Backblasts

DATE: 2022-08-14
AO: Mor-Ruck-Ing
Q: Yardbird
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP: getting there
THE THANG: 5.8 mile loops for my VQ ruck as to never get too far from home base, should my pace & timing be amiss and the need to cut and run arise. Happily, the timing worked well to traverse some new ground in Falls Church. Beat downs included lunge-walking bridge crossings, some trading of jogging and squats at West End Park, merkins at my fave local spot, Spacebar, some ruck exercises at some random park somewhere, and rifle carry’s, dips, and step ups at Chimney Park. MARY: flutter kicks and LBCs to round it out.
ANNOUNCEMENTS:
COT: No better way to spend a sunrise!

DATE: 2022-08-13
AO: Olympus
Q: Obadiah
PAX: Zeus, Toolbox
FNGs: Rollingstone, Peanuts, Juneau
COUNT: 6
WARMUP: SSH, WMH, good mornings, arm circles, down dog, squats (110/10 burpees), lap around the School w/ 10 lbs ball Rickey Bobby style. The rub also included stops:
Dips/Derkins/Squats
Wall sit/ step ups/ Squats

THE THANG:

Station work:
1) squat timer with the ball (40) & 4 burpees)
2) plank rows with dumbbells
3). Shoulder lift with 25 lbs plate
4). Jump rope
5). Overhead press with block
6). Back fly with 10 lb weights

Round two:
1 same
2) curls
3) lunge walk with plate
4) same
5) row with block
6) iron cross

Round 3:
1) same 30/3
2) curls
3) squats 30/3 with plate
4) same
5) kettlebell swing
6) tricep extension

MARY: LBCs, flutterkicks, toy soldiers
ANNOUNCEMENTS: 9/11 stairclimb
COT: Know what you are worshipping; what you are idealizing and desiring. Is it worthy?

DATE: 2022-08-12
AO: Horizon-Ao
Q: Poe
PAX: sticks, 3 mile, Mr Haand, Kodiak
FNGs: Attaché
COUNT: 6
WARMUP: SSH, LBAC, Michael Phelps, Cherry Pickers, Willy Mays Hayes, Down Dog, Cobra Kai THE THANG:
Round 1 – catch me if you can – pax pair up, one does worlds worst merkin then catch your partner who is doing prisoner run around the field, switch positions every time one is caught for one lap around
Round 2 – divide into 2 groups, one does dead hang on pull-up bars while other runs to stairs down and up and back then switch, next switch is wall sits and next switch is hollow holds Round 3 – 55 burpees, first 10 then run about 30 yards, then 9, then 8…down to 1
MARY: pax discovers a broken trophy 🏆 on the ground, Mary was a plank competition, longest hood won the trophy (good work, Sticks), followed by Supermans
ANNOUNCEMENTS: stair climb 6am on 9-11, bbq at Maj Payne’s house on Labor Day, Dads camp last weekend in Sept
COT: not Ted Lasso quote – instead one from the Unbreakable Kimmy Schmidt – you can do anything for 10 seconds – like dead hangs…or walk sits…or hollow holds…or anything else that’s hard

DATE: 2022-08-11
AO: Freestate
Q: Deagle
PAX: Winston, Horshack, CashOnly
FNGs: None
COUNT: 4
WARMUP:
• SSH x 25 IC
• Swingbillies x 15 IC
• Carolina Dry Docks X10 IC
• Side Skating x 10 IC
• Monkey Humpers X15 IC
• One big lap
• El Capitan x 15 each direction
• Shoulder Taps x 15 on Q
• PlankJacks x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
10 minutes of EMOM with coupons
• Curls x10
• Forward Lounges x10
• Yoke walk to the next corner
Recovery run
Second round of 10 minutes:
• Pullups x20
• Coupon Squats x10
• Rifle carry with over-the-head press to next corner

MARY:
• Reverse Crunches x 20 IC
• Freddie Mercury x 15 IC
• Outlaws x 20
• X-Factor x15 IC
• Little mermaid x15 IC
• Scissors x 10 IC + 10 flutters

ANNOUNCEMENTS:
Saturday is running; we’ll meet at the old spot

COT:

DATE: 2022-08-11
AO: Olympus
Q: Lightyear
PAX: Rollingstone, Peanuts, Monk
FNGs: None
COUNT: 4
WARMUP: PAX mosey’d through the AO parking lot then got after some SSH, arm circles, cherry pickers, Willy maze haze, and tempo merkins
THE THANG: With questionable music blaring the PAX continued around the AO lot eventually stopping for a 10 min EMOM – 5 Squats, 5 Burpees, 5 Merkins, and 5 Sit ups. Then more mosey’n around the school until we found a nicely mowed patch of grass for the next 10 min EMOM- odd minutes consisted of 10 dips, 10 mountain climbers, and 10 Carolina Dry Docks, and even minutes were a 1 min plank. MARY: American Hammer, side crunches, pickle pointers, and flutter kicks
ANNOUNCEMENTS: 9/11 stair climb… check out the channel for more details. Prayers/praises for Monk as he stars his new teaching job!
COT: the power of “we” . . . In the Gettysburg Address Lincoln spoke in terms of “we” or “we the people.” He didn’t use I and You, North and South. His aim was the unite, not divide. Can we all same the same in our daily language? Certainly we don’t see this in national leaders much these days… it is our charge to lead our communities, and one way to do that is through the lens of “we” … not I, not you.