BACKBLAST: 04/22/2023 RAPHO AO: Manniversary Party Time

PRE-RUCK

Three PAX were fashionably early and made it out to the 0530 ruck. It started with a 1/4 sandbag ruck for the party setup and then put in ~3.5mi before the main event.

We started with opening statements and citing the 5 core principals. We were quick for the first four, but struggle on the last one. 3x OYO penalty burpees were in order.

WARMORAMA

– 20x IC SSH

– 10x IC Wind mills

– 10x IC Monkey humpers

– 5x IC Arm circles

– 5x IC Circle arms

– 10x Air Squat

A party always benefits from music, so Bring Sally Up was a natural choice.

Mosey to the shed for gametime.

PAX grabbed a cinder block and formed teams of 2 or 3.

In the field, four cones were setup to form a square, spaced ~30ft apart. Sandbags weighing 40# & 60# were in the center of the square. Each corner had an assigned exercise and each team had to do 100 reps (or 50 reps for each PAX) of each exercise before moving to the next corner. When moving, murder bunnies were the movement of transit. To add some more fun, there was an EMOM timer where one PAX from each team would run to the center to do 1x sandbag burpee with overhead throw before returning to his team. We completed two evolutions

Evolution 1 excercises

– OHP

– WW2

– Block swing

– Side to side push-up

Evolution 2 excercises

– Squat

– Calf raises

– Curls

– Block row

Next game was musical sandbag. PAX formed a circle and had to pass a 40# sandbag until the music stopped. The one holding the sandbag had to do 3x burpees.

PAX put the blocks away and helped carry the sandbags back to the flag. Unfortunately, the flag had been blown over by the wind. 20x OYO penalty burpees were in order as we paid respect to the flag, what it represents, and those who have given everything for our benefit.

MARY

– 20x IC Flutter kicks

– 10x LBC

– 10x American hammer

– 10x IC Firehydrants (a.k.a. Dog pee)

– 10x Hip taps

Ended with some stretching and COT.

Thanks guys for coming out! You guys did awesome today!

I can't believe it's been four years of waking up at the ass-crack of dawn; through wind, rain, and snow; to often do stupid stuff with a bunch of sweaty dudes. But it's formed strength, leadership, and solid friendships. Here's to hoping for many more years of embracing the suck with you!