AUG 10 2023 · ad-astra
Through Difficulty
- Q
- Bumble
- PAX
- 14
- FNGs
- 7
- AO
- ad-astra
Backblast! “Through Difficulty” DATE: 2023-08-10 AO: #ao-ad-astra Q: @Bumble PAX:Lawrence: @Ariel @Blanks @Captain Kirk @M-I-Z @Route 44 @Sawdust @Trainwreck @Wuhan FNGs: 7; @Big Toe @Long Game @Lost & Found @Loofah @Castaway @Women’s League @BlackoutKC: @bumble @justice @Sideshow @Elmer Fudd @Seabass @Rain Man @Uncle Eddy @Grape Nuts @Black Squirrel @DogeCoin F3KC @Smores @Cue Ball @Cricket @Stapler @BigPharma @Soccer Mom @Cheap Trick @Astro @Summer School @Bugs @Nutter COUNT: 36 Warm Up
- Welcome and Disclaimers
- 5 Burpees
- 5 Merkins
- 5 Shoulder Taps ic
- 5 Plank Jacks ic
- WMH oyo
- 3 Fs, 5 core principles, Mission Statement, Credo
- Michael Phelps oyo
- Explain how the XOs we did and will do in warmup will be used in the BD
- 5 curls
- 5 Overhead Press
- 5 Bent Over Rows
- 5 Heavy Squats
- Number Off and remember your number
- Partner up: 1 and 2, 3 and 4, 5 and 6, etc.
The Thang
- Welsh Dragon
- Bear crawl from one parking line to the next, stop to do merkin, shoulder tap, and plank jack. Bear crawl to next line and repeat.
- Speed bump halfway.
- Finish together
- Sprints + Mike Tysons
- Sprint full length of parking lot
- Mosey back
- 15 Mike Tysons
- REPEAT
- Mosey with coupons back to flag
- Incinerator
- 4 XOs
- Do all 4 Starting with 10 reps each then start over with 9 reps…8 reps…all the way to 1
- Curls, Overhead Press, Bent Over Rows, Squats
- Murder Bunny Relay
- Pax 1 starts murder bunny, Pax 2 stays back and does 5 burpees then runs to catch Pax 1. Pax 2 starts the murder bunny and Pax 1 does 5 burpees. Keep going until you reach the end and then return back to the start. Hold plank for the 6.
Mary
- Heavy American Twists
- 10 x 2, 2 is 1
- Plank
- 60s x 2
COT:“Ad, Per Aspera” is a fitting credo. Doing hard things like this together makes us trustworthy and capable as leaders doing the impossible here in this crazy city - for our friends, families, and community at large. Prayed for the PAX.Discussed moving the AO to the large parking lot on the east side of Holcom Park.