Backblasts

DATE: 2022-08-11
AO: Highlands
Q: Booking
PAX: Toolbox, Hard Knox, Jag
FNGs: None
COUNT: 4
WARMUP: SSH Hill Billy, Windmills, Cherrypickers, Down Dog, Worlds Greatest Stretch THE THANG:

3 Rounds of the following coupon work followed by a run to the opposite goal line with 2 burpees: 20 overhead press
20 curls
20 squats
20 kettlebell swings
20 chest press
20 derkins
20 leg lifts over coupons

Mosey to concrete wall and do 3 rounds in f the following:

20 step ups (ic)
20 dips

Mosey back to field and stop at corners for 20 WW 1, 20 calf raises, 20 copperhead squats, 29 flutters

MARY: toy soldiers, dirty dog, mike kicks – potluck around the horn for PAX to choose an exercise
ANNOUNCEMENTS: 9/11 stair climb- Monday night workout at highlands starting 9/12 followed by pizza and Monday night football

COT: don’t judge a book by its cover as you never know the trials and life events someone has been through.

DATE: 2022-08-09
AO: Delphi
Q: Obadiah
PAX: Lightyear, Glee, Zeus
FNGs: K-pop, Juneau, Peanut
COUNT: 7
WARMUP: the usual + Slow merkins
THE THANG:
1 burpee
~48 yard bearcrawl or lunge walk
10 single count LBCs
Run to return
10 squats

Repeat but adding 10 LBCs every time. 9 total laps

Victory lap

MARY: Flutter kicks, toy soldiers, glees
ANNOUNCEMENTS: stair climb
COT: be strong and courageous

DATE: 2022-08-07
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Magoo, Old Bay, Patchouli, Yardbird
FNGs: None
COUNT: 5
WARMUP: Let’s get moving
THE THANG: Pax rucked from Social Distance and did a few flights of stairs at EFC metro. The Pax hiked past Brandymore Castle, observed the resident deer bachelor group, crossed 66 on the Ohio Drive overpass made their way to Nottingham Elementary. After one circuit of ruck exercises, the Pax made hiked up Minor’s Hill. the highest point in Arlington. The route proceeded back to social distance with a brief stop at the old west cornerstone for the District of Columbia. MARY: None
ANNOUNCEMENTS: None
COT: We’ve worked hard before 7:30 this morning; let’s get coffee.

DATE: 2022-08-10
AO: Horizon-Ao
Q: Magoo
PAX: vplaxico, Old Bay, Kodiak, 3 mile, sticks, Mr. Hand
FNGs: attache
COUNT: 8
WARMUP: WMH, Cherry Picker, Quick Yoga series (DownDog/Cobra/Child’s/Frog-cobra/thread-the-needle), donkey kicks
THE THANG: Dora Pairs then First Pax to finish 2 sets leads 10 BigBoys (or until last PAX finishes) Imperial walker/mosey,
Roll ups/bear crawl,
Block squats/single handed farmer’s carry,
Mountain Climbers/double handed farmer’s carry
Blockies/rifle carry
Bonus Round of stiff-arm pull-overs
MARY: partnered leg push-downs. 3 sets of 10 each
ANNOUNCEMENTS: @oldbay housewarming party. Thursday, 6pm, 2610 N. Florida St. http://evite.me/cfbj9vx48b
COT: “Play hard, work hard, love hard. . . .The bottom line for me is to live life to the fullest in the here-and-now instead of a hoped-for hereafter, and make every day count in some meaningful way and do something—no matter how small it is—to make the world a better place.” – Michael Shermer

DATE: 2022-08-10
AO: Patriot
Q: Ice Tea
PAX: Legacy, My Space, Wedding Singer, Elvis, Tiësto, bogey, 2 percent, CableGuy FNGs: None
COUNT: 9
WARMUP:
-SSH, Michael Phelps, Learning to Fly, Cherry Pickers, WMH, Down Dog, Cobra Kai

THE THANG:
PAX completed four rounds of the following exercises:
-SSH (25)
-High knees (15)
-Coupon squats (30)
-Merkins (20)
-American Hammers (25)
-Curls (15)
– :30 High plank holds

MARY:
-LBC, Nolan Ryan, Heels to heaven, Flutter kicks, Freddy Mercury

ANNOUNCEMENTS:
-9/11 stairclimb on 9/11 & ruck to Lincoln Memorial before main event. See Hightower for more details.

COT:
The Q reflected on the immortal words of Patrick Swayze’s character John Dalton in the movie Roadhouse—“Be Nice”. This is as true in life as it is in the movies. Many problems can be prevented by just being decent to one another. Remember, “All you have to do is watch my back and each other’s…and take out the trash.”