Backblasts

DATE: 2022-08-17
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Kodiak, 3 mile, Disco, Poe
FNGs: @armbar, @atache, @popcorn
COUNT: 9
WARMUP: CherryPicker, WMH, assorted yoga-ish stretches; not running mosey THE THANG: 4 sets of 6 round EMOMs.
Work for 45 sec. Rest for 15.
-4 or 5 blockies then mountain climbers
-8 to 10 kettle bell swings then jump squats
-4 or 5 squat press then weighted squat
-4 or 5 grave diggers then superman merkins
MARY: Ring of fire shoulder taps; assorted stretches
ANNOUNCEMENTS: Welcome @Popcorn!
COT:

DATE: 2022-08-17
AO: Aerie
Q: Renaissance
PAX: Rocketman, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP: side straddle hops, Cherry pickers, mosey
THE THANG: 32 Merkins, 32 squats x4, 32 burpees, 32 big boy sit ups, 32 jump squats, 32 burpees, 1024 yards of suicides- butt kickers and high knees in there. 32 jump squats, 32 LBCs. 32 merkins. You get the idea. MARY: rest exercises and stretches
ANNOUNCEMENTS: Beer run canceled for tomorrow, :(, September 10th Ruck in Culpeper COT: Life is fleeting, make good use of the time you’re given.

DATE: 2022-08-17
AO: Farm
Q: Infinity
PAX: Shute, Faceplant, Lucius, Gekko (Keith Capp), Matthew – Running Man FNGs: None
COUNT: 6
WarmUp: SSHs, Imperial Walkers, Michael Phelps, Don Quixotes, Beet Pickers, and Willy Mays Hayes.

The Thang:
Short mosey
Jacob’s Ladder: 6-1, 5-2, 4-3, 3-4, 2-5, 1-6 Air Squats at the bottom, Burpees at the top of the hill, running down and back up each set

Short mosey

5-10s: 5 rounds of
– 5 Jump Squats
– 10 sec Al Gore (squat hold)

Short mosey
30-sec Wall Sit

DORA 1-2-3: Split into two teams, one performs exercises while the other runs 150m, and then swaps places with the other team. Cumulative reps of the following shared between the two teams: – 100 Merkins
– 200 Bonnie Blairs, single count
– 300 LBCs

30m Bear Crawl
30m Walking Lunge
60m Sprint

Mary: Back Spasms, Supermans, and Sweat angels.
We then took turns choosing and leading workouts as follows: – Shute: Flutter Kicks
– Gekko: Elbow Plank
– Faceplant: Nolan Ryans
– Lucius: ABC Leg Raises
– Running Man: Big-Boi Sit-Ups

COT:
“Many of life’s failures are people who did not realize how close they were to success when they gave up.”
–Thomas Edison (1874-1931), inventor of the light bulb

“A failure is not always a mistake. It may simply be the best one can do under the circumstances. The real mistake is to stop trying.”
–B.F. Skinner (1904-1990), American psychologist

DATE: 2022-08-16
AO: Delphi
Q: Obadiah
PAX: Bluegrass, Dunder, Hightower, I-Beam, Nano, Rambler, YNAB, Zeus, Hoolihan, Glee FNGs: Peanuts, Rocket, Pele
COUNT: 14
WARMUP: SSH, Hillbillies, Mountain climbers, downdog, WMH, arm circles

THE THANG: fellowship lap followed by PAX numbering off into groups of 3. Group 1 did first activity with coupon, group 2 squats, group 3 remaining and then rotations to the other so each round had three exercises. We went down and then back up to 40. Tacked on 60 More squats an LD 3 burpees to conquer monthly challenge.

50 CurlsSquats,LBCs
1Burpee

40Rows, Squats, overhead claps
1 Burpee

30Kettlebell swings, Squats, Gas Pumps
1 Burpee

20 overhead press, squats, flutterkicks
1 Burpee

10 Blockies, Squats, Plank hold
1 Burpee

MARY: skipped
ANNOUNCEMENTS: 9/11 stair climb
COT: fellowship together

DATE: 2022-08-16
AO: General
Q: Fairweather
PAX: Toolbox, Trolley, Jag, Moneyball, Lazlo
FNGs: DR Pax from STL: CFIT
COUNT: 7
WARMUP:
Runners stretches, side straddle hops, cobra Kai, etc.
THE THANG:
Pax introduced to a 24 pieces of fine (read: paper) China each listing an an exercise. Each pax runs a 400 while the rest complete exercises found by flipping over 2 plates per lap.

Pax move on to a rousing few rounds of connect four: two teams each have 12 plates. Complete exercises on said plates to connect 4 in a row (other team can block your four instead of adding to their line of 4)

Finished with a few rounds of plate battleship. Complete exercise on your plate to send it over to the other side. At the timer, side with least plates wins.

MARY: LBC’s, Penguin Crunches, Chilean Plank

ANNOUNCEMENTS:

COT: We each have our daily routine, but it’s important to keep a proactive eye out for the random opportunities the big Man upstairs puts in our daily path to be a force for good.