Backblasts

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Tour around Leesburg!

DATE: 2021-07-09
AO: Burg
Q: MicroChip
PAX: Flame, Bail, Shute, Supertramp
FNGs: None
COUNT: 5
Warm Up: Various movements w/ a Failure to Launch across Common Area!

Stop 1: Parking Garage
• 10 Dry Docks
• Bernie Sanders up one level
• 5 Double Merkin Burpees
• Jog Down
• Repeat 5 times

Stop 2: Find Benches
• 15 Split Suats Right
• 15 Split Squats Left
• 10 Derkins
• Repeat 3 times

Stop 3: Lap around the block back to the Town Hall!

Mary: Ring of Fire
• PAX Plank shoulder tap
• 15 Mnt climbers
• PAX Hold squat
• 10 American hammers
• PAX Flutter kicks
• 10 Wide arm merkins
• PAX Hold crab walk w/ Rockette flair (Crabettes)
• 20 Fairy SSHs
• PAX Elbow plank
• 20 Calf raises

Announcements:
– Prep work to begin for Sept. 11 stair climb. Bring your ruck gear. – The Burg launch, 23 July (coming up quick)

COT: F3 Reach and Nairobi – talking about the reach of F3 as a nation.

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Weighted Wednesday

DATE: 2021-07-07
AO: Burg
Q: Shute
PAX: Bail, Ape, Supertramp
FNGs: None
COUNT: 4
WARMUP: SSH, Cherry Pickers, Don Quixote’s, DD, Cobra Kai
THE THANG: Grab coupons and partner. One person does AMRAP, while other person performs exercise down and back the courtyard. Kick-off with Patty Cakes 15. 2 Reps of: – Man Maker Burpees / Mosey
– Overhead Hold / Mosey
– Curls / Bear Crawl / Crawl Bear
– Windshield Wipers / Crab Walk
– Kettle Swings / Lunges
– Shrugs / Mosey
MARY: Coupon Overhead Pulls, Coupon American Hammer, LBC, Standing squeeze coupon and extend in/out. ANNOUNCEMENTS:
COT: “Iron sharpens iron, and one man sharpens another.” Proverbs 27:17. Have men in your life that act as guard rails to keep you from your jester. Be the man in another man’s life that listens and sharpens. Aye!