Backblasts

DATE: 2022-06-14
AO: Delphi
Q: Nano
PAX: Derecho, Zeus, Rambler, Juneau, YNAB, Peanuts, Bluegrass FNGs: None
COUNT: 8
WARMUP: The usual

THE THANG:
Starting at the end line we did the following with the coupon 1xShoulder press
2xCurls
3xBent rows
4xAir squats

Followed by:
5x Burpees
Then ran, shuffled, bear crawled, hopped, etc, to the 50 yr and back to pick up the coupon and walk 5 yards towards the 50 yrd line.

Rinse and repeat, but increased every coupon exercise by 1.

Once we hit the 50 yrd line we stopped the 5 burpees and mixed in some Mary instead but kept working up in reps until we hit the 40 yd.

Introducing the “Rust Stains.” This Mart exercise consists of placing the cinder block so the holes are on the sides. Then on your six, put one foot in each hole. Then lift the CB with your legs and extend them away from your body placing the CB on the grown. Slide your but towards the CB bending your knees in the process. Rinse and repeat until you make your way down the field.

MARY: Rust stains (40 yds), big boys

ANNOUNCEMENTS: Convergence July 18th at Roosevelt Island!

COT: Life is a balancing act. What you choose to spend your time on really matters and it is something you can control.

DATE: 2022-06-16
AO: Olympus
Q: Hightower
PAX: Juneau, Rollingstone, Hightower, Obadiah, YNAB, Derecho FNGs: None
COUNT: 6
WARMUP:
Lots of stretching & warm up, cool morning

THE THANG:
Ricky Bobby start leaving LBSS parking lot, first stop Lake Braddock Swim Club. Derkins & air squats
Continue Ricky Bobby around Lake Braddock, next stop playground. 3 rounds, double sets: Pull-ups, Abs on swing, Leg lifts.
Continue Ricky Bobby back to LBSS, stopping at rear courtyard. Step ups and air squats.

MARY:
2 rounds LBC & flutter kicks

ANNOUNCEMENTS:
4th Anniversary Convergence this Sat at TR Island. Olympus will be closed this Sat. Ruck & Tubing Harpers Ferry, Sat July 2.

COT:
Empathy

DATE: 2022-06-11
AO: Olympus
Q: Yard Sale
PAX: Rambler, Ice Tea, 2 percent, Landslide, Lazlo, swish, Roddick, Jag, Pop Fly, Popeyes, Juneau, Kodiak, citrus, Peanuts, Jenner FNGs: @Floppy Disk
COUNT: 17
WARMUP: yes

Main Course:
2 Teams facing each other on opposite 45 yd lines.
– Round 1 :
Kettle Bell Swings (30), Overhead Press (20),
Cross-over merkins (10), Reverse Murder Bunny to 20 yd line -> Murder bunny back. – Round 2:
Repeat, add 10 decline merkins. No murder bunnies, but run 2 laps Ricky Bobby with team. – Round 3:
Overhead Press (30), Cross-over Merkins (20),
Decline Merkins (10). Run 5 sets of bleachers w/ 10 merkins at the bottom of each set.

2nd Course:
One team does 6 sets of one-legged hops up stairs (3 left, 3 right), while other team does 10 burpees after lunging 5 yards. Repeat until team with stairs is done, then switch.

MARY:
Block Press + Flutter Kicks (15), Flutter Kicks (20), LBCs (20), PICKLE POUNDERS (20)

ANNOUNCEMENTS: End of Capital Tour, Big gestures from @Lazlo.

COT: Hope to see you all for years to come.

DATE: 2022-06-14
AO: General
Q: Maj. Payne
PAX: Lazlo, Moneyball, Toolbox, 2 percent, Fairweather, Yardbird, citrus, Booking FNGs: None
COUNT: 9
WARMUP: SSH, IW, mosey, WMH, Cherry Pickers, mosey to inside the stadium, BWS, Merkins

THE THANG:
YHC just returned from GTE 29 in Seattle where we began the ruck phase with a PT test. Today we’re going to test ourselves with a mini/half PT test: one minute of hand release Merkins followed by one minute of butterfly sit-ups followed by a one mile run. Do your best. Standard for the full test is 50 hand release Merkins in 2 minutes, 50 butterfly sit-ups in 2 minutes and 18 minutes for the run.

The Thang 2:
1 broad jump – 1 burpee
2 broad jumps – 2 burpees
3 broad jumps – 3 burpees
4 broad jumps – 4 burpees
5 broad jumps – 5 burpees
Repeat above with lunge steps and merkins

The Thang 3:
Coupon march. The timer is 5 x lunge walk steps by the Pax member carrying the coupon. The remaining pax members sprint bear crawl until the lunge walking pax member finishes his lunges and announces completion. Advance the coupon to the trail bear crawler (this btw, really helps all bear crawlers stay on line nicely). The next pax picks it up and so on until the Pax eventually make it all the way across the field.

MARY: 20 x Flutter kicks, 50 x LBCs

ANNOUNCEMENTS: 4-year anniversary convergence Saturday 0700 at Roosevelt Island.

COT: A long treatise on the benefits of GrowRuck. It’ll be extremely tough and hurt…but it’ll be the best thing any man has ever done to accelerate himself and his surrounding brothers! GrowRuck TheCapital is coming in March 2023!

DATE: 2022-06-15
AO: Patriot
Q: Schwab
PAX: Anchor Man, bogey, Bone, CableGuy, Ice Tea, Legacy, Mayberry, Roadkill, Sunshine FNGs: Shake n Bake
COUNT: 11
WARMUP: SSH. IW. LBAC. WMH. CP. DD. CK.
THE THANG: a little jog that included a round of Aussie merkins, burpees. Then to the steps for some dips and step ups.

Jog to 30th street.

-up the hill to cone 1. and back.
5 merkins. 5 squats.

-up the cone 1 and back. Up to cone 2 and back.
10 merkins. 10 squats.

(Repeat) to cone 3. 15 and 15.
(Repeat) to cone 4. 20 and 20.

And do it again.

Head back to Patriot but stop for some more dips, step ups and burpees.

MARY: Flutter. Snow Devils. LBC.
ANNOUNCEMENTS: see @Bone
COT: Life humbles you. Celebrate the highs because we all experience lows. And make sure to comfort those that need it during the lows.