Backblasts

DATE: 2022-07-01
AO: Horizon-Ao
Q: Disco
PAX: Brown Bag, Poe, sticks
FNGs: Viking (2.0!), Attaché
COUNT: 6
WARMUP: SSH, MN Club, Quixote, CP, WMH, D Dog/Cobra
THE THANG: 13×13 Liberty Ladder
Move around fields to a new spot w/ each colony
(Colonies in order of formation.)
VA: Lunges
MA: Rows
RI: Pullthroughs
CT: Atlas
NH: Derkins
NY: Indian Run w/Coupon
NJ; Goblet Squat
PA: Bench Press
DE: ‘Round the World
MD: Midfield Sprint – D & B
NC: Murder Bunnies
SC: Overhead Press
GA: Bear Crawl

ANNOUNCEMENTS: Ruck and Float tomorrow. New monthly challenge. COT: Breathe in, breathe out

DATE: 2022-07-01
AO: Aerie
Q: Chasqui
PAX: Rocketman, Yellow Jacket
FNGs: None
COUNT: 3
Warm up:
1 loop
15x Michael Phelps
15x Cherry Pickers
15x Don Quijote
15x Mountain climbers

The Thang: with coupons 💣
7 Exercises 4 rounds
Round 1&3: 20 reps
Round 2&4: 22 reps

1. Plank- drag coupon L/R & Forward/Backwards
2. Big Boy sit ups – coupon
3. Nolan Ryans – coupon L/R 10 reps each side
4. Squat – coupon
5. Curls – coupon
6. Side Straddle hops – coupon – Open PAX options
7. Rifle Carry 50 yd and suitcase carry back

COT: Happy 4th of July ! Great work guys 🏋️‍♂️ The cold beer and food this weekend will taste so much better after this beat down! I’m proud of everyone putting in the work🤙 Work-out Hard- Party Harder!!!

Announcements:
July 16 @2Silos: Queen cover band
Music+Beer=Good Times!

DATE: 2022-07-01
AO: Atlantis
Q: Infinity
PAX: Tim Leahy (Forceps)
FNGs: None
COUNT: 2
Warm up: Imperial Walkers, Don Quixotes, Cherry Pickers, Michael Phelps, & Willy Mays Hayes.

The Thang: Run and Fun
Mosey to the Swift Boat
– CDDs
– Copperhead Squats
Mosey along the waterfront to the 11th Street Bridge scenic overlook. – Lunges
– Derkins off bench
– Jump Ups on bench
Mosey to the Swift Boat
– Rev Lunges
– CDDs
Mosey back down to a set of bike rack rings
– Australian Push-ups
– Squats
– Australian Push-ups
– Dips off bench
– Derkins off Bench
Mosey back to start

Mary: Flutter Kicks, Penguin Crunches IC, Rope Climbers, & Homer to Marge.

CoT: We shared advice and lessons learned in dealing with grown children. YHC shared some advice from Popeyes. Forceps shared advice from his experience with his son. The key is patience and leveraging moments when they are open to advice/counsel.

DATE: 2022-06-30
AO: Farm
Q: Sparky
PAX: Infinity, Red Hot, Dingo, Matthew – Running Man, Floppy Disk FNGs: FNG- Air Prime
COUNT: 7
WARMUP: SSH, Beet Pickers, Willie Mays Hayes, Michael Phelps, Surrender Swings, Mozy THE THANG:
Sprint, Merkins, Sprint, Squats, Sprint, Merkins, Sprint, Side Squats, Sprint, Merkins, Sprint, Suzanne Somers, Sprint, Merkins, Wojo Squats, Wall Sit. Repeat, backwards run, Merkins on fist, karaoke

MARY:
Crunches, Rosalita’s, American Hammers, Plank for 60 count

ANNOUNCEMENTS:
Floating Ruck on Saturday

COT:
“The Man in the Arena” Speech by Teddy Roosevelt

DATE: 2022-06-30
AO: Olympus
Q: Pop Fly
PAX: Juneau, Glee, Peanuts, Rollingstone
FNGs: None
COUNT: 5
WARMUP: WU Lap, SSHs, Balance Exercises, Stretching
THE THANG: Pearls on a String (traveling around the High School) with stops to explore wall sits, slow merkins, slow derkins, slow SUs, slow…. well, you get the point MARY: WW2s, LBCs, Pickle Pointers, Suzanne Sommers, Bear Crawl Social Circle ANNOUNCEMENTS: Ruck/Float
COT: Sometimes going slow is the best way to get results. When we rush, we make mistakes (some can be costly). Slow and deliberate is often the easiest and most ignored answer