Backblasts

DATE: 2022-01-27
AO: Mountvernon
Q: Winklevoss
PAX: Ole Ball Coach, Fonda, Speedo (Brad Luring)
FNGs: Miller Time, Woodshop, Bus Stop, Natty Boh, Azimuth
COUNT: 9
WARMUP: Standard #mountvernon warmup – 800m run, 20IC SSH, IW, Don Quixote, Russian Soldier, 10 Hindu squats, 10 Turkish get ups

THE THING: brought 25 lb ruck and two 8 lb dumbbells. Split squad, group 1 do merkins (1 person do burpees holding dumbbells and press at top), group 2 run to other sideline and back. Switch, passing weights down the line. Lunges across football field, one person curl weights for 10 lunges, pass to next, run to end and get back in line. 400m run around the track, wall sit against snack bar, PAX take turns doing 10 overhead press and 10 fly curls with weights, back on the wall, mix in balls-to-the-wall as break. Split squad, same routine as before – group 1 do LBC (1 person squat with ruck), group 2 gasser. Pass the bag down the line.

MARY: Still had 2 minutes left for this. Plank-o-Rama (5th set always bows and toes). 10 IC pickle pumper and hips side-to-side.

ANNOUNCEMENTS: We we’re grateful for a first-time, out-of-town visit from Speedo from Toledo, the man responsible for convincing Azimuth to join us. Not to get too sentimental on you, but this is the beauty of F3 – your friend tells your wife you should do something that sounds painful and silly, but secretly it’s excellent for your health and fitness and you make new friends. But then Speedo had to leave early but only like 2 minutes from the end so now he’s dead to us.

COT: Lots of talk about Fairfax County Mount Vernon District Supervisor Dan Storck for some reason. A man who I feel is at least capable public servant but who others can’t stand the sight of. Also a former Abraham Lincoln impersonator.

DATE: 2022-01-26
AO: Horizon-Ao
Q: sticks
PAX: Kodiak, 3 mile, Brown Bag, Mr. Hand, Old Bay, Disco
FNGs: kombucha
COUNT: 8
WARMUP: SSH, CP, DQ, LBAM
THE THANG:
Merkin-O-Rama (10 each)
1) Merkins
2) Wide Arm Pushups
3) Diamond Pushups
4) Stagger Pushups (Right and Left the “stagger” hand is planted 18 inches forward of the other hand, which goes in the normal Merkin position, producing an out of balance, more challenging pushup position);
5) Peter Parker Pushups (as you lower yourself for a Merkin, bend one knee and bring your foot forward in a Spiderman climbing movement; alternate which knee you bring forward with each Merkin);
6) Hand release Pushups (lower your chest all the way to the ground and bring your hands up slightly off the ground – discourages cheating); 7) Fingertip Pushups
8) Carolina Dry Docks
9) Sphinx Push-Up (low plank to high plank)
10) Typewriters Push-Up

2 Laps around parking lot

Leg-O-Rama (10 each)
1) Air Squats 10 sets of 10
2) Jump Squats
3) Lunges
4) Bonnie Blairs
5) Sumo Squat
6) Mountain Climbers
7) Apollo Ohno
8) Calf Raises
9) Al Gore
10) Step Ups

2 Laps around parking lot

Suck-O-Rama (10 each)
1) Burpees
2) Dips
3) Monkey Humpers
4) Dirty Dog
5) Seal Claps
6) Australian Pushups
7) Mountain Climbers
8) Crab Toe Touch
9) Mule Kicks
10) Burpees
MARY: LBC’s, American Hammers, Flutter Kicks
ANNOUNCEMENTS: ARC, upcoming breakfast club
COT: Daughter turns 10 today!!

DATE: 2022-01-26
AO: Aerie
Q: Chasqui
PAX: Rocketman
FNGs: None
COUNT: 2
WARMUP:

1-2 laps
15x Michael Phelps
15x Cherry Pickers
10x Jumping Jacks
10x Mountain Climbers
10x Don Quijote
2x side shuffle

THE THANG:

Interval 1:
15x Big boy Sit-ups
15x Flutter kicks
15x American hammers
15x Big boy sit-ups with cinder block
10x cinder block squat-swings
Suicides 5-25yds.

Interval 2:
10x plank with shoulder taps and merkins
10x plank with knees bent- crawl side to side – with push up 10x burpee with cinder block press
10x Carolina dogs
Suicides 5-30 yds.

Repeat Interval 1 & 2

Intro to Krav—
Basic stance, foot work, elbows with front kicks, 1v1 punches and blocks.

ANNOUNCEMENTS: Next ruck training Monday @20:30.

COT: Break through that wall and push for extra reps beyond your limits!

DATE: 2022-01-26
AO: Compound
Q: Pep Talk
PAX: 2 percent, citrus, Popeyes, Faceplant, Roddick, Zeus
FNGs: None
COUNT: 7
WARMUP:
Fellowship shuffle to underground bunker
SSH, Michael Phelps , Forward Folds, Cherry Pickers , Willy Maze Haze , Forward Lunges , Calf Stretches

THE THANG:
PART 1: Field of Dreams
Home plate:=4 merkins+7 burpees (timer)
First base=AMRAP monkey humpers
Second base=AMRAP mountain climbers
Third base=LBCs for the bases

Round 1: bear crawl between bases
Round 2: lunge walk between bases

PART 2: The Yo Yo Trick
2 Rounds
Run to first column and Back
5 Merkins
Run to 2nd column and Back
10 Big Boy Sit Ups
Run to 3rd Column and Back
15 Air Squats

PART 3: Fellowship lap, followed by Ring of Fire (plank + max effort pull-ups, Al Gore + 10 squats, plank + 10 merkins)

MARY :
15 Big Boy Sit-ups
47 Flutter Kicks
15 each side : side plank reaches

ANNOUNCEMENTS

COT:

DATE: 2022-01-26
AO: Patriot
Q: Roadkill
PAX: Bone, CableGuy, Elvis, Lazlo, Lucius, My Space, Spokes, Wedding Singer, Booking FNGs: None
COUNT: 10
WARMUP: SSH, IW/HB, Yurpees, jump squats, lap.
THE THANG: Three groups rotate between corner of field and benches, one group at any time is on the move, one at corner, one at benches. Group on the move is the timer. Move between corner and bench by bear crawl, crab walk, crawl bear, walk crab, lunges, inch worm, or hops, just not walking/running. Exercises in reps of 25. Coupon exercises at the corner: curls, goblet squats, Atlas shrugs, presses, lunges, round the worlds, man-makers, all with coupon. Body weigh exercises at the benches: dips, derkins, step ups, big boy sit ups, ‘Merkins, jump ups, flutter kicks (cadence), all body weight.
MARY: Iron boat ring of fire with 5 LBC per PAX, leg crunches and leg ups in reps of 25. ANNOUNCEMENTS: Maryland Happy Hour, Ruck, Boneathon
COT: A thought on wisdom. The more you know, the less you need. As we learn and grow professionally and as people, we can let go of chasing things of less importance and focus on what matters most.