Backblasts

DATE: 2022-06-30
AO: Freestate
Q: Deagle
PAX: Horshack, Old Bay, Butter
FNGs: Cannoli
COUNT: 5
WARMUP:
• SSH x 25 IC
• Swingbillies X15 IC
• Shoulder Taps X15 IC
• Plank Jacks X15 IC
• Mountain Climber X15 IC
• 2 laps around the blacktop
• El Capitan x 15 IC
• Hairy Rockets x15 IC
• Monkey Humpers X15 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• 6 exercises, split to two groups, one crosses 30 yards while the other performs exercise. Then switch o 30 yrds bear crawl / Coupon Curls
o 30 yrds murder bunnies / Squats with Coupons
o 30 yrds Wheel Barrel / Upper Press
o 30 yrds Crab-crawl / Plank
o 30 yrds Lunge Walk / Sky Scrapers
o 30 yrds Rifle Carry / High Knees
• Coupon-a-cide on the tennis court

MARY:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• X Factor x 15 IC
• Windshield Wipers X10 IC
• Slow Freddie Mercury x10 IC

ANNOUNCEMENTS:
7/2 BYOT event

COT:
>From Old Bay –
My wife is a school psychologist at Walt Whitman High School. They have about 2400 students. About 30 of those students are in a program called SESES. That stands for Social Emotional Special Educacion Services. Most of the students in that program have an emotional disability such as depression or anxiety. This year about 5 of the 30 students in that program came from a group home called Greentree which is in Bethesda.

The Greentree Shelter (GTS) is the largest emergency family shelter in Maryland’s Montgomery County, created to assist children and their parents facing sudden homelessness.

Serving county residents since 1983, GTS annually provides 115 children and/or their parents the support needed to overcome homelessness with short-term stable housing, food, and the support systems necessary to regain their footing and rebuild their lives.

Each case is unique. One common element is having experienced Trauma or witnessed a traumatic event or both.

Whitman started with 5 Greentree students this past school year- currently there are three. Two students have had changes in their placement due to their special education needs or behavioral circumstances.

First & foremost, these kids need some type of community that is not intertwined with their trauma. Albeit, if it’s male role models to work out with and help them strengthen themselves physically to feel more secure in any way would already be a step in the right direction. That is a starting point.

Long term aspirations include mentorship for those willing to give more of themselves to these youths that don’t have parental figures advocating for them or guiding them in any meaningful direction

DATE: 2022-06-30
AO: Highlands
Q: Toolbox
PAX: Trolley, Jenner
FNGs: None
COUNT: 3
WARMUP: 5 penalty burpees, ssh, air squats, single le lunge, old man Ono’s, air press, lat pull downs, cadence merkins, mosey, paint the lines.
THE THANG: EMOM 10 mins, 10 air squats, 5 lunges R 5 lunges L, 10 LBCs, 5 pullups. 10 rounds. very short mosey, cross field 11s. 11 1.5 merkins, 11big boy up ups, 10 archer merkins, 10 heels to heaven, 9 hand release plyo merkins, 9 single leg up crunch each side…some other stuff…Jenner cried…it was brutal…is anyone still reading? MARY: Freddie mercury’s variable speed, and flutter kicks hands overhead. ANNOUNCEMENTS: ruck and float July 2nd. check slack
COT: keep a loose framework of goals with a general direction. Keep achievable Short, mid, and long term goals and continue to direct your daily life towards those ends. Life has a way of putting lots of obstacles in your way but keep your goals in focus and go achieve them. My STG was 6:15. we made it.

DATE: 2022-06-27
AO: Horizon-Ao
Q: Brown Bag
PAX: Horshack, Yardbird, Magoo, sticks, Kodiak, Old Bay, Mr Haand, Maj. Payne, Disco FNGs: Kombucha + a guest appearance by Roadkill
COUNT: 11+
WARMUP: SSH, DQ, WMH, CP, LBAC, DownDog, Cobra Kai, 20 Merkins
THE THANG: PAX ran around the neighborhood stopping roughly every 2.5 minutes to do sets of 20 Merkins and finished back at the AO for a couple sprints and 20 more Merkins for a total of @2.5 miles and 200 Merkins MARY: Yes
ANNOUNCEMENTS: Ruck’n’Float, Look for new Monthly Challenge
COT: There’s a time and a place for keeping things very simple like this workout

DATE: 2022-06-29
AO: Patriot
Q: CableGuy
PAX: Bone, bogey, Big Short, Legacy, Tiësto, Shake ‘N’ Bake, Elvis, Anchor Man FNGs: None
COUNT: 9
WARMUP: SSH, Imperial Walker, Arm Circles, Cherry Pickers, WM Hayes, Down Dog/Cobra Kai/Child’s Pose, Fellowship Lap
THE THANG: Pax split into two teams to perform the following exercises together: 50 Hand Release Merkins, 100 Heels To Heaven, 150 Body Weight Squats, 200 Big Boy Situps, 250 Lunge Steps (SC). Additional details:
1) We ran an EMOM timer: three burpees on the minute – drop what you’re doing, perform the burpees, then continue where you left off. We did an even 100 burpees.
2) First Pax to finish the reps of an exercise ended that exercise for the rest of the team. We then did a quick modified Bearicide before …
MARY: Freddie Mercury, Toy Soldier
ANNOUNCEMENTS: Ruck and float this Saturday, 7/2.
COT: Citrus, Myspace, Pop Fly and Lazlo climb Mt. Ranier this weekend. Keep them in your thoughts and keep an eye out for photos!

DATE: 2022-06-28
AO: Atlantis
Q: Deflator
PAX: True North, Infinity, Hammerhead
FNGs: None
COUNT: 4
WARMUP: worlds greatest stretch, shoulder stretch, double pigeon pull, double knee pull THE THANG: 1973 Reps

Partner up and perform 200 of the following DORA style: side straddle hops; lunges; merkins; LBCs; mountain climbers; flutter kicks; shoulder circles; squats; crunchy frogs. Finish with 173 basic burpees.

We ran out of time largely because of a strategic error to count flutter kicks as 4-ct. merkins also kicked our butts.

MARY: covered in the thang
ANNOUNCEMENTS: nada
COT: thanks for coming out!