Backblasts

DATE: 2023-06-09
AO: Horizon-Ao
Q: Legacy
PAX: 3 mile, sticks, Disco, Kodiak, Old Bay, Hancock
FNGs: Jump the Shark, Heiress, Kitty Hawk
COUNT: 10
WARMUP: SSH, Imp Walkers, Hill Billy, LBAC, Cherry pickers, Down Dog, WGS
THE THANG: circuit 3x with Bonnie Blair, Merkins, Freddie Mercurys, Smurf Jacks, Mountain Climbers, Run. Then ULTIMATE MARY: n/a
ANNOUNCEMENTS: sandlot tomorrow 0700; Farewell to Trolley at his service the us Sunday Full convergence at Patriot next Sat 0700. COT: only a virtuous leader can leave a Legacy

DATE: 2023-06-08
AO: Olympus
Q: Nano
PAX: Doodles, Hightower, Monk, Pop Fly
FNGs: None
COUNT: 5

WARMUP: SSH, WMH, arm circles, air squats, merkins

THE THANG: Bringing back the E2MOM. Starting at the beginning of the workout, we did 5 hand release merkins and 5 air squats every 2 minutes on the minute.

After a quick warmup, we headed to the field coupons in hand. At the field we dropped the coupons off near some benches on the field. We started with 20 foot-release air squats on the benches, 25 curls, and 25 bent over rows. Then we ran a lap. The entire time we continued the E2MOM.

We ended with 76 calf raises.

MARY: With limited time we did big boys with our feet up on the bench -37 total. ANNOUNCEMENTS: The 5 year convergence is at The Patriot on June 17! Prayers to all the graduates.
COT:
>From the QSource on Language:
* The Virtuous Leader articulates his Vision through Persuasion and Exhortation so that his team accomplishes their stated Mission * A subtle (but important) point is
* The better the transfer of ideas in language, the better the transfer of Vision.

DATE: 2023-06-08
AO: Highlands
Q: Hard Knox
PAX: Jag, Hard Knox, Katniss, Toolbox, Trolley
FNGs: Bono, Wally
COUNT: 7
WARMUP: SSH, overhead press, LBAC, seal clap, Michael Phelps, imperial Walker, windmill, cherry picker, Willy Mayes Hayes, downward Dog, cobra Kai, worlds greatest stretch

THE THANG: – Luck of the Draw: merkins, squats, WW2s, burpees

MARY: – Flutter kick, Gas Pumpers, Hello Dollys

ANNOUNCEMENTS: Happy Hour with Trolly @Nighthawk 6/12 7:00PM, Convergence 6/17, Jags – Alzheimer’s Awareness event at Long Bridge (See his post for full details and consider supporting this worthy cause)

COT: Tame your tongue. You could inadvertently start a fire.

DATE: 2023-06-08
AO: Freestate
Q: FIFA
PAX: David Matthews, Butter, Wildcat
FNGs: Birdman
COUNT: 5
WARMUP:
20 SSH IC
1 round of Burpee suicides

THE THANG:

2x of following circuit:

R otation, each pax picks an exercise – 15 each IC

O ut and back – run .12 miles out and back

Y our choice – 20 IC of whatever Mary you want

G roup effort – 200 total backwards lunges (40 per pax)

B urpees – 10 each

I nverted – 10 derkins IC

V ertical – 20 squat jumps

MARY:
12 lbc IC
12 reverse crunches IC
12 Freddie Merkury IC
12 dying cock roaches IC
12 X factor IC
16 box cutter – 8/8 IC
15 Flutters IC
Plank o Rama

ANNOUNCEMENTS:

COT:
If you were keeping track of the letters they spelled out ROY G BIV. This of course represents each color of the rainbow and being that this is PRIDE month I thought it a fitting tribute to dedicate this beat down to my many friends, family, coworkers and acquaintances who are LGBTQ+. Inclusion is something that we in this group excel at – all men are welcome. And so I encourage each of you to always be welcoming, friendly and inclusive with everyone you encounter regardless of sexual orientation and to teach your kids the same, lest our society continue to be divided until we eventually crumble to ashes.

DATE: 2023-06-07
AO: Aerie
Q: Rocketman
PAX: Brass Monkey, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP/CoP

Some standard warmups.

THE THANG

6 Rounds For Time

20 Sandbag Bent Over Rows (60#/40#)
10 Sandbag Thrusters (60#/40#)
100yd Sandbag Shuffle (60#/40#)

Then AMRAP:

20 coupon swings
10 plank coupon drags
7 burpee hop over coupons
30yd rifle carry

Made it three rounds in!

6 MoM

Situps
Freddie Mercurys
Flutter Kicks

ANNOUNCEMENTS

June 9th: Gainesville SLT meeting
June 10th: afternoon family friendly ruck
June 17th: Anniversary Convergence

WORDS OF WISDOM

2 Samuel 12

What does a good friend look like? For King David, it was Nathan the prophet. He confronted David’s sin face to face and was with him through the consequences of his sin. “You are the man!” The brother who confronts you is the brother who loves you; look for the man who needs you as that brother.