Tag: Backdraft

Post Golf Trip Memories

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After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that this was the exact scenario for today’s beatdown. After a long weekend in HHI, YHC was ready to make a downpainment on the day and happy to see some friendly faces in the Pax

WARMUP:

Mosey around the parking lot

THE THANG:

25 SSHs IC
21 KB swings
18 High pulls
15 Squat thrusters
12 Overhead marches
9 Lunges
6 Burpees
3 Big boys

Then run a lap

Repeat 4 times

MARY:

Finished with 5 minutes of Mary around the horn

ANNOUNCEMENTS:

Fastest 5k coming up on 4/12
Pints and Padres in April

COT:

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Go as fast as you want

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WARMUP: Long Mosey, then the usual:
20 SSH IC
10 LSS IC
10 Cherry Pickers IC
10 Imperial Walkers IC
10 Hillbilly Walkers IC
10 MNCs IC
Yoga

THE THANG:
To the Light Pole$! PAX were encouraged to go as hard/fast as they could.
Starting at the bottom, run to first light pole and perform 1 burpee. Return to start and perform one exercise.
Then run to 2nd light pole and perform 2 burpees, return to start and do second exercise.
Continue to 10th light pole. Exercises below. Pyramid if you complete early.
10 Bomb Jax
20 Merkins
30 Wide Arm Merkins
40 Squats
50 LBCs
40 Lunges
30 Diamond Merkins
20 American Hammers
10 CDDs

Extra Credit – Pyramid the workout (do in reverse) if there’s enough time.

MARY: Boys only.
ANNOUNCEMENTS: Probably.
COT: Stays in COT.

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They’re Playing Baaaasketball…..”

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WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters
THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up against the wall, bear crawl to the curb & back, burpees.
Mosey to the B’ball court. Two teams play HORSE. Any airballs or bricks warrant a burpee from that team. Blame the early morning cold weather for the burpees that resulted. The PAX preferred wind sprints, up and down the court to keep warm.
MARY: Ab Lab to close out the last 4 minutes before COT
ANNOUNCEMENTS: 5K, Upcoming Convergence.
COT: Prayers for PAX’s personal health and families.

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Back to the basics at Ballroom

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WARMUP: stretching (because we all need more)
THE THANG: move to multiple locations and complete the following in cadence at each location.
10 SSH, 10 merkins, 10 mak-tar-jai, 10 Parker Peters, 10 jump squats, 10 reverse lunges, 10 imperial walkers, 10 arm circles front and back. We also added in some wall sits while pax took turns doing dips.
MARY:
ANNOUNCEMENTS: read newsletter (come does a great job with it)
COT: prayers for my mom, kids in school, marriages

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Curahee

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WARMUP: stretch, mobility
THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses.
MARY:
ANNOUNCEMENTS: Battlebot going away Q at Alcatrez, Jaeger
COT: Health for kids, marriages

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All of Them!

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WARMUP: Disclaimer loosened up the vocal cords
THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing

Message at end referred to 33 yr anniversary for me/M last wk and question from Pirate about what was the hardest phase. As Cyclops would say “all of them” AND they’ve also ALL been the best phase. How can you adjust your mindset to “both/and” and away from the “either/or” nature our culture seems to impose?

MARY: nope, she stayed in fartsack
ANNOUNCEMENTS: March 14 convergence, March 1 final Battle Bot Q at Alcatraz
COT: Davinci, wedding anniversary

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Kitchen Sink 2/19/25

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WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps
dynamic movements around the traffic circle
THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various locations) at pickic benches 10 step ups with bag on right shoulder 15 derkins with right hand on bag, repeat on the left side. 25 bif boys, 8 clean and press 10 upright rows, repeat. followed by 20 American hammers. move back to soccer field stopping at light poles for calf raises. on soccer field throw bag across 5 burpees, lunge walk to other side, throw bag to other side alternating throws from right to left side. Lt Dans to the other side.
MARY: flutters, LBCs box cutters, hello dollys
ANNOUNCEMENTS: read your newsletter
COT: safety for d2d runners

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Love Boat Cruise

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WARMUP:
SSH
Abe Vigoda
Imperial Walker
Hillbilly Walker
Michael Phelps
Merkins
Broga

THE THANG:
Indian Run with 3 Big Boys as the fallback

Love Boat Cruise (2 loops)
(40 reps per man of either exercise)

Carolina:
CDD
2 Leg Lunge

Key West
Merkins
Squats

San Juan
Big Boys
Mountain Climbers

Day at Sea – Lap around the lot

Aruba
Monkey Humpers
Superman’s

Day at Sea

Havana
High Knees
Plank

3 minutes total for both

AVI
American Hammers
SSH

Hamilton
Bomb Jacks
LBCs

MARY:
Peter Pointer

ANNOUNCEMENTS:
Convergence
Jaeger
Bethel Men’s
Pizza

COT:
Health
Work
Fellowship

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1% better at Slow Burn

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YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do not know what you will encounter from the Q. As a Fort Redwood I dont have tons of new ideas but I do challenge those in attendance to get better as I am confident that this momentum will carry you through the day as it has for me over the years.

WARMUP:
Mosey to Persis parking lot and circle up
Windmills x 10
SSH x 20
Mtn x 20
MNC x 10
IW x 10
Lets go!
THE THANG:
Mosey to Lowes with (3) stations. At each station, we completed max number of reps for each exercise within a minute. Pax were instructed to use sidewalk chalk to note their number

Station 1
Burpees
Flutters
WAM

Station 2
Lunges
Hammers
Diamond merkins

Station 3
CDD
Big Boy

Rinse and repeat but with a caveat to do 1 more rep of each exercise with a partner

MARY:
Twister on Gas Pumpers
Boogie Nights on LBCs
Barry Manilow on Dying Cockroaches
Assassin on Peter Pointers

ANNOUNCEMENTS:
Read your newsletter

COT:
Prayers for safe travels, new jobs and for grace

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