Backblasts

AO: The Patriot

QIC: Hightower

PAX:  HT, Lucius, Moonshine, 2 %, Bone, DrD, Sunshine, Poe, Lamar, Jag, FNG: 3-Mile

Warmup:

30 cadence SSH, Good morning, windmill stretches, downward dog, calf stretch, to up dog to sit twists, followed by 20 mericans.

The Thang:

Fellowship jog over to basketball court, where Samara waiting for us. PAX split into 2 groups. First group flip across court, then back again, then sledgehammer Samara, while extra guy slam ball 25# and squat thrusts 20# ball. While second group casualty carry & carry sand bag around school alternating positions. Then groups switched stations to Rinse & Repeat.

With time winding down YHC adjusted the plan for some group bear crawls. Staying in 2 groups, each PAX bear crawled to center of basketball court to drag coupon to other end. Then second group followed behind picking up any spare coupons. After 2 rounds of group bear crawls, all PAX jogged back to field.

Mary:

PAX knocked out 20 cadence flutter kicks and 50 LBC’s

CoT:

Reminder to open CSUAP channel for 9/11 stair details.

New post for new regional shirts, order closes 8/13.

Prayers that all PAX traveling on vacation stay safe.

Welcome Lamar just moves up from NC.

AO:  The Patriot

QIC: Lucius

THE PAX: Bone; Lazlo; Noodle; Poe; Two Percent

THE WARM UP:

SSH; Windmills; Cherry Pickers; LB Arm Circles; Moroccan Night Clubs

THE THANG:

The PAX split into three pairs, which then took turns transporting a log between two stations.  The PAX performed the following rest exercises at the stations, while waiting for their turn to carry the log:

Rest Station 1 – As Many Sets as Possible:

 – 10 x Man-Makers (two 22-lb pavers, in cadence)
– 10 x Dead Lifts (two 22-lb pavers, in cadence)
– 10 x Mountain climbers (in cadence)

Rest Station 2 – As Many Sets as Possible:

– 10 x Derkins (in cadence)
-10 x Step-Ups
-10 x Dips (in cadence)
-10 x Step-Ups

After returning the log to its resting place, the PAX took to the football field for a Bear-Crawl Suicide (10 yards & back; 20 yards & back; 30 yards & back).

THE MARY:

LBCs; J-Los; American Twists; Freddie Mercuries; Merkins; Side-Shuttle Toy Soldiers; Good Mornings; Flutter Kicks

Requests to rename the QIC were summarily denied.

CIRCLE OF TRUST:

Some say that good things come in threes.  Like logs  and 22-lb pavers, positives can be hard to hold on to.  They require grip strength.  As you go through your day today, try to identify three things that have made your day better.  And if you can’t find three, go make them happen.  Repeat tomorrow.

 

 

AO: Compound

Prep for 9/11 Stair Climb

QIC: HIGHTOWER 

PAX: HT, NAFTA, Nano, Obadiah, FNG AdMan

Warmup:

25 SSH, Good Morning, hip flexor, down dog & up dog stretches. Followed up with Fellowship jog to parking deck, interval high knees, butt kickers and karaokes.

The Thang:

Once we arrived at the parking deck, YHC explained that our goal was to climb 1,000 steps, roughly half of the 9/11 challenge. Parking deck stairs 7 stories high, 150 steps to get to the top, so the PAX would go up and down 7 times.

Each PAX would lead the group all the way up, then rotate to the back to let the next man lead the next climb. The PAX alternated stretching and cadence count merkins on top of parking deck.

Mary:

Rotate around the circle to lead, including flutter kicks, box cutters, American hammers, LBC’s, and dead bugs.

CoT:

Prayers for PAX and family traveling. NAFTA & Nano families long distance travel.

New shirt order posted on Slack by MajPayne, closes mid Aug.

AO: The General

QIC: Maj Payne

The PAX: Jag, Two Percent, Sharkbait (2.0)

The heatwave had broken, and temps/humidity were inching downward, which likely contributed to the low numbers for this A.M.’s gloom. The PAX of F3ArlingtonVa enjoy punishment, and when the weather doesn’t bring it, the Q must step up. The following is a mostly accurate recounting of how the Foursquare beatdown transpired.

WU: SSH, IW, LBAC (front and back) right into Sealclaps, BWS and Merkins.  Finish with a lap around the track.

ME: Start with some 40yd lateral sprints. That is, 8 x 5 yd lateral skaters as fast as possible. @2 Percent was really good at these. The rest of the PAX, not quite the same, but we struggled through.

Then mosey across the field toward the stair tower. Stop just outside the stadium for 5 x sets of 10 x Aussie Pushups, then 10 x Merkins.  Keep moving to the stair tower where PAX competed the following pyramid routine: run down 5 x exercise, run up, 5 x exercise, run down 10 x exercise, run up, 10 x exercise, etc. Reps went 5,10,15,10,5. Exercises were BWS at bottom, Merkins up top.

Once complete, mosey on into parking garage for some accelerations up each ramp. Stop at bike rack gauntlet for 2 x bear crawl (down and back) through (under) the bike rack loops. SSH to keep moving once finished the bear crawl.

Onward to complete a lap around the school and back to the stadium for some F3 Foursquare. PAX marked out a boxed area with four joined squares on the field. The “king” serves from square 4. Max one bounce allowed in a player’s box, then he must tap the ball into another players box. If a player misses or has two bounces in his box, he must go to square 1 (AKA the toilet). After each player hits the ball, he must do an exercise. We started with 1 x BWS, evolved to 2 x BWS, and culminated with 1 x burpee, which worked the best.

Mary: around the horn for dealers choice, Jag chose 40 x Freddie Mercuries, Sharkbait led 25 x flutter kicks, Two Percent gave us 50 x lateral plank toy soldiers. YHC concluded with 50 x LBCs.

COT: Always a pleasure to lead this group!! Thanks for coming out today!