Backblasts

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The AT Rollercoaster

DATE: 2021-11-07
AO: Olympus
Q: Rambler
PAX: Lucius, MicroChip
FNGs: Fat Leonard aka the Curry Bomb
COUNT: 4
WARMUP: Prep & Launch from Trumbo Hollow Trailhead
THE THANG: 1. 16 miles to Rod Hollow, 2. 7 miles to Sam Moore, 4 miles to Raven Rocks Trailhead MARY: Recovery and respite – Bear Claw
ANNOUNCEMENTS: Planning for Raven Rocks to Harper’s Ferry in Spring 2022 COT: Keep pushing – you can do this. Modify as necessary.

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Playing Dean Smith’s Four Corners

DATE: 2021-11-09
AO: Freestate
Q: Horshack
PAX: Butter, Deagle, CashOnly, ShowMe
FNGs: Lefty
COUNT: 6
WARMUP:
• SSH x 25 IC
• Mountain Climbers x 15 IC
• Arm Circles x 10 each way
• Imperial Walkers x 15 IC
• Pull ups x 5 OYO
• Michael Phelps x 15 IC
• Harry Rockettes x 15 IC
• Windmills x 15 IC
• Cherry Pickers x 15 IC

THE THANG:
• Playing Dean Smith’s 4 corners – 10 reps (9, 8, 7… 3)
o Burpees OYO
 Kareoke diagonally to the next corner
o Squats IC
 Ass Kickers to the next corner
o Merkins IC
 High knees diagonally to the next corner
o Alternating reverse lunges IC
 Sprint back to burpee corner

MARY:
• Flutters x 20 IC
• Leg lift Rosalitas x 15
• Plank-o-rama x 10 each way
• Dying Cockroach x 15 IC
• Stretch-o-rama

ANNOUNCEMENTS:
o Way to go Deagle with the Q at the Grunt!!
o Horshack is traveling Thurs and Sat
o Deagle mentioned that OldBay will be filming at lots of AOs – requested that we bring our F3 gear. o Thirsty 3rd Thursday – on Nov 18th at Irish Inn at Glen Echo
o Turkey Trot on Thanksgiving morning November 25th – or do a beatdown at FreeState o Road clean up #2 on December 4th

COT:
• Brothers!
o F3 is a Brotherhood and I wanted to reflect on the role model for brother was exemplified by my big brother o Today is my brother Lee’s birthday – seven years older than me o Growing up, I would do anything to spend time with him
o My first memory was passing him clothes from the laundry basket so he could fold them
o He allowed me to earn $$ helping him on his paper route and later when I could push a lawn mower
o He enjoyed teaching me stuff and sharing projects he was working on in his vocational and industrial arts classes
o When I was in 5th grade, he bought a 68 Mustang hard top and taught me stuff he was learning about how to maintain it o He supported and encouraged me as I improved in swimming
o He was proud of me and let me know it
o Couldn’t have asked for a better brother – and he is my role model for the power of brotherhood. • Irish Blessing to Close Out
o May those who love us, love us, and those who don’t, may God turn their hearts, and if He doesn’t turn their hearts, may He turn their ankles so we’ll know them by their limping.

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Smile for the camera

DATE: 2021-11-09
AO: General
Q: Lazlo
PAX: 2 percent, Booking, petro, Traveler, Old Bay, fist pump FNGs: See Through, Liability
COUNT: 9
Great to see Old Bay at #thegeneral this morning, working hard through the beat down and also as a one man film crew. Definitely a few things we’d rather not document for the insurance policy, but proves the disclaimer is true. Also good to see See Through’s first post at the General and a return appearance for Liability.

WARMUP: SSH, Imperial Walkers, hillbillies, cherry pickers, willie Mayes Hayes, Michael Phelps, copperhead squats, Carolina dry docks.

THE THANG:
PAX lined up on the goal line. Ran 100 yards, did 10 burpees, 10 merkins, 10 big boy sit ups, and 10 squats. Ran back to the goal line. Then ran 90 yards, did 9 of each exercise.
Repeato to doing 1 of each at the 10.

Mosey to the bleachers. Did a trash panda, aka raccoon crawl, aka bear crawl along the bleacher for one section. Next section did 20 dips. Alternated these two across the bleachers.

Mosey to the big steps by the school. Broad jump up the big steps. Then bear crawl or crawl bear down the little steps. Repeato x3.

MARY: Captain Thor to 5 and back down. Toy soldiers. Nolan Ryan’s.

ANNOUNCEMENTS: Guinness World Record attempt on Thursday at 10am – come watch history be made!

COT: “To quote the great UCLA college basketball coach, John Obi-Wan Gandalf, “It is our choices, gentlemen, what show what we truly are, far more than our abilities.” — Ted Lasso
Life is an accumulation of decisions that we make. Coming out in the gloom is a great example, to improve ourselves. So are the things we do to lift up others.