Backblasts

DATE: 2022-04-12
AO: General
Q: Traveler
PAX: Sprocket (F3 Seattle), fist pump, Fairweather, Toolbox, Trolley, Jenner FNGs: None
COUNT: 7
WARMUP: Mosey to the basketball court at Quincy Park. SSH, Arm circles, Hill Billies, BWS, Butt-kickers, High knees, and Skips along the way.

THE THANG:
PAX gathered at the basketball court at Quincy Park for some circuits. PAX moved in teams through each station, grouping up for a bonus exercise in between each station.

Circuit 1: Freddy Mercuries (Timer: 50 reps, single count), Hand-Release Merkins, Jump Squats. “Bonus” exercise performed in between each station were suicides on basketball court Recovery mosey around baseball field.

Circuit 2: Calf raises (Timer: 50 reps), burpees, Derkins. “Bonus”: 3 point bears (bear crawl around the 3 point line)

Mosey back to The General (with popcorn burpees along the way as PAX called each other out randomly to drop and give 3 burpees).

Circuit 3: Pull-ups (Timer: Max out), Tuck jumps, Plank. “Bonus”: Flutter kicks.

Circuit 4: Kraken-Burpee countdown, with 40 yard sprint in between. Sets of 4-3-2-1.

MARY: Gas pedals, mountain climbers, penguin crunches, J-Los (definitely not ARods)

ANNOUNCEMENTS:
YHC announced the launch of a new AO (name TBD) which will launch on Saturday, April 30 at 7am at Quincy Park, and will be affiliated with St. Charles Borromeo Catholic Church in Clarendon.

COT:
Reflection from Fr. James Searby, a Roman Catholic priest and former actor. 3 circles of engagement with other people. 1st circle is close-held (inward/past e.g. moody teen). 3rd circle is far-projecting (imposing/boisterous/future-looking). 2nd circle is middle-ground (present, dialogue, listening without imposing). That 2nd circle is ideal for our relationship with God and with other people. Let’s live in that 2nd circle as much as possible.

DATE: 2022-04-13
AO: Aerie
Q: Rocketman
PAX: Yellow Jacket
FNGs: None
COUNT: 2
WARMUP:

SSH
Imperial Walkers
Cherry Pickers

THE THANG:

Single team DORA work today:

Dora 1:

– 100 glute bridges
– 200 Nolan Ryans
– 300 overhead claps

MARY:

– LBCs
– Supermans

ANNOUNCEMENTS:

Workout this Friday at 0600!
Manassas National Battlefield Park Ruck this Saturday leaving at 0600!

COT:

We were promised sufferings. They were part of the program. We were even told, ‘Blessed are they that mourn,’ and I accept it. I’ve got nothing that I hadn’t bargained for. Of course it is different when the thing happens to oneself, not to others, and in reality, not imagination.

CS Lewis, A Grief Observed

Trials and tribulations are hard, but we are not alone nor are ours the first footsteps in those paths.

DATE: 2022-04-12
AO: Freestate
Q: Deagle
PAX: Winston, CashOnly, ShowMe
FNGs: Cannoli
COUNT: 5
WARMUP:
• SSH x 25 IC
• Imperial Walkers x 15 IC
• Monkey Humpers x15 IC
• Caroline Dry Docks x15 IC
• Shoulder Taps x15 IC
• Mosey around the blacktop, karaoke on the sides
• Swing-Billies x 15 IC
• Willy Mayes Haze x 15 IC
• Mountain Climbers x 15 IC
• Copperhead Squat (1-2-3 slow squats) x 10 IC
• Cherry Pickers x 15 IC
• Windmills x 15 IC

THE THANG:
• First round: 45/ 15 seconds to recover and get to the next o Side Jumps
o Dips
o Dying Crab-roach
o Decline Merkins
o Plank-Jacks
• Jacobs Ladder 5-4-3-2-1 Burpees
• Second round
o Step Ups
o Dips
o Dying Crab-roach
o Assisted Pull Ups
o Plank Jacks
self stretching

MARY:
• Reverse Crunches x 15 IC
• Side Crunches x20 IC
• Dying Cockroach x 15 IC
• X-Factor x15 IC
• Outlaw x 20 IC
• Rosalitas x 15 IC + 10 flutters IC

ANNOUNCEMENTS:
Q school end of April

COT:

DATE: 2022-04-12
AO: Atlantis
Q: Hammerhead
PAX: Infinity, Deflator, True North
FNGs: The One and Only Agefull “Dick Clark” (out of town guest from Princeton NJ) COUNT: 5
Warmup Circle:

15 Side Straddle Hop Squares

15 Cherry Pickers

15 Hillbilly Walkers

15 Don Quixotes

15 Wille Mays Hayes

15 Trunk Twists

15 Alternating Lunges

15 Sideways Slouches

–The Thang–

Ammo Can Muscles:

45 secs — 26# Lifts , 15s rest
45 secs — 14# squat punch outs, 15s rest
45 secs — 40# dead lifts, 15s rest
45 secs — Boardwalk Derkins

**Rest of Pax: (while waiting) 9x merkins, 9x mtn climbers, 9x donkey kicks, 9x reverse mtn climbers, 9x legs to the sky

Ammo Can Movements:

1. 100yd 14# LungeWalk (Can held high)

2. 100yd 26# Agility ZigZag (alt your hands)

3. 200yd sprint (with or w/o the 14# while sprinting)

4. 75yd Bear Crawl

Windsprints (while waiting)

WATERFRONT MOSEY WHILE ROTATING THE COUPON PAYLOAD (AROUND THE PAX)

*No time for Mary

ANNOUNCEMENTS: Crystal City Earth Day Cleanup (8 to 10? morning of Saturday 4.23)

COT: Slava Ukrayin!

DATE: 2022-04-12
AO: Delphi
Q: I-Beam
PAX: Hightower, Pop Fly, Juneau, Bum-Gun, Zeus, Monk, Rambler, K-Pop, Lightyear, Glee, Nano FNGs: None
COUNT: 12
WARMUP: Mosey, SSHs, Cherry Pickers, Michael Phelps, Arm Circles THE THANG:
Cindy Crawford (per Exicon)
30 min AMRAP:
5 Bent rows with coupon
10 Merkins
15 Squats
20 LBCs
25 Flutter Kicks, the easy way

PAX modified by adding coupons to exercises
MARY: Flutter kicks? Flutter kicks
ANNOUNCEMENTS: Earth Day cleanup, Capitol Tour, 2nd F events COT: Push yourself to get involved in all the F3 activities that are coming up