Backblasts

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Kodiak mosey

DATE: 2021-08-04
AO: Loco
Q: Rikers
PAX: Pre, MicroChip, De La Rocha, Shakira, Anchorman
FNGs: None
COUNT: 6
WARMUP: SSH x25 IC, IW x10 IC, HBW x10 IC
THE THANG: 5k-ish mosey at F2 pace with band resistance finish
MARY: Bands: hip steamboats, banded bear crawls, pickle pointers, banded wrist plank side walker, Superman’s, toy soldier plank ANNOUNCEMENTS:
COT: Let your life speak – not defined as this world sees it but as the ultimate HIM sees it.
“But the Lord said to Samuel, “Don’t judge by his appearance or height, for I have rejected him. The Lord doesn’t see things the way you see them. People judge by outward appearance, but the Lord looks at the heart.”” ‭‭1 Samuel‬ ‭16:7‬ ‭NLT‬‬

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The Dirty Double Quarter Pounder

DATE: 2021-08-03
AO: Delphi
Q: Lightyear
PAX: Ashe, Hoolihan, I-Beam, Joint Chief, Lightyear, Pop Fly, Rambler, Switch, swish, Zeus FNGs: Bluegrass, MileHigh, and MallCop from F3Greensboro
COUNT: 15
WARMUP: Mosey around w/high knees, butt kickers, high skips, walking lunges, and then some fox holes, cherry pickers, & SSH.
THE THANG: While the Q’s distance standards don’t quiet match that of the Exicon, the PAX executed a quarter pounder workout: Sprint 25ish yards, 25 merkins, back peddle to start, sprint 50ish yards, 50 Squats, back peddle to start, sprint 75ish yards, 75 mountain climbers, back peddle to start, sprint 100 yards, 100 SSH, and back peddle to start. PAX then learned about the dangers of Dirty Hookup (it’s an exercise, so get your head out of the gutter), and with plenty of time left went for a double quarter!
MARY: PAX choice… a little flutter kicks, big boys, American hammer, toy soldier, pickle pounders, Switch with a classic Bonnie Blair request, Squat Jumps, and a few more that YHC can’t remember.
ANNOUNCEMENTS: 2nd F this Thursday 8:00pm at Glory Days on Burke. Get ready for the 9/11 stair climb!
COT: Get Right, Live Right, Lead Right, and Leave Right. The 1st two are crucial. Set guide rails on your road of life to ensure you live right. Sometimes we swerve off the path but with the right guard rails in place we can course correct and continue to live right.

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Ruck and Rep Day

DATE: 08-3-2021

AO: #thepatriot

Q: @Maguire

PAX: @WeddingSinger @CableGuy @Spokes @Maguire

COUNT: 4

WARMUP: SSH, IW, Michael Phelps, Cherry Pickers, WMH, Downward Dog

THE THANG:

*Start on goal line. Walk 50 yards with coupon. Do two different exercises of 25 reps each. Then walk to other end line with coupon. Turn around and do the same thing (including the reps at the 50). That is exercise #1. Here are the exercises we did.

#1: Block Merkins, Block Jump Overs

#2: Curls, Coupon Wheezy Jeffersons

#3: Joe Louis, Atlas Press

#4: Lunge, Around the World

#5: Side Straddle Hop, Coupon Bench Press

#6: Mountain Climbers, 5x Block Burpees

Mary – Flutterkicks, Left Lifts over Coupons, LBC, Stretching

COT: We have learned to work from afar through COVID. As life (and the rat race) normalizes, get out, see people. Travel. Work from afar. You will never regret a trip to see a friend or family member.

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A Waldorf School Walk-about and Poor Australian Accents

DATE: 2021-08-03
AO: Freestate
Q: Horshack
PAX: Winston, Deagle
FNGs: None
COUNT: 3
WARMUP:
SSH
Carolina Dry Docks
Wojo Squats
Seal Claps
Plank Jacks
Michael Phelps
Windmills

THE THANG:
50 x Lunge Steps to Station #1
1 x 25 Mountain Climbers IC
Full Parking Lot Suicide to Station #2
2 x 20 Dips IC
50 x High Knees to Station #3
3 x 15 Monkey Humpers
50 x Karaoke to Station #4
4 x 10 Burpees OYO
50 x Bear Crawl Steps to Station #4
5 x 5 Pull Ups OYO
50 x Frankensteins to Station #6
10 x 10 Merkins in Medley
– Regular Merkins
– Ranger
– Chuck Norris
– Incline
– Decline
– Wide Arm
– Diamond
– Hand Release
– Plyometric Clap
– Regular

MARY:
Flutters
LBCs
360 Plank
Leg Lift Rosalitas
Dying Cockroach
Oblique Crunches

ANNOUNCEMENTS:
– Sept 11th Stair Climb – Saturday 9/11 (we will start practicing next week) – F3 10 Year
– The Grunt Nov 6th or 11th

COT:
On this day in 1936, Jesse Owens single-handedly crushed Hitler’s myth of white supremacy by winning the 100 meters. Born in 1913 as the youngest of 10 kids, Owens became the first black athlete to be endorsed by a sponsor (Adidas) paving the way for generations to follow. In 1935, in the year before the Olympics, Owens broke 4 world records in 45 minutes. When Owens returns from Berlin, Roosevelt didn’t invite him to the White House as he did with several other Olympic athletes. In fact, Owens was stripped of his amateur status because of his endorsements and could never participate in the Olympics again.