Backblasts

DATE: 2022-06-12
AO: Mor-Ruck-Ing
Q: Kodiak
PAX: Old Bay
FNGs: None
COUNT: 2
WARMUP: Let’s get moving!
THE THANG: head 3
Miles out to Bluemont on the 4
Mike Run trail, at the hour mark find a bridge,
Cross the creek and head back on the WO&D.
MARY: 8 ounce coffee cup curls
ANNOUNCEMENTS: none
COT: it’s a beautiful day, make the most of it!

DATE: 2022-06-11
AO: Freestate
Q: CashOnly
PAX: Butter, CashOnly, Horshack
FNGs: None
COUNT: 3
WARMUP: The usual
THE THANG: Run
MARY: There is something about Mary
ANNOUNCEMENTS:
COT:

DATE: 2022-06-11
AO: Farm
Q: PAXminer
PAX: Infinity, Matthew – Running Man
FNGs: Buzz (QIC)
COUNT: 3
WarmUp: SSH, Imperial Walkers, Don Quixotes, Beet Pickers, and Michael Phelps.

The Thang: Casino Night!
The PAX take turns rolling a six-sided dice (used as a 3-sided dice). All PAX complete the exercise corresponding to the number rolled on the 3-sided dice. After completing that exercise, roll the dice and advance that many spaces forward. Turn over the cones as you go—no repeating of workouts. – #1–20 Bonnie Blairs
– #2–15 Jump Squats
– #3–20m Bear Crawl
10-count Break
– #4–20m Standing Long Jumps
– #5–15 Shoulder Taps
– #6–15 LBAC each direction
10-count Break
– #7–20 Step Ups
– #8–20 Shoulder Press
– #9–10 Chinooks each direction
10-count Break
– Start Over! But don’t repeat any exercises already completed. – Finale: Crab Walk 20m and then Jump Squats and Alt. Rev. Lunges

Go back down the line of cones, completing any exercises we missed.

Mary: Take turns leading core workouts: Dolphin Crunches, Flutter Kicks, LBCs, Dying Cockroaches, and Big Boi Sit-ups.

CoT: Although we did a little game of chance with our workout today, don’t gamble in real life. Life is hard enough, and gambling just makes it harder.

DATE: 2022-06-10
AO: Patriot
Q: Old Bay
PAX: Sunshine, Lucius, Maestro, Patchouli, Maguire, CableGuy, Malware, Booking, Fish Fry, Spokes, Bone, Legacy, Tiësto, My Space, bogey, Flipper, Old Bay FNGs: Full Metal Jacket – DR
COUNT: 18
WARMUP:

Little Bitty Arm Circles
Michael Phelps
Nightclubs
Side Straddle Hop
Downward Dog
Willie Mays Hayes
Cherry Pickers

THE THANG:

Fellowship run to the dumpsters, no coupons there…

Fellowship Run to the “Arena”, count off 1s & 2s

1s – Bear Crawl to top of arena, figure 8 stair run
2s – Dirkins
Switch
1s – Figure 8 run
2s – Dips
Switch
1s – figure 8 run
2s – Step Ups or Box Jumps

Fellowship run back to field

Slow 9-count exercises
Slow Count Squats
Slow Count Merkins

Short run to wall

Triceps Wall Press
London Bridges
Windshield Wipers
Wall Sits
Lower Wall Sit w/ Seal Claps
Even Lower Wall Sit w/ Kung Fu punches
Even Lower Wall Sit w/ Seal Claps

Back to Mary

MARY:

LBC
Plank Saws w/ JLos
Freddy Mercurys
Penguin Crunches

ANNOUNCEMENTS:

Capital Tour Sat – 5AM Basilica, 7AM Olympus
June 18th (not the 17th like Bone said) – Capital Convergence at Roosevelt Island 2nd Annual Ruck and Float – July 2nd

COT:

Life hits you with the unexpected, like no coupons for your all coupon workout, we can’t quit, adapt and keep moving forward

DATE: 2022-06-09
AO: Olympus
Q: Juneau
PAX: swish, Rambler, Obadiah, YNAB, Rollingstone, Peanuts
FNGs: None
COUNT: 7
WARMUP: SSH, Wiley Mays Hays, Cherry Pickers, Downward dog, Cobra Kai THE THANG:
3 rounds: coupon cannot be set down for 8 minutes followed by a 2 minute break, rinse and repeat twice.
-first half of each eight minutes was running with coupon followed by pax choice of workouts -2nd round: merkins were allowed if touching the coupon
-3rd round: ab workouts with coupon were allowed
MARY: round robin
ANNOUNCEMENTS:
Last two days of the capital tour. Details on the main channel.
COT: Treat others with respect and find one thing in common even if you completely disagree or think they are stupid. Have compassion, listen, and learn from others. Easier said than done.