Backblasts

DATE: 2022-01-06
AO: Mountvernon
Q: Winklevoss
PAX: Fonda
FNGs: Miller Time, Woodshop, Bus Stop, Ultimate Warrior, Churchill COUNT: 7
WARMUP: Track was not usable today (no Stairway – denied!) so we did the official #MountVernon warmup – 2 laps, 20 IC SSH, IW, Don Quixote, Windmill.

THE WORKOUT: parking lot shuttle runs

– 6 hold plank while 1 carries ruck overhead down & back & does 5 squats. Go down the line alternating plank with Al Gore (squat hold).
– Repeat swapping in suitcase carry/overhead press & mountain climber/LBCs for exercises and go down the line – lunge down, bearcrawl halfway back, duck walk
– 15 monkey humper + 3 shuttle runs
– 15 push ups, run, 15 push ups, 15 hindu squats, run back
– 25 IC Ozzy Osbourne + 25 seal clap + final 20 pushups to make 50

MARY: one time around the circle – seated rows, bicycle, leg-arm extensions, protractor, ronaldos, these (ankle taps). 2 lap cool down

ANNOUNCEMENTS: Miller Time was kind enough to bring back 40 lbs of Wisconsin mozzarella cheese bricks to share. I’ve got 4 lbs chillin in my fridge right now for make-your-own-pizza-Friday
COT: usual parking lot banter – snow days, kids not in school, hybrid work schedules, cheese

DATE: 2022-01-06
AO: Mor-Ruck-Ing
Q: citrus
PAX: Maj. Payne, Lucius, Lazlo, Old Bay, sticks, Kodiak, citrus FNGs: None
COUNT: 7
4+ miles

DATE: 2022-01-06
AO: Freestate
Q: Horshack
PAX: CashOnly, Butter
FNGs: Lefty
COUNT: 4
WARMUP:
• SSH x 25 IC
• “Learning to Fly” Slow Squats while doing Arm Circles x 10 each way IC, small and large • Michael Phelps x 15 IC
• Windmills x 15 IC
• Harry Rockettes x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
Mosey around to the field the long way
• Supervisor style push-sledding (Push – Ride – Exercise)
o Burpees 50
o Bonnie Blairs 75
o Merkins 100
o Squats 125
o LBCs 150
o Seal Claps 200

MARY:
• Big Boi Sit Ups x 20 OYO
• Leg Lift Rosalitas x 20 IC
• Scissors x 20 IC
• Plank-o-rama 10-10-10-10-10
• Dying Cockroach x 20 IC
• LBCs x 20 IC
• Flutters x 20 IC

COT:
Lost another legend at the end of 2021: Archbishop Desmond Tutu

1996-98 – The Truth and Reconciliation Committee he chaired advocated “restorative justice,” and adopted a threefold approach:

The first being confession, with those responsible for human rights abuses fully disclosing their activities

The second being forgiveness in the form of a legal amnesty from prosecution, and

The third being restitution, with the perpetrators making amends to their victims.

Inter-personal problems, with much suspicion between those on its board who had been anti-apartheid activists and those who had supported the apartheid system

The hearings were publicly televised and had a considerable impact on South African society

While listening to the testimony of victims, Tutu was sometimes overwhelmed by emotion and cried during the hearings

He singled out those victims who expressed forgiveness towards those who had harmed them

During the hearings, the African National Congress’ (ANC) image was tarnished by the revelations that some of its activists had engaged in torture, attacks on civilians, and other human rights abuses. It sought to suppress part of the final TRC report, infuriating Tutu.

DATE: 2022-01-05
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Disco, 3 mile, Kodiak, Maj. Payne, Undertow
FNGs: @kombucha
COUNT: 8
WARMUP: Shuffle, JumpRope, High Knees, Lunge Twist, Deadlift twist, Fellowship lap
THE THANG: jump rpe, 180 jumps, rev lunge to high kick, traveling squats, tomb raider leaps, lunge claps, prisoner squat, quick feet, ice skaters, seal claps, jump squat, Frankensteins. MARY: Hillbilly, Warrior Balance, Fellowship lap
ANNOUNCEMENTS:
COT: Not good looking, but adaptable – like the urban coyote.

DATE: 2022-01-05
AO: Aerie
Q: Rocketman
PAX: Chasqui
FNGs: None
COUNT: 2
WARMUP:

SSH, Imperial Walkers, Don Quixote, mosey to the covering

THE THANG:

20 seconds on, 10 seconds off. 4 min intervals.

Every exercise gets paired with burpees. So do 20 sec of SSH, 10 sec of rest, then 20 sec of burpees.

– SSH IC
– Peter Parkers
– LBCs

Mosey

– Mountain climbers IC
– Big boi situps
– Bonnie Blairs HC

Recycle as needed!

MARY:

Stretch day!

– 15 more burpees to MABA
– Cobra kai
– Contorted child
– Cherry pickers

ANNOUNCEMENTS:

ARC in February.
Looking at Mondays at 9pm for an hour of rucking.

COT:

A central idea in F3 is this: shared suffering kills loneliness. What examples of shared suffering can you think of? Who can you invite to share in this suffering so that you can share in his suffering?

Challenges for today:

– Invite a friend or neighbor to Saturday’s workout.
– Read Matt Crossman’s blog post, Message in a Burpee: https://mattcrossman.substack.com/p/maba-message-in-a-burpee
– Sign up for MABA since you’ve already done so many burpees: https://f3maba.com/