2+ ruck miles plus 5 sets of the following:
10 squats
10 lunges
10 curls
10 overhead press
10 merkins
Mosey toward back of Lash parking lot. Stop for some COP warmup:
– SSH
– Windmills
– Mountain Climbers
– Maybe some more? Can’t remember
Mosey to very back of Lash Exercises:
1 rep at 1st island
2 reps at 2nd
3 reps at 3rd…etc.
Always bear crawl between islands 4 and 5
After exercise at 7th island, mosey back to star
Rinse and repeat with following exercises.
1. Flying Squirrels
2. Squats
3. Plank Jacks
4. Jump Squats
5. Merkins
Mosey back to launch point for Mary (each pax picked an exercise.
Total of 3 miles today!
WARMUP: Mosey to Sunbelt parking lot. SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, low slow squat.
THE THANG: Dora in parking lot – 100 merkins, 150 squats, 200 LBCs. Wall sits with alternating bear crawls and calf raises. Mosey back towards flag… on the way back – bear crawls and lunges between light poles. Plank and alternate running up stair and back down, al gore while stairs, calf raises while stairs, mosey to pond, dips on bench, finish with ab exercises.
MARY:
ANNOUNCEMENTS: Read newsletter – Christmas party, street clean up, bethels, convergence, etc.
COT: Lots of talk of what we’re thankful for + prayer requests and praises… family and relationships.
Day started in the dark and finished in the light. Dawn!
WARMUP: none
THE THANG: 2.2 miles downtown. A few stops for squats
MARY: none
COT: prayers and praises for jobs, families, marriages, and the nation as today is voting day.
Beauty of a morning! We hade 4 PAX show for latest edition of dawn patrol
WARMUP: run. Then usual suspects of warm up.
THE THANG:
part 1
– bear crawl/merkin
– Crawl bear/CDD
– lunge walk squat
Part 2
– Dora 100 Merkin, 200 squat, 300 LBC using the stairs and a running path
Part 3
– dips/box jumps
– Flutter/hello dolly
MARY: yes
ANNOUNCEMENTS:
COT:
THE THANG: Rucked DT FM and FMGC
Slack is giving me fits so this is all I’ll get entered
COT: yes or course!
WARMUP: Mosey to Sunbelt parking lot for:
Side Straddle Hop, Windmill, Imperial Walker, Hillbilly Walker, then some Lunge Walks and Standing Jumps
THE THANG: back to base for 2-3 trips through illuminated Board of Pain paired with a grunge playlist featuring Audioslave, STP, Pearl Jam:
1. Merkins-30
2. Peter Parter (from Plank Position) – 30 each side
3. Low Slow Sumo Squats – 30
4. Jumping Squirrels – 15
5. LBCs- 40
6. Box Step w Jump – 15 each leg
7. Box Cutters – 15
8. Freddie Mercury – 40 each side
MARY: Rosalita, American Hammers, Windshield Wipers
ANNOUNCEMENTS:
COT: Prayers for starting a family, adult kids figuring out college life and getting jobs, upcoming surgery. Praises for new daughter-in-law and visiting family, health and families doing well.
WARMUP: None needed!
THE THANG: we rucked stairways and did 20 Squats and 20 Merkins at each one.
MARY:
ANNOUNCEMENTS:
COT: yes!
Was a brisk and chilly morning but did not take long to warm up with the deck of cards!
WARMUP: Run around Kingsley stopping for SSH 3x.
THE THANG: deck of cards. Spade: squat, diamond: merkin, hearts: LBC, Club: burpee. Ace:1, face cards: 10. Total of 66 reps for each. Once finished we did a dip and derkin series. Then a box jump and step up series.
MARY: around the horn style.
ANNOUNCEMENTS: Christmas party and newsletter
COT: Praises for marriages, grandchildren and health.
WARMUP:
I am certain we warmed up.
THE THANG:
It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either commit to memory, or will even shove a printout in my pocket to reference just in case. I didn’t do that this time. I know that I tried to call a few of the favorites of <@UGNDJBDU3> in his honor. I know we hit The Zipper and we definitely performed the Gonorrhea Burpee (because it has The Clap), but that’s all I really recall…
Now, the only person likely to read this is <@UGU3XR5RP>, but I just got painfully convicted about not writing Backblasts in a timely nor efficient manner. As I was looking back to see if I could find this weinke, I discovered that I have the BB from both my FNG post (administered by <@UN6U5PXNJ> and <@U08GGTLHL>) and from my VQ at The Armory.
<@U07QXBKKF5F> joined us as an FNG that morning. As it turns out, this came at a critical time in his life… and is hopefully blessing it. But, I failed him as a Q. He now does not have the enjoyment or blessing of being able to go back and read the report from his first post and reflect on that in the same way that I do. The first day I posted, I was sure I was going to die when Pusher said, “And now for the second half, I’ll hand this off to Jekyll”. I didn’t understand how the toughest workout I had ever done to that point in my adult life could have a SECOND HALF.
That’s a cherished memory. So, for Road Rash and every man after him, I commit to writing BackBlasts, making them interesting and timely, and hyping the reading of them after the fact. I also will attempt to persuade other men to do the same.
MARY: No chicks.
ANNOUNCEMENTS: Read your newsletter.
COT: The 5th Core Principle.