Backblasts

DATE: 2022-08-12
AO: Sparta
Q: Jag
PAX: K-Pop, Bluegrass, Peanuts, Zeus
FNGs: Pele
COUNT: 6
WARMUP: SSH, Overhead Clap, Michael Phelps, SSH, Imperial Walkers, SSH, Willie Mays Hays, Cherry Pickers, Down Dog, Cobra Kai, Merkins, Prisoner Squats, Fellowship Lap

THE THANG: Stations of 1-minute AMRAP: Battle Ropes, Woodchoppers with 25# hose; Active Plank with 10# medicine ball; Squat Thrusters with 30# slam ball; Ball Slams with 20# slam ball; Dead Lifts with 35# kettlebell; and . . . .

Farmer’s Carry with the 40-something# Devil’s Tooth.

Fellowship Lap, and then various ab exercises.

Repeat, substituting chest for abs on second rotation.

A final 2-minute AMRAP of one station of the PAX’s choosing.

MARY: Flutterkicks; LBCs.

ANNOUNCEMENTS: 9/11 Stair Climb; The Highlands begins a Monday evening workout starting 9/12.

COT: (short version) Don’t get too wrapped around the axle with what life throws at you. Sometimes, you just have to say “F- it”.

DATE: 2022-08-17
AO: Patriot
Q: My Space
PAX: Big Short, CableGuy, Elvis, Flipper, Jag, Jerry Maguire, Legacy, Lazlo, My Space, Wedding Singer FNGs: None
COUNT: 10
WARMUP: SSH, arm circles, cherry pickers, WMH, DD, greatest stretch in the world, fellowship lap, walking burpees from goal line to 25, bear crawl back. THE THANG:
10 to 1 (1 to 10)
Start on sideline do 10 of one exercise, run to the other sideline and do 1 of another. Then come back and do 9 and 2, 8 and 3, etc until 10 of the second exercise is reached.

Round 1: sit-ups and blockies
Run 400M
Round 2: air squats and curls
Run 400M
Round 3: Mercans and overhead press
(Ran out of time but hoped to do 400M Run and 25 yard walking burpees to close)

MARY: Freddy Mercurys, shoulder taps, & toy soldiers
ANNOUNCEMENTS: 9/11 stair climb, new AO on Monday nights (@jag has more info)
COT: Goals — it is important to set goals. We do it for work on quarterly, semi-annually, and annually. Encourage everyone to set goals for their health and fitness as well. It helps keep you accountable to yourself. Try and share your goals with the pax to also hold you accountable. This allows you to see your improvements and where you need to re-evaluate.

DATE: 2022-08-17
AO: Compound
Q: Hightower
PAX: Yardbird, Popeyes, Peanuts, Simba, Zeus, Roddick
FNGs: None
COUNT: 7
WARMUP:
Fellowship jog into Mosaic, followed by SSH, and stretches

THE THANG:
1, 7- story climb: first group runs up, followed by 5 burpees at top. Second group does 5 burpees on bottom then runs up
2, 7-story climb: first group runs up, followed by wall sit for 20 seconds burpees at top. Second group does 20 second wall sit on bottom then runs up
3, 7-story climb: first group runs up, followed by wall sit for 20 merkins at top. Second group does 20 merkins on bottom then runs up
4, 7-story climb: first group runs up, followed by wall sit for 30 second plank at top. Second group does 30 second plank on bottom then runs up Mosey to Target deck: sprint up ramp, wall sit for recovery Mosey back to first garage. Sprint to top level, then come back down

MARY:
2 rounds of Mary done

ANNOUNCEMENTS:
9/11 stair climb coming quick!
Dad’s Camp 9/24 wknd

COT:
Last week while on vacation in OBX, posted with DR PAX from Denver, Philly, Princeton & Greensboro. Use National Slack when traveling.
Ted Lasso quote: To the family we’re born with, and to the family we make along the way, and most importantly To F3! Thank you to my F3 brothers!!

DATE: 2022-08-17
AO: Horizon-Ao
Q: Magoo
PAX: Old Bay, Kodiak, 3 mile, Disco, Poe
FNGs: @armbar, @atache, @popcorn
COUNT: 9
WARMUP: CherryPicker, WMH, assorted yoga-ish stretches; not running mosey THE THANG: 4 sets of 6 round EMOMs.
Work for 45 sec. Rest for 15.
-4 or 5 blockies then mountain climbers
-8 to 10 kettle bell swings then jump squats
-4 or 5 squat press then weighted squat
-4 or 5 grave diggers then superman merkins
MARY: Ring of fire shoulder taps; assorted stretches
ANNOUNCEMENTS: Welcome @Popcorn!
COT:

DATE: 2022-08-17
AO: Aerie
Q: Renaissance
PAX: Rocketman, Yellow Jacket
FNGs: None
COUNT: 3
WARMUP: side straddle hops, Cherry pickers, mosey
THE THANG: 32 Merkins, 32 squats x4, 32 burpees, 32 big boy sit ups, 32 jump squats, 32 burpees, 1024 yards of suicides- butt kickers and high knees in there. 32 jump squats, 32 LBCs. 32 merkins. You get the idea. MARY: rest exercises and stretches
ANNOUNCEMENTS: Beer run canceled for tomorrow, :(, September 10th Ruck in Culpeper COT: Life is fleeting, make good use of the time you’re given.