Backblasts

DATE: 2022-07-19
AO: General
Q: Booking
PAX: Fairweather, 2 percent, Lazlo, Jag, Shake ‘N’ Bake, Traveler, bogey, citrus, Toolbox, Moneyball FNGs: None
COUNT: 11
WARMUP: SSH, Imperial Walkers, Windmills, Cherrypickers, Willy mays Hayes, michael Phelps THE THANG: perform the following with a lap around the track after

Round 1: 5 burpees
Round 2: 5 burpees, 10 merkins
Round 3: 5 burpees, 10 merkins, 15 Freddy mercuries
Round 4: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips Round 5: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips, 25 step ups
Round 6: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips, 25 step ups, 30 calf raises
Round 7: 5 burpees, 10 merkins, 15 Freddy mercuries, 20 dips, 25 step ups, 30 calf raises,35 body weight squats MARY: LBC, Flutters, dirty digs, mule kicks
ANNOUNCEMENTS: 9/11 stair climb coming soon, grow ruck event in DC
COT:be grateful for your blessings as you don’t know what each day will bring your way. Have an attitude of gratitude

DATE: 2022-07-19
AO: Delphi
Q: Pop Fly
PAX: Hightower, Zeus, Monk, Shogun, Obadiah, Dunder, Rambler, YNAB, Hoolihan, Juneau, I-Beam, Yard Sale FNGs: Rocket
COUNT: 14
WARMUP: SSHs, WMHs, Merkins, Supine Rockettes
THE THANG:
1) One round of coupon station work. 14 stations. the timer had to run from the tennis courts to the basketball court and back. 2) five rounds of tennis court suicides
3) 140 calf raises
MARY: Merkins, Glee’s, Rocky sit ups
ANNOUNCEMENTS: dad’s camp, 911, USA Women’s soccer match against Nigeria
COT: Be a rockstar. do the routine as best you can everyday. Be excellent in the routine

DATE: 2022-07-12
AO: Atlantis
Q: Deflator
PAX: True North
FNGs: +1 DR PAX
COUNT: 3
WARMUP: Helos, T-Jacks, Merkin 1.5s, SSHops, Basic Burpees, Warmup Mosey
THE THANG: Perform increasing # of merkins to 21, separated by the following exercises: bear crawls, forward lunge, backwards run, long jumps, bear crawl burpees, sifde lunge right, side lunge left, skip jump, gorilla crawl, side straddle hopper, crawl bear, zig zag paint, 5x5s MARY: flutter kicks, rope climbers, plank off, dolphin hops ANNOUNCEMENTS: nada
COT: have the hard conversations.

DATE: 2022-07-18
AO: Patriot
Q: Booking
PAX: Obadiah, Legacy, Roadkill, Wedding Singer, Big Short, bogey, Tiësto, CableGuy, citrus, Anchor Man, Shake ‘N’ Bake FNGs: None
COUNT: 12
WARMUP: SSH, imperial walkers, windmills, Cherry pickers, down dog, kobra Kai THE THANG: break up into 2 groups and perform the following 7 exercises:

20 coupon OH Press
20 coupon curls
20 coupon squats
20 coupon swings
20 coupon chest presses
20 block merkins
20 leg lifts over coupons

Run to opposite goal line and do 2 burpees
We did this circuit 3 times

Mosey to bleachers for 2 rounds of:

20 dips
20 step ups

Mosey back to field for WW1, blank jacks, mountain climbers, heels to heaven

MARY: LBC, Flutters, toy soldier, dirty dog, mule kicks
ANNOUNCEMENTS: None
COT: Have an attitude of gratitude. Your “terrible” is dream of unemployed, your home dream of homeless, your heart dream of sick, our comrade at F3 dream of depressed. Have a attitude of gratitude and recognize many others would happily walk in your shoes.

DATE: 2022-07-10
AO: Mor-Ruck-Ing
Q: Jenner
PAX: Tiësto, Hightower, Trailblazer, Kodiak, Ice Tea, citrus FNGs: None
COUNT: 7
WARMUP: SSH, Imperial Walkers, Arm Circles, Michael Phelps to warm up the throwing arms

THE THANG: Ruck to EFC Metro stairs.

I. Go down and up the stairs for 3 minutes

II. At the basketball court along W&D, perform:
– Ruck Curls (slow) x 5 (fast) x 5
– Ruck Thrusters x 10
– Ruck Atlas Shrugs x 10 IC
– Ruck Kettlebell Swings x 20

III. Paint the lines on the basketball court:
– Two taggers with tennis balls
– Have to keep moving forward (cannot turn 180)
– Tagee has to do 3 ruck merkins and becomes a tagger
– Once Hightower has been tagged twice, stop

IV. Paint the trails of Brandymore Castle:
– Split up into 3 teams
– One team is the hunter/tagger team and must start at the basketball court while other teams are on the hill – Hunters can tag by throwing the tennis balls
– Avoid the apparently tame deer on the hill and keep moving at a proper pace while keeping your head in a swivel and making good navigational decisions and catching up on life with your teammate.

MARY: Boat & Canoes

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Use distractions to take your mind off while doing hard things.