ANNOUNCEMENTS:
COT: we’re fortunate to have the mobility to perform and enjoy having our butts kicked at F3 workouts.