Author: f3nano

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Brisket, @Refueler, @Bobcat, @Rikers, @Hoff, @Scranton, @Boone, @Nolan, @Ronaldo, @Pre, @Gigawatt

Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side and forward lunges, Outer Hip stretches

The Thang: Some HIMS had vests on #Tclaps for them!

1/2 Mile Mosey

Partnerup: 1 partner does Band workout while the other does the coupon workout in place then switch.

Rinse and repeat below, goal is to run through this whole series twice.

1) Band: Broad Jump 30 meters and 30 back
Coupon: Coupon Curls

2) Band: Wide stance Fwd Mosey 60 meters and 60 back
Coupon: Bent over Row in place

3) Band: Low Wide Stance sideways march 30 meters and 30 back
Coupon: Shoulder press

4) Band: Wide stance Reverse Mosey 60 meters and 60 back
Coupon: Alt Shoulder Taps

5) Band: Low Wide stance Reverse March 30 meters and 30 back
Coupon: Coupon Kettle swings

6) Band: Side shuffle 60 meters and 60 back
Coupon: Chest press

7) Band: Low Wide Stance Fwd March 30 meters and 30 back
Coupon: Dips

Ended with another 0.5 mile mosey

Straight into…

Mary: 1.5 minutes Peter Parker’s followed by 1.5 minutes of Aquamans

COT: Learn to forgive. Life is short. Don’t hang on to grudges or hate no matter how hard. Forgiveness will lift that weight from your heart.

Ghandi: “The weak can never forgive. Forgiveness is the attribute of the strong.”

Jesus’s final lesson and words: “Father, forgive them, for they do not know what they are doing.”

AO: #freestate

QIC: @Horshack

PAX: 3 – @Winston, @Deagle

Warm up:

· Officer Evans was born on 2.18.80. His older sister Julie remembers him as an annoying little brother in his youth who loved to play pranks.

o SSH x 25 IC

o Arm Circles x 18 IC

o Frankensteins x 18 IC

o Cherry Pickers x 18 IC

o 3 Laps around the Blacktop with Kareoke on the Sides

o Imperial Walkers x 18 IC

o Windmills x 18 IC

o Little Baby Crunches x 80 IC

The Thang: Workout (Grab a Coupon)

· Graduated HS in 1998 Drury HS and was on the baseball team

o 1 set of 19 Mountain Climbers

o 1 set of 98 Coupon Chest Press IC

· Graduated in 2002 from Western New England College – enjoyed bowling with friends

o 2 sets of 20 Coupon Squats IC

· Joined Capitol Police in 2003. Fellow Officers called him the "King of the North" because he was assigned at the North Barricade

o 3 sets of 20 Upward Press

· Served in the First Responder Unit for 18 years. During his time off, Billy loved to play board games with family on vacation

o 4 sets of 18 Alternating Lunges IC

· Family of Three: wife Shannon and 2 kids Logan and Abigail who called him “Daddioski”

o 3 sets of 20 Curls IC

· Died on 04.02.21. Before his death, he had participated with local baseball and bowling leagues in Burke VA where he lived with his family

o 2 sets of 21 Jump Overs

· Billy was 41 Years Old when he died

o 1 set of 41 Dips

Mary

· Officer Evans will lie in honor in the Rotunda today 4.13.21

o 4 Sets of 13

§ Leg Lift Rosalitas

§ Reverse Crunches

§ Dying Cockroach

§ Big Boy Sit Ups

· William “Billy” Evans will be buried in Adams MA 4.15.21

o 4 Sets of 15

§ Plankorama 15 Count

§ Side Crunches 15 each side

§ Freddie Mercuries

§ Flutters

COT:

· Self-directed stretching

· YHC finished reading Officer Evans’ Obituary

· Discussed obituaries and the personal side of losing loved ones, going beyond the headlines.

· Thanked @Deagle for transferring to a larger pole on the Shovel Flag so that the flag wouldn’t touch the ground.

AO: Patriot

QIC: Citrus

THE PAX: Bone, CableGuy, Flipper, Lucius, Spokes, Wedding Singer, YHC

WARMUP: SSH, Rockettes, IW, Hillbillies, WMH, cherry pickers, Arm circles, Downward Dog, Cobra Kai

THE THANG:
Line up on the goal line, then the following (exercises done together):

• 20 yard butt kickers, 10 yard reverse lunge, 10 merkins
• 20 yard high knees, 10 yard reverse lunge, 10 merkins
• 20 yard crab walk (reverse), 10 yard reverse lunge, 10 air squats
• 20 yard crab walk (forward), 10 yard reverse lunge, 10 air squats
• 20 yard shuffle (left), 10 yard reverse lunge, 10 dry docks
• 20 yard shuffle (right), 10 yard reverse lunge, 10 dry docks
• 20 yard bear crawl, 10 yard reverse lunge, 10 shoulder taps (IC)
• 20 yard crawl bear, 10 yard reverse lunge, 10 shoulder taps (IC)
• 20 yard broad jump, 10 yard reverse lunge, 10 monkey humpers
• 10 yard inchworm, 10 monkey humpers

Then ~20 minutes of Ultimate Frisbee:

• If the disc drops, everyone does 2 burpees
• If one team scores, the other does 6 burpees

YHC is pretty sure his team "won", because they did more burpees than the other team (roughly 66-48), but the teams called it a tie.

MARY: Flutter kicks, LBCs

COT: A quote I came across: “There are two things that must be rooted out in human beings – arrogant opinion and mistrust.” It’s just a reminder that we’re not as smart and wise as we may think we are, and that wisdom comes from questioning and humility.

AO: The Farm

QIC: Infinity

The PAX: Rocky, Chile, Rocketman, and Running Man

Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Copperhead Squats, Frankenstein Walk, and Skips.

The Thang: Resistance Band HIIT

4 Rounds, 30 sec on, 20 sec off, of the following:

• Resistance Band Merkins

• Resistance Band Bent Over Rows

• Burpees

4 Rounds, 30 sec on, 20 sec off, of the following:

• Resistance Band Squats

• Resistance Band Shoulder Presses

• Resistance Band Thrusters

4 Rounds, 30 sec on, 20 sec off, of the following:

• Squat Band Pull-Aparts

• Resistance Band Arm Curls

• Resistance Band Lunges (one leg each round)

Observations: Resistance bands counter the normal pull of gravity by putting maximum tension at the portion of the movement with the greatest muscle recruitment. We found a whole new definition of burn from this workout. Unfortunately, we only got through 5 of twelve sets through the last portion of the workout—too much explaining/talking, not enough working (will correct next time).

Announcements: Litter pick-up on Saturday, May 1st. Tentative time will be 0730 instead of the workout to enable families to join us. More to come as the time approaches.

CoT: In 1978, a seemingly straightforward experiment designed to establish the relationship between high blood cholesterol and heart health in rabbits discovered that kindness—in the form of a particularly nurturing post-doc who pet and spoke to the lab rabbits as she fed them—made the difference between a heart attack and a healthy heart. Groundbreaking new research shows that love, friendship, community, and our environment can have a greater impact on our health than anything that happens in the doctor’s office. For instance, chronic loneliness can be as unhealthy as smoking a pack of cigarettes a day; napping regularly can decrease one’s risk of heart disease; and people with purpose are less likely to get sick.

The 2nd F in F3 stands for fellowship. In F3, we are not here just for ourselves, but for each other.

AO: The Farm

QIC: Dirty Bird

The PAX: Infinity, Running Man, Buzz, Crash Landing (FNG)

WarmUp: SSH’s, Michael Phelps, Don Quixotes, Cherry Pickers, Air Squats

The Thang: 10 Rounds of Dirty

10 rounds of…
50 yard sprint
5 Burpees
10 Merkins
15 Air Squats
10 Reverse Merkins

Mary: Elbow Plank, Big Boi Sit-ups

CoT:

Motivational words of wisdom for each of the 10 Rounds of Dirty:
1. “Wins and losses come a dime a dozen. But effort? Nobody can judge that. Because effort is between you and you.” – Ray Lewis
2. “You gotta be hungry for it. You’ve got to put everything you got on it. EVERYTHING! Every second. You have to be the first one in line. That’s how leaders are born.” – Ray Lewis
3. “You’ve got to go out and show them that I’m a different creature now, then I was five minutes ago, cause I’m pissed off for greatness. Cause if you ain’t pissed off for greatness, that just means you’re okay with being mediocre.” – Ray Lewis
4. “The only way to defeat pain is to recognize pain exists.” – Ray Lewis
5. “What’s the difference between you and the man sitting beside you? It’s 1%. In my business, only 1% makes it. If everyone had the same dream, only 1 will make it from this crowd. Who will be that one?” – Ray Lewis
6. “I figured something out. And it is no secret what I figured out. Whatever the majority of people were doing, I found myself doing the opposite. I wanted to chase something great.” – Ray Lewis
7. “Will you be remembered, how would you be remembered, why wouldn’t you fight for the greatest achievement ever?” – Ray Lewis
8. “I’ll give everything I have, and today was about me giving everything that I had, showing people that no matter the circumstances you may be going through, just push through it. If you can push through it, you will encourage somebody. Today, hopefully, through what I did, somebody was uplifted.” – Ray Lewis
9. “I prepare so no one can take what is mine, no one can replace my mind, my heart.” – Ray Lewis
10. “The greatest opportunity in the world is found here today… We already know what yesterday has got for us. It’s already gone. Tomorrow, too far away. What about right now?” – Ray Lewis