Backblasts

AO: The Patriot
QIC: Brown Bag
The PAX: Petro, Daunte, Lucius, Bone, Elvis, 3 Mile, Lazlo, Choo Choo, Infinity, Cable Guy, Sticks, Road Kill, Citrus
WARM UP: SSH; LB Arm Circles.
THE THANG:
Mini-Sasquatch Workout #1: PAX lined up on the sideline and ran to the opposite sideline and performed 10x Merkins, then back to the other sideline for 10x Squats, then back for 10x LBCs, then back for 10 Burpees. This was done twice for a total of 80 reps.
Run #1: PAX left the AO for a one-mile run, stopping about ¾ of the way to perform 3 burpess.
Mini-Sasquatch Workout #2: PAX partnered up with one partner on the goal line and one on the five-yard line where PAX #1 performed 8 jump squats and when complete PAX #2 performed 16 Merkins, with PAX #1 performing his 16 Merkins after PAX #2 finished, and PAX #2 then performing 8 jump squats after PAX #1 finished. The PAX worked their way down the ladder to 1 jump squat and 2 Merkins each.
Run #2: QIC initially instructed the PAX to run 3 laps around the track, and the PAX rejoiced when that was cut to 2 laps for time.
Mini-Sasquatch Workout #3: PAX performed Captain America, starting with 1 Burpee and 4 lateral hops and worked their way up the ladder adding 1 Burpee and 4 lateral hops each time until they got to 10 Burpees and 40 lateral hops.
Run #3: PAX ran one lap.
MARY: Flutter Kicks; Freddie Mercurys, American Hammers, LBCs
COT:
Marilyn Ferguson observed, “No one can persuade another to change. Each of us guards a gate of change that can only be opened from the inside. We cannot open the gate of another, either by argument or by emotional appeal.”
This is important to remember when thinking about our own lives and trying to inspire change in others.
We must have patience when we seek change from others and remember that all we can do is give those we love, work with, etc. the keys they need to unlock, or tools they need to tear down, that gate.
Conversely for ourselves, don’t wait for some outside event to force the changes you want to see in your life. Understanding that and committing yourself to make those changes will yield incredible results, and the fact that everybody showed up in the rain this morning demonstrates their ability to make such a commitment.

AO: Highland

QIC: Trolley

PAX: JAG, Toolbox, Katniss, Infinity, Grease Monkey, and Sea Dog

Warm up:

15 SSH, 10 Windmills, 10 Arm Circles (big and small) each way, 10 Williemayhays, 10 Cherrie pickers

The Thang:

The theme of the workout was a tour of the expansive Arlington Highland Park, and its many fields, while avoiding the pesky rubber pellets of the upper soccer field. Starting from the upper soccer field parking lot, we began our moseys to each of the stations, taking the long way to each one:

• Station 1: (at the 9/11 memorial) = 10 Burpees, 20 Merkins, 30 WW2, 40 Body Weight Squat, 50sec Plank.
• Station 2 (field behind tennis courts) = 10 Burpees, 20 Diamond Merkins, 30 WW1, 40 Body Weight Squat, 50sec Plank.
• Station 3 (baseball field) = 10 Burpees, 20 Off-Set Merkins (10 each side), 30 WW2, 40 Jump Squats, 50sec Plank.
• Station 4 (playground) = 10 Pull ups, 30 Calf Raises.
• Station 5 (lower/grass soccer field): 10 Burpees, 20 Merkins, 30 WW1, (no 40 or 50 due to time).

The Mary:

Freddie Mercury’s (courtesy JAG)

CoT:

Prayer for each man, to bear our responsibilities at home, work, church, etc. with perseverance and grace, and to seek God’s will above our own. Amen.

1. AO: Olympus
2. QIC: YNAB
3. The PAX: Obadiah, Nano, Zeus, Hoolihan, Dunder, PopFly, ElNino, Monk, Ashe
4. WarmUp: SSH, Windmills, Ricky Bobby up to the tennis courts, High Knees, Butt Kickers, and Frankenstein Walks
5. Fifth Paragraph: YNAB informed the group about President Hoover’s dislike for exercise and his physician’s creation of a sport called Hooverball (https://en.wikipedia.org/wiki/Hooverball). The PAX then attempted to light the court in order to reduce liklihood of decapitation by medicine ball. During the three games of Hooverball and realizing there was more fear of the small hard medicine ball than the website implied, YNAB realized that a larger fluffier medicine ball and playing in daylight were probably preferred for future games. YNAB then had the PAX switch to Catch Me If You Can on the tennis courts. We did burpees, deep squats, WWIIs, Imperial Walkers, and some other fun exercises as @Nano did an amazing backwards roll to the delight of the crowd. We then mozied back to the parking lot for Mary.
6. Mary:
7. COT: @PopFly announced the upcoming workouts and the upcoming Olympus shirt order. YNAB infored the group of a good quote by Hoover: "Wisdom consists not so much in knowing what to do in the ultimate as knowing what to do next" and related it to that morning’s switcharoo (fail fast, gentlemen). He then closed with a quick prayer before the PAX dispersed.

This is is a test!

Email back blast—> auto post to website —> auto post to twitter —> auto post in slack F3-news channel.

Here goes nothing…send!

@Nano

AO: Olympus

Woodson HS Exploratory

Friday, Aug 14, 2020

QIC: HT

PAX: HT, Zeus, Monk, PopFly, El Niño, Derecho, Nano

Warm up:

Line up End Zone, jog 50 yard line, reverse jog back.

Butt kickers to 25 yards, then switch to high knees.

Karaoke right side 25 yards, switch to return 25 yards

Egg shells: in place, drop, jump, forward, reverse, left and right

Stretch: windmills, swing arms & twist, williemayshayse, step forward groin both sides, downward dog & cobra

The Thang:

Station 1: enter bleachers, up & down both sides, then exit. This is our Timer

Station 2: Sledgehammer tractor tire, 10 on each arm, then repeat

Station 3: Sandbag walk lunge

Station 4: Block curls

Station 5: Med Ball squat-toss

Station 6: Tractor tire flips

Station 7: Tricep dips off bench

Mary:

started with 10 burpees, then round robin of core exercises. Rolled around in their turf field to fully cover our bodies with their sand like rubber pellets.

CoT:

Grateful for opportunity to catch another sunrise with these HIM’s!!