Backblasts

DATE: 2023-04-17
AO: Farm
Q: Matthew – Running Man
PAX: Gekko (Keith Capp), Sparky, Infinity
FNGs: None
COUNT: 4
WARMUP
Itty bitty arm circles
beet pickers
Surrenders
Michael Phelps
Calf raises

THE THANG
Tabata
Cherry pickers
Dips
Squats
Mosey around the field
Crunchy frogs
Squat jumps
Hand release, release merkins or commandos

MARY:
None

ANNOUNCEMENTS:
Road pick up 4/22 0730

COT:
“If your teacher, coach, or mentor believes you can do something, you’re more likely to do it.” Be a mentor!

DATE: 2023-04-18
AO: Delphi
Q: Rambler
PAX: Pop Fly, Rocket, YNAB, Hightower, Flapjack, Battleship, Obadiah, Doodles, I-Beam, Glee, K-Pop, Nano FNGs: Monte Karlo
COUNT: 14
WARMUP: SSH, WMH, C-pickers, d-dog, C-kai, merkins
THE THANG: dice games. 🐍 👁️’s s-7’s, 🎁 🚗’s; 🎯 & Run. tradeoff MARY: Dead-Starfish
ANNOUNCEMENTS: Murph, Dad’s Camp
COT: Anxiety. often lurking in the background. does a nice job of feeding anger. work to manage it – talk to your M, partner about what youre dealing with – trust that talking through it can help you manage it. BIG welcome to Monte Karlo!

DATE: 2023-04-18
AO: Freestate
Q: Dungeon Master (Amon)
PAX: Butter, Cannoli, CashOnly, Deagle, FIFA, Wildcat, Winston FNGs: Buddy Love, Mumford
COUNT: 10
WARMUP:
SSH x 25 IC
Swingbillies x15 IC
Hairy Rockettes 15 IC
Carolina Dry Docks x 15 OMC
Michael Phelps – 10 IC
Windmills x 15 IC
Willie Mays x 8 IC
Cherry Pickers 10 IC

Mosey to third base

THE THANG:

7 of Diamonds
Performed on a large diamond (i.e. a square); we use the outside of a baseball field, but any large area will work.
For the first round, do 7 reps burpees at each of the 4 corners with a mosey in between corners.
Each round, increase by 7 reps with a different exercise each round, for a total of 4 rounds. Round 2, 14 four count flutter kicks at each of the 4 corners. Round 3, 21 merkins at each of the 4 corners.
Round 4, 28 squats at each of the 4 corners.
Mosey to opposite side of field and back
(If time allows, continue for a total of 7 rounds, decreasing the reps by 7 for each of the last 3 rounds with exercises of the Q’s choice.) Round 5, 21 Freddy Mercuries at each of the 4 corners.
Round 6, 14 air pushes at each of the 4 corners.
Round 7, 7 burpees at each of the 4 corners.

MARY:
X-factors x 15 IC
Baby crunches x 15 IC
Scissors x 10 IC

COT:
Don’t miss an opportunity to invest each day, however small, in your family relationships.

ANNOUNCEMENTS:
4/20 6:30pm, Thirsty Thursday at the Irish Inn at Glen Echo

DATE: 2023-04-17
AO: Mondaynightruckers
Q: Mincemeat
PAX: Rocketman, Stewie, Squirrel, MacGruber, Tron, Blip, Jetstream, Yellow Jacket FNGs: None
COUNT: 9

THE THANG: 4.38 miles over varied terrain in 1:31:45.
COT: Philippians 2:3-7. Look to the interests of others, remembering the ultimate example of Christ. ANNOUNCEMENTS: See below!

DATE: 2023-04-17
AO: Horizon-Ao
Q: sticks
PAX: Obadiah, Mr Haand, SPINAL TAP, Trifecta, Kodiak, Magoo, Poe FNGs: attache
COUNT: 9
WARMUP: Donkey Kicks, Dirty Dogs, IW, SSH, Stretch
THE THANG:
25 Burpees, One Lap
50 Mercans, One Lap
Walk Lunge to Midline, One Lap
100 air squats, One Lap
150 seal claps + 50 air presses, One Lap
150 Calf Raises, One Lap
15 Burpees
MARY: Flutter Kicks, LBC’s, Plank
ANNOUNCEMENTS: Dads Camp
COT: Go alone if you want to go fast, go together if you want to go far.