Backblasts

DATE: 2022-01-19
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:
Football field warm up run
15x Plank: hands, shoulders, knees, toes
10x Left/Right leg – side stretch
10x Side straddle hops
10x mountain climbers
10x don quijote
10x Forward lunges: Left/Right

THE THANG:
Parking Lot Loops
Loop 1 & 2
15x Big boy Sit-ups
15x merkins with shoulder taps
Frog Jump + Burpee + shuffle back – repeat 10x

Loop 3 & 4
25x Flutter kicks
15x carolina dog
15x side hammer sit-up
5 left/right forward lunges + 5 burpees + shuffle back – repeat 2x

MARY: stretching
ANNOUNCEMENTS: Ruck training TBD: Possibly Friday 1/21 ~ 8/8:30PM COT: Great health!!

DATE: 2022-01-19
AO: Compound
Q: citrus
PAX: Hightower, YNAB, Roddick, Zeus, Faceplant, Yardbird, Rambler FNGs: None
COUNT: 8
WARMUP: Breath, by Pearl Jam
Mosey to the garage, IW, hillbillies, WMH, WMH 2.0, cherry pickers, Down Dog, runner’s stretch, Cobra Kai

THE THANG:

* Testify, by Rage Against the Machine (timer): Partner ankle throws (alternate 20 reps)
* Sister Christian, by Night Ranger (timer): Deconstructed burpees (3 rounds, 10x, 20x, 30x: groiners, copperhead squats, air press) * Roxanne, by The Police: burpee on every “Roxanne”
* Flower, by Moby: squat hold on “Down”, air presses on “Up”
* DMX, X Gonna Give It to Ya (timer): Catch me if you can (Partner 1: backward jog; Partner 2: 5 mountain poopers and sprint to catch up – then flapjack)
* Thunderstruck, by AC/DC: hold hand release position and do a merkin on every “Thunder”

MARY: Scenario, A Tribe Called Quest
Switch exercise at each handoff in the song (1-Flutter kicks, 2-BBSU, 3-American hammer, 4-Toy soliders, 5-LBCs)

ANNOUNCEMENTS: Wreath collection this Saturday (meet in South Pentagon parking lot at 8a), ARC on Feb 19

COT: Winston Churchill aspired to become Prime Minister, but it didn’t happen until WWII at age 65. He said, “I felt that all my past life had been but a preparation for this hour and for this trial.” You can’t plan everything, but set goals, prepare, and seize opportunities when they happen.

https://open.spotify.com/playlist/3R48ptVxX5Q5XwkEDSsN1i?si=02eaaf76f48148f9

DATE: 2022-01-19
AO: Horizon-Ao
Q: Old Bay
PAX: 3 mile, Mayberry, Magoo, Mr. Hand, sticks, Brown Bag, vplaxico, Kodiak, Poe FNGs: None
COUNT: 10
NOT A PROFESSIONAL – MODIFY AS NECESSARY

WARM UP:
Side Straddle Hop
Little Bitty Arm Circles
Side Straddle Hop
Michael Phelps
Side Straddle Hop
NightClub
Side Straddle Hop
Downward Dog – Cobra
Side Straddle Hop
Hank Aaron
Side Straddle Hop
Cherry Pickers

The Thang:
Mosey to various points around the AO, Coupons & Ladders then run One – Ball Park
10 – Carolina Dry Docks
15 – Big Boy Setup’s
20 – Kettlebell Swings
Hill Sprint
10 – Carolina Dry Docks
20 – Big Boy Setup’s
15 – Kettlebell Swings

Two – school side
10 – Grave Diggers
15 – Durkins
20 – Coupon Bench Press
Side Straddle Hop

Three – School Front
10 – Hernia – Coupon V Up
15 – Coupon Push Up
15 – Lion Kings
20 – Dips
Fellowship Run around parking lot

Four – Between the Schools
10 – Man Makers Burpees
15 – Lunges
20 – Plank Pull Throughs
Parking lot sprints
‘
Mary:
Flutter Kicks
Protractor

Announcements:

This weekend – Wreath Cleanup at Arlington Cemetery – see Hightower post ARC – Feb 19th
Polar Bear Plunge – Feb 5th

COT: I used to dread F3 the night before, but now I look forward to it. I’ve had a pretty fair weather F3 existence, a light rain a few times, no big deal, so I was dreading winter workouts, but now that they’re here I find I’m really enjoying them (as long as I keep my hands warm). I Q’d my first ruck Sunday and had a great time at 15*

Embracing the suck, and most importantly doing it with PAX brothers, makes everything conquerable and achievable. THANKS!

DATE: 2022-01-17
AO: Horizon-Ao
Q: 3 mile
PAX: Kodiak, Magoo, Disco, Undertow
FNGs: Kombucha
COUNT: 6
WARMUP: SSH, michael phelps, imperial walkers cherry pickers, WMH, fellowship lap THE THANG:
Q modified exercises to avoid 2” of slush on the field
3 Rounds of coupon fun …
Round 1: 50 reps
* to encourage teamwork and all PAX contributing …
first PAX done ends the set, no PAX can finish first 2x in a row – coupon Swings
– OH thrusts
– curls
– merkins (hands on block)
– lunges
– squats
Mosey to/for 20 yard line with coupon
Round 2: repeat with 40 reps; Round 3: repeat with 30 reps
MARY/Ring of Fire, Calf raises; penguin crunches, monkey humpers ANNOUNCEMENTS: grunt,
COT: On MLK day, YHC cited the courage MLK displayed in the face of danger to fight what he believed. Though we haven’t been called to fight in the same way, we all face challenges and opportunities to be courageous

ANNOUNCEMENTS:
COT:

DATE: 2022-01-18
AO: Delphi
Q: I-Beam
PAX: Juneau, Nano, Gadget, YNAB, Hoolihan, Hightower, Rambler FNGs: None
COUNT: 8
WARMUP: Lap around the library with breaks for SSHs, Cherry Pickers, Michael Phelps, Arm Circles, WMHs, Downward Dog/Cobra THE THANG:
PAX were each assigned a station and exercises were performed while runner station completed a trip to the end of the parking lot and back.

Stations were as follows: Coupon swings, Squat jumps, Dips, Overhead Press, Bent Rows, Divebomb Merkins, and Break the Concrete with a 30lb slamball

Once runner completed lap, PAX completed a different ab exercise for each round: rowboats, rollup/v-ups, oblique sit-ups, wide leg sit-ups, mountain climbers, cycle kicks in/out, Fifer scissor, figure 8s MARY: Each PAX offered an exercise to close us out
ANNOUNCEMENTS: Wreath pickup (check the #3rdf channel)
COT: Find ways to impart wisdom to those coming up behind us (family, at work, at F3)