Backblasts

DATE: 2022-06-03
AO: Horizon-Ao
Q: 3 mile
PAX: Old Bay, 2 percent, sticks, Jenner, Poe, Kodiak, Disco, Mr Haand, Mayberry FNGs: attache
COUNT: 11
WARMUP: SSH, michael phelps, cherry pickers, WMH, down dog, up dog THE THANG:
Fellowship lap
Dora
100 merkins (16 burpees)
200 squats (16 burpees)
300 LBCs (16 burpees)
Ultimate Frisbee with core work after each touchdown
MARY:
Incorporated into workout
ANNOUNCEMENTS: F3 capital tour, F3 the capital 4th anniversary on June 18
COT: A story told by Kurt Vonnegut: Joseph Heller, an important and funny writer and I were at a party given by a billionaire on Shelter Island. I said, “Joe, how does it make you feel to know that our host only yesterday may have made more money than your novel ‘Catch-22’ has earned in its entire history?” And Joe said, “I’ve got something he can never have.” And I said, “What on earth could that be, Joe?” And Joe said, “The knowledge that I’ve got enough.”

The takeaway: it’s easy to get caught up in comparisons with others: nicer car, more exotic vacation, schools. A reminder that we all have enough and we all are enough.

DATE: 2022-06-03
AO: Atlantis
Q: Hammerhead
PAX: Infinity
FNGs: None
COUNT: 2
WARMUP: WWII era calisthenics
THE THANG: Partner WOD with 75 rep sets, adding up to 150 per round (Mosey w/basketball bounce in between).

IHO: D-Day – 6 June 1944 – it was the largest amphibious invasion in the history of warfare. The statistics of D-Day, codenamed Operation Overlord, are staggering. The Allies used over 5,000 ships and landing craft to land more than 150,000 troops on five beaches in Normandy

Early on 6 June, Allied airborne forces parachuted into drop zones across northern France. Ground troops then landed across five assault beaches – Utah, Omaha, Gold, Juno and Sword. By the end of the day, the Allies had established a foothold along the coast and could begin their advance into France.

MARY:
ANNOUNCEMENTS: Friday 10 June is the day Atlantis hosts its day of “7 workouts in 7 days” (here in the greater Metro area) COT:

DATE: 2022-06-03
AO: Sparta
Q: Lightyear
PAX: Nano, K-Pop, Peanuts, Zeus, Monk
FNGs: None
COUNT: 6
WARMUP: sure did
THE THANG: Zeus said to bring the pain, so we certainly tried…. 4 rounds partner workout. P1 performs 8 man makers, 20 goblet squats, and 24 overhead press while P2 does a plank, squat hold, and flutter kicks. Did a little mosey and then moved on to an 8 min partner AMRAP where P1 does a Farmers Hold while P2 does 10 walking lunges, burpees, and 10 lunges back to then swap out with his partner. . . Fun was had by all.
MARY: American Hammer, LBC, Big Boys, Mountain Climbers, Pickle Pointers, and The Zeus ANNOUNCEMENTS: hit all the AOs coming up and need a Q for next Friday
COT: while Memorial Day has come and gone it’s never too late to remember those we’ve lost… so a Toast to “Teek” Koritz and “Wild Bill” Conway. To hear Teek’s story (and that of his son Jon) give this a listen.

https://podcasts.apple.com/us/podcast/pick-up-the-six-productions/id1557801338?i=1000523234180

DATE: 2022-06-02
AO: Farm
Q: Infinity
PAX: Chile, Matthew – Running Man
FNGs: None
COUNT: 3
WarmUp: Don Quixotes, Cherry Pickers, Copperhead Squats, Michael Phelps, Merkins, and Mountain Climbers.

The Thang:
21, 18, 15, 12, and 9 reps of the following, with resistance bands: Deadlifts
Merkins
Bent over rows
Squats
Shoulder press
Bicep curls
Thrusters

Announcements: F3 the Capital tour starts this Sunday and includes the Farm on Thursday. Infinity will Q. Come on out and show your support of our AO for the visitors we will have!

CoT:
“And so, does the destination matter? Or is it the path we take? I declare that no accomplishment has substance nearly as great as the road used to achieve it. We are not creatures of destinations. It is the journey that shapes us. Our callused feet, our backs strong from carrying the weight of our travels, our eyes open with the fresh delight of experiences lived.” ― Brandon Sanderson, The Way of Kings We cannot choose our final destination, only what we do on our way there.

DATE: 2022-06-02
AO: Olympus
Q: Rollingstone
PAX: Juneau, Peanuts, Pop Fly, Rollingstone, YNAB, Zeus
FNGs: None
COUNT: 6
WARMUP: mosey, Mike Phelps, down dog, ssh
THE THANG: 50 to 10 partner assisted mercins, lunges, danger zone burpees, bring sally up squats, wheel barrows, step ups MARY: plank, bear crawl, box cutter, Lbc,
ANNOUNCEMENTS: the capital tour
COT: