Backblasts

DATE: 2022-08-10
AO: Compound
Q: Booking
PAX: Jag, Yardbird, Poe, Zeus, Obadiah
FNGs: None
COUNT: 6
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers, Michael Phelps, Air Press THE THANG:
2 Rounds of the following with coupon

20 OH Press
20 Curls
20 Squats
20 Kettlebell swings
20 Chest Presses
20 Merkins
20 leg lifts

Run to opposite goal and do 2 burpees

Mosey around the field twice stopping at corners for WW1, Big boys, Freddy Mercuries, calf Raises, heels to heaven

Mosey to grass hill and execute the following
10 merkins run to top of hill and 10 Bodyweight squats climb down the ladder to 9 of each exercise until you get to 1 of each. Hold squat until others done

Back to field for some more curls, chest press, atlas shrugs MARY: flutters, toy soldier, dirty dog, mule kicks, LBC
ANNOUNCEMENTS: 9/11 stair climb, see slack channel for other events this Fall
COT:Q told story of neighbor whom he never met but annoyed him for 17 years bc of his parking habits. Q was working on repairing his sons basketball hoop and this neighbor came over to help him and in the process described how he loved watching his two sons that are no longer here play basketball for hours and he wanted to help me so my kids hoop was fixed. Lesson learned by the Q: don’t judge a book by its cover and you never know what challenges and tough memories others have. After 17 years of ignoring each other we spend over an hour talking and Q was humbled

DATE: 2022-08-09
AO: Atlantis
Q: Hammerhead
PAX: Hammerhead
FNGs: Probotic (from Houston “Spillway” AO
COUNT: 2
WARMUP: SSHs|Side-Slide-Touch|WarriorHolds|HalfJacks|Lunges|HighKnees|Snowboarders

THE THANG: “Pier Work” BearCrawl_Karaoke_InchWorms_BroadJumps_WalkingLunges….MOSEY Along the Navy Yard Waterfront…REPEAT (add-ins: Dips and CrawlBear MARY: Ins-Outs_Flutterkicks-HelloDollies
ANNOUNCEMENTS: Not an Announcement, but a Question: Any AOs next to Natty Harbour? COT: Try to Be Thankful–Everyday

DATE: 2022-08-05
AO: Patriot
Q: Elvis
PAX: Shake ‘N’ Bake, Mayberry, Jag, Lazlo, Patchouli, Legacy, Ice Tea, Bone, CableGuy, Roadkill, Flipper, Jerry Maguire FNGs: None
COUNT: 12
WARMUP: SSH, burpees, arm circles, carrot pickers, Willie maze haze, high knees, walking lunges, backward lunges, inch warms

THE THANG:
Part 1-
– Run bleachers
– Wall sits
– Balls to wall
– Shoulder taps
– Run bleachers
– Dips
– Dirkins

Part 2-
Break up into two groups
Group 1
– Pull ups AMRAP (2X)
– Freddy Mercury

Group 2
– Air squats 15 (keep going through each)
– Merkins 15

Part 3
– Ultimate

MARY:
Gloom Angels
Superman
Flutter kicks
LBC’s

ANNOUNCEMENTS:
9/11 Stairclimb

COT:

Book – Nowhere Near First
— Ultramarathon Adventures From The Back of The Pack.
By: Cory Reese

Quote – Martin Luther King Jr, “If you can’t fly, then run; if you can’t run, then walk; if you can’t walk, then crawl; but whatever you do, you have to keep moving forward.”

Catastrophic Thinking — Is when you get stuck in negativity, focus on worst-case scenarios, and lose hope of anything positive. The negativity spirals into disaster. In an ultramarathon, it’s nearly impossible for me to avoid catastrophic thinking at some point along the way. In talking with other runners it sounds like catastrophic thinking is fairly common.

DATE: 2022-08-06
AO: Olympus
Q: Obadiah
PAX: Hightower, Popeyes, YNAB, Fish Fry, Toolbox
FNGs: Juneau, Meatball, Ragu, Kermit,
COUNT: 9
WARMUP: SSH, WMH, downdog, Moroccan nite clubs,
THE THANG: partner BOMBS
50 burpees
100 overhead claps
150 merkins
200 body weight squats
250 side straddle hops

Hoops with Knock-out. If you get knocked out then you did an exercise and then the next knock-out takes that exercise and the first knock-out PAX starts a new exercise and continues until the game concludes

MARY: a few
ANNOUNCEMENTS: 9/11 stairclimb
COT: expect to get knocked down, expect to face hardship and challenge and setbacks, but get back up, rush the problem – overcome.

DATE: 2022-08-09
AO: General
Q: 2 percent
PAX: Toolbox, My Space, Hard Knox, Fairweather, Moneyball, 3 mile
FNGs: A guy w/ ear buds and a Nirvana shirt, dude who joined us for dips thinking we were the track club COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Downward Dog, Kobra Kai
THE THANG: Each PAX completed 3 rounds of pull ups (10 reps or max effort) while the remaining PAX performed the following exercises: -Peter Parkers
-Flutter Kicks
-Shoulder Taps
-Penguin Crunches
-Overhead Claps
-Travoltas
-Mountain Climbers
-Not So Lazy Boys
-Break Dancers

Circled up on the field to knockout today’s monthly challenge: 10 squats, 1 burpee (rinse and repeat 9 times, Mrs. Bueller)

Motivators 10-1 (look it up, it’s fun)

Concrete blocks: Control Freak Dips, Control Freak Merkins, Box Jumps

MARY: Box Cutters, Nolan Ryan’s

ANNOUNCEMENTS: 9/11 stair climb, Dad’s Camp

COT: Had disagreement with a family member two weeks ago. Things were said. Feelings were hurt. In the process of making amends. Some good came out of the situation. It allowed me to reflect on the predicament and hopefully strengthen the communication between family members.