Author: goonf3

Backblast! Here We Go Again … Again
DATE: 2023-09-06
AO: #ao_lightningrod
Q: @Goon
PAX: @Rip @Red Curry @Sketch , O-Fer
FNGs: 1 O-Fer
COUNT: 5

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
Motivators from 5
Grandpa Jacks
Imperial Squat Walkers
Don Quixotes
Daisy Pickers
Toy Soldiers
Partner Arms
Arm Circles Forward
Arm Circles Backward
Slow Merkins
MOSEY to Field

THE THANG:
5 rounds of (5) ManMakers, (10) OverHead Press, (15) BentOver Rows, (20) Alt Suitcase Squats
100yd Mosey + (1) Julian Michael + 100yd Bernie

Grab a card with each round.
Sketch had the best hand with a pair of Jacks!

MARY:
Mountain Climbers
Plank Jacks
Pickle Pounders
J-LOs

ANNOUNCEMENTS:
OCRs coming up, GTE in Folsom, CA in February 2024, Plane Pull.
COT:
“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.” – Marcus Aurelius
3 Truths About Leadership:
   1. Leadership isn’t about gaining power. It’s about empowering others.
   2. Great leaders succeed because they bring out the greatness in others.
   3. You don’t have to be great to serve but you have to serve to be a great leader.
– Jon Gordon

Backblast! Here We Go Again
DATE: 2023-09-05
AO: #ao_oakery
Q: @Goon
PAX: @Ghost (Eagle Creek, OR)
FNGs: None
COUNT: 2

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
Motivators from 5
Grandpa Jacks
Imperial Squat Walkers
Don Quixotes
Daisy Pickers
Toy Soldiers
Partner Arms
Arm Circles Forward
Arm Circles Backward
Bent Arm Halos
Slow Merkins
MOSEY to Coupons

THE THANG:
5 rounds of (5) ManMakers, (10) OverHead Press, (15) BentOver Rows, (20) Alt Suitcase Squats
100yd Mosey + (1) Julian Michael + 100yd Bernie

MARY:
Mountain Climbers
Plank Jacks
Hello Dollies

ANNOUNCEMENTS:
OCRs coming up, GTE in Folsom, CA in February 2024, Plane Pull.

COT:
“In your actions, don’t procrastinate. In your conversations, don’t confuse. In your thoughts, don’t wander. In your soul, don’t be passive or aggressive. In your life, don’t be all about business.” – Marcus Aurelius

3 Truths About Leadership:
    1. Leadership isn’t about gaining power. It’s about empowering others.
    2. Great leaders succeed because they bring out the greatness in others.
    3. You don’t have to be great to serve but you have to serve to be a great leader.
– Jon Gordon

Backblast! SMARTIES Don’t Skip Leg Day
DATE: 2023-08-26
AO: #ao_thedeepend
Q: @Goon
PAX: @Stray Cat (Portland, OR) @Steamer @Boomerang @Bliss @CK @Blue Steel @Goon , Q = Winger
FNGs: None
COUNT: 8

This is a Winger VQ! He’s not on slack so I’m posting it for him.  Thanks for the leg day beatdown Winger!

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
SSH, Leg Stretching, Reverse Lunges

THE THANG:
AMRAP. Start at 10 each. Add 10 per round. Got to round 5 = 50.
S – Squats
M – Monkey Humpers
A – American Hammers
R – Reverse Lunges (HC)
T – Tuck Jumps
I – Imperial Squat Walkers
E – Elevated Glute Bridge (feet up)
S – Single Leg Calf Raises (HC)

MARY:
No time for Mary

COT:
Moment of silence for the loss of life in the fires throughout the US, especially the large loss of life in Maui.

ANNOUNCEMENTS:
IPC in September
OCR 09/09
Cyclocross in October

Backblast! Out of Line
DATE: 2023-08-25
AO: #ao_lightningrod
Q: @Goon
PAX: @Red Curry @Ratchet @Rip @Unicorn
FNGs: None
COUNT: 5

MISSION | PRINCIPLES | DISCLAIMER
WARMUP:
SSH
Grandpa Jacks
Imperial Squat Walkers
Daisy Pickers
Toy Soldiers
Michael Phelps
Partner Arms
Arm Circles Forward/Backward
MOSEY to field

THE THANG:
– 400 meter Run
– 25 Burpees
– 50 Air Squats
– 400 meter Run
– 15 Carolina Dry Docks
– 50 Air Squats
– 400 meter Run
– 5 Balls to the Wall Walks
– 50 Air Squats
– 400 meter Run

MARY:
Plank Jacks
Pickle Pounders

ANNOUNCEMENTS:
-IPC starting next week.
-OCRs in September. Terrain Race Saturday 09/09
– Cyclocross in October

“Where is FreeLunch?!?” Only a few of us have seen him in the past little bit.  Love ya buddy!

COT:
The hardest part of what we do is getting out of bed.  The choice to greet the rising sun with determination and grace is a testament to your unwavering commitment and indomitable spirit.

In these precious moments before the world awakens, you are forging a path towards greatness. While others may still be lost in slumber, you have chosen to seize the day, to embrace the rhythm of your own heartbeat and the symphony of your breath as you embark on your workout & your run.

As your feet meet the pavement & the track, feel the connection between mind and body growing stronger with each stride. Embrace the solitude and let it become your sanctuary. In these early hours, you have the chance to set your intentions, to cultivate resilience, and to build the mental fortitude necessary to overcome any obstacle that may come your way.

Remember that it’s not just the physical benefits of working out & running that make you exceptional. It’s the mental clarity, the emotional strength, and the unwavering belief in yourself that propels you forward. With each rep & with each step, you are writing a story of determination, perseverance, and self-discovery.

Through the darkness, you are chasing the light. You are defying comfort zones and transcending limitations. Your dedication, discipline, and relentless pursuit of excellence make you a force to be reckoned with. Every rep & every mile you conquer is a testament to your resilience and a step closer to your dreams.

Conditions: 55deg, slight mist at end

Zachary Tellier HERO WOD Modified
DATE: 2023-07-10
AO: #ao_lightningrod
Q: @Goon
PAX: @Goon
FNGs: None
COUNT: 1
WARMUP:
Motivators from 5
Grandpa Jacks – IC – 10
Imperial Squat Walkers – IC – 10
Don Quixotes – IC – 10
Harry Rockettes – IC – 10
Daisy Pickers – IC – 10
Partner Arms – OMC – 10sec
Phelps Claps – IC – 10
Arm Circles Forward – IC – 20
Arm Circles Backward – IC – 20
MOSEY to field

OYO 
1 Burpees
2 Merkins
3 Bonnie Blairs
4 Big Boys
5 Air Squats

THE THANG:
Zachary Tellier HERO WORD (modified). Start at the goal line.

10 yard Sprint to the 10
    • 10 Burpees

10 yard Sprint to the 20
    • 10 Burpees
    • 20 Merkins

10 yard Sprint to the 30
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)

10 yard Sprint to the 40
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)
    • 40 Big Boys

10 yard Sprint to the 50
    • 10 Burpees
    • 20 Merkins
    • 30 Bonnie Blairs (HC)
    • 40 Big Boys
    • 50 Air Squats

Shuttle run to close out, grab cones & pass out some flyers to track runners.

MARY:
Mountain Climbers – IC – 25
Plank Jacks – IC – 20
High Plank / Low Plank – IC – 10
Pickle Pounders – IC – 10
J Lo’s – IC – 10

ANNOUNCEMENTS:
See #announcements channel

COT:
It’s not about what we GET that makes us happy. It’s about what we BECOME. – Tony Robbins