Backblasts

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HEADING OFF TO BOOT CAMP

DATE: 2022-07-13
AO: Patriot
Q: Anchor Man
PAX: bogey, Bone, Shake ‘N’ Bake, Ice Tea, Elvis, Flipper, Lucius, Wedding Singer, Tiësto FNGs: None
COUNT: 10
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Michael Phelps, Downward Dog, Kobra Kai

THE THANG: Military-style mosey (2 column formation) with cadence First stop – 100 Merkins, 100 flutter kicks
Second stop (Horizon) – 75 squats, 75 LBC
Third stop (Little Falls Road) – 50 burpees, 50 toy soldiers

MARY: Freddie Mercury (25), 1-minute plank

ANNOUNCEMENTS: Cornhole July 23, maybe postponed; 9/11 ruck coming up, other rucks check slack

COT: Was recently passed over for promotion – which can feel like a major setback. But have been reflective recognizing the importance of moving forward, always striving, be present, make an impact every day. There is always the next chapter.

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5-40 Ladder

DATE: 2022-07-13
AO: Horizon-Ao
Q: Booking
PAX: Magoo, 3 mile, Poe, Maj. Payne, sticks, Disco, Lazlo, Mr Haand, 2 percent FNGs: Kombucha, Median
COUNT: 12
WARMUP: SSH, Imperial Walkers, Windmills, Cherry Pickers
THE THANG:
Progressive ladder after each exercise run a lap around the soccer field and add an exercise

Round 1: 5 Burpees
Round 2: 5 Burpees, 10 Merkins
Round 3: 5 Burpees, 10 Merkins, 15 Coupon Curls

Round 4: 5 Burpees, 10 Merkins, 15 coupon curls, 20 overhead coupon press

Round 5: 5 Burpees, 10 Merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups

Round 6: 5 burpees 10 merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups, 30 calf raises

Round 7: 5 burpees, 10 merkins, 15 coupon curls, 20 overhead coupon press, 25 big boi sit ups, 30 calf raises, 35 body weight squats

Round 8: 40 coupon chest press

MARY: flutter kicks, LBC, dirty dog, mule kicks, toy soldier ANNOUNCEMENTS:
COT: “Excuses make today easy but tomorrow hard.” “Discipline makes Today hard but tomorrow easy”—- being out here in the gloom sets the positive tone and tenor for the day and help you better navigate the days challenges. It also sets a positive example for friends family coworkers and especially your 2.0s.

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Back to ole school BOMBS

DATE: 2022-07-13
AO: Compound
Q: Hightower
PAX: Faceplant, Popeyes, Rambler, Jag
FNGs: FNG KingPin
COUNT: 6
WARMUP:
Warm up and stretching at the fields. Then long fellowship jog to Mosaic green turf.

THE THANG:
BOMBS partner with jogging loop around green
50 burpees
200 overhead claps
100 merkins
150 big boys
200 squats

Sprint / skip back to fields

MARY:
Quick ring of fire Mary

ANNOUNCEMENTS:
Cornhole tourney
Sept 11 stair climb
Dad’s Camp

COT:
Jocko Willink: Discipline equals Freedom

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You CANNOT Be SERIOUS?!?!

DATE: 2022-07-12
AO: General
Q: 2 percent
PAX: Toolbox, Fairweather, Skinner, Booking, Flush, Moneyball, bogey FNGs: None
COUNT: 8
WARMUP: SSH, Imperial Walkers, Don Quixote’s, Willy Mays Hays, Cherry Pickers, Arm Circles, Moroccan Night Clubs, Michael Phelps, Downward Dog, Kobra Kai, World’s Greatest Stretch THE THANG: Mosey to the playground at Quincy Park.
PAX formed 2 lines, single file. Bear crawl to the two suspended bars that are probably not meant to be used as pull up bars. 10 reps of pull ups, bear crawl back to position. 2 rounds. Dips – 30
Lunge walk to the tennis court while rifle carrying a giant sack of soccer balls. PAX took turn passing the sack behind them after 5 lunges each. Toe Taps – 1 minute AMRAP
PAX partnered up for some doubles of soccer tennis. Rules state that you can use any body part to volley the ball over the net, except your hands. Any more than one bounce, the PAX performed 7 burpees. Many lost count within the first 2 minutes. Several PAX, including QIC, likely blacked out. No serves or volleys were contested because they were all truly pitiful. Mosey back to the General to find some gates that were still locked. Soccer ball merkins – 25
Soccer ball crunches – 10

MARY: Flutter kicks, Nolan Ryans
ANNOUNCEMENTS: 2nd annual Corn Hole Tournament – Burke, VA 7/23 COT: “Excuse me?”
“You can’t be serious man, YOU CANNOT BE SERIOUS!”
“That ball was on the line, CHALK FLEW UP! “It was clearly in, how can you POSSIBLY call that out? How many are you going to MISS? https://www.youtube.com/watch?v=ransFQVzf6c