Backblasts

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The Longest Mile w/Murph Prep Exercises

DATE: 2022-05-27
AO: Sparta
Q: Zeus
PAX: Bluegrass
FNGs: Blake (Bluegrass 2.0) New F3 Name Pele’
COUNT: 3
WARMUP: SSH, Michael Phelps, Arm circles, DWD, Cobra Khai
THE THANG: Run to each corner of track carrying coupon 4x’s equaling 1mile. Stop at each corner and execute 5 burpees, 20 Merkins, 25 Air Squats. Take turns while 1 PAX does 10 bent over rows while remaining PAX rest in plank position.
MARY: 1 PAX does 5 Hula Hoops while remaining PAX does Big Boyz, While in plank position each PAX takes turns bear crawling around hula hoop for two rounds. While doing Freddie Mercury’s each PAX takes turns doing fast feet in and out around hula hoop for two rounds. ANNOUNCEMENTS: Murph & F3 Picnic
COT: Change is not comfortable. In order to adapt you must challenge yourself.

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Patriot Open

DATE: 2022-05-27
AO: Patriot
Q: Fish Fry
PAX: citrus, Old Bay, Shake ‘N’ Bake, Bone, Legacy, Rainman, CableGuy, Vila, Speedo, Jag, Landslide, Elvis, Sunshine, Wedding Singer, Anchor Man, Spokes, Ice Tea, Roadkill FNGs: Maestro, Shredder, Ransomware
COUNT: 22
WARMUP: SSH, Imperial Walkers, Tricep Stretch, Michael Phelps, Willy Mays Hayes THE THANG:
We took a short mosey to the tennis courts for a tennis themed workout. Toe taps across the baseline followed by suicides to service line and net X 5 Calf Raises on baseline
Tabata comprised of 20 seconds of burpees followed by 40 seconds of horse stance to simulate waiting for Nadal to finally serve.

Moving Blairs to net and back
Beast line drill X 3

Side lungers
Side to Side drills shuffling to each sideline on the court and a pyramid of Merkins to 5

For fun, we played tennis using some oversized balls. Using rally point rules, the team that either hit the ball out of bounds or let it bounce twice had to do burpees X the number of times the ball went over the net. The point winners just did squats and jeered and the point losers.

MARY:
4 Count Bird Dogs, Dead Bugs, Superman with Pullups
ANNOUNCEMENTS: Murph, Memorial day picnic and a bunch of other stuff COT: Just time for a quick prayer after naming the 3 FNGs.

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Capitol Hill Fun Run

DATE: 2022-05-27
AO: Atlantis
Q: Bratwurst
PAX: Infinity, Hammerhead, 2 percent, OverUnder
FNGs: None
COUNT: 5
WARMUP: 11 Side-straddle hops, 2×20 second butterfly stretch with
THE THANG: Ran from AO to and around the capitol building. Stopped thrice for the following exercise sets: 1. 20×Merkins, 20×Air Squats, 20×Calf raises
2. 30×forward lunges, 20×wide merkins (texans?), 30×reverse lunges 3. Active rest, held Al Gore and V-sit position
MARY: Returned on time, no time for Mary
ANNOUNCEMENTS: Various events happening this memorial day weekend.
COT: Discussed my efforts to expand my scope of self-defense and why I thought it was important.

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Q Poker

DATE: 2022-05-26
AO: Freestate
Q: Deagle
PAX: Horshack, Winston, CashOnly, ShowMe, Wildcat, Dungeon Master (Amon) FNGs: lefty
COUNT: 8
WARMUP:
SSH, Hairy Rockets, The Chinoock, Michal Phelps, Shoulder Taps, Mountain Climbers, Plank Jacks 2 mosey around the blacktop, Monkey Humpers, Cherry Pickers, Windmills

THE THANG:
Q Poker – each picks 2 cards (total of 16) and they need to Q the exercises. 2 laps between sets

MARY:
Reverse Crunches, LBCs, X Factor, Travoltas, Scissors, Flutters

ANNOUNCEMENTS:
The Murph + picnic, Saturday of 6/4 is the next road cleanup day, Tuesday, 6/7 The Capital tour comes to FreeState AO – dress and behave nice!

COT:
We missed Horshack’s 51 B-Day… Respect!