Backblasts

AO: FreeState

QIC: @Horshack

PAX: 10 – @Supreme, @BradyBunch (welcome back!), @Winston, @Deagle, @SalmonRoll, @Nala, @Black Diamond, @BMX, @Greenback

Warm Up-

• SSH-x 25 IC
• Harry Rockettes-x 15 IC
• Chinnoks-x 10 IC
• Cherry Pickers-x 15 IC
• 2 Laps with Karaoke-
• Alarm Clocks-x 5 IC
• Frankensteins-x 15 IC
• Michael Phelps-x 10 IC
• Imperial Walkers-x 15 IC
• Windmills-x 15 IC

The Thang: F3 Poker-

• 2 x 50 meter sprints
• 6 x Run Backwards
• 14 x Chuck Norris Merkins
• 14 x Side Squats
• 100 x Flutters
• 20 x Shoulder Taps
• 17 x Monkey Humper
• 19 x Slow Low Squat
• 18 x Regular Merkins
• 17 meters Bear Crawl x 2
• 14 Carolina Dry Docks

Basketball – 2 Teams

Mary:

• Scissors-x 15 IC
• Windshield Wipers-x 15 IC
• Plank-o-rama-x 15 IC
• Dying Cockroach-x 15 IC
• Leg Lift Rosalitas-x 15 IC

COT: Where are all the Renaissance Men Today?

On this day May 22 1849 at the age of 40, Abe Lincoln’s was issued Patent No. 6,469. He was the only US President to be issued a patent. Lincoln’s patent relates to an invention to buoy and lift boats over shoals and obstructions in a river. Abraham Lincoln conceived the invention when on two occasions the boat on which he traveled got hung up on obstructions. Lincoln’s device was composed of large bellows attached to the sides of a boat that were expandable due to air chambers. Lincoln’s exposure to the patent system, as both an inventor and as a lawyer, engendered deep beliefs in its efficacy. Patent law in the United States has a constitutional foundation which is supported by the country’s founders, and was viewed as an indispensable engine for economic development. It led him to draft and deliver two lectures on the subject when he was president. Lincoln had an attraction to machinelike accessories all his life, which some say was hereditary and handed down to him from his father’s interest in labor-saving equipment. He made speeches on inventions before he became president. He said in 1858, Man is not the only animal who labors; but he is the only one who improves his workmanship.

Aside from Elon Musk and a few others, there do not appear to be very many Renaissance Men today pursuing – let alone excelling at – a variety of endeavors. Discussed the idea of specialization in college, the lack of hands on education in the trades (aka vocational ed), and staying in our career / professional lanes as we age.

AO: Sparta, Friday 5-21-2021
QIC: Zeus
The PAX: Ash, I-Beam, Obadiah, Swish
WarmUp: SSH, Merkins, Downward Dog, Cobra Kai, Arm Circles
The Thang: Three sets of separate circuits. Containing three exercises in each circuit bracket (9 total exercises) 4 rounds. Exercises-1st bracket- Merkins, Squats, LBC’s- 2nd bracket Merkins, Big Boyz, Hot Foot Box jumps(12 each foot),- 3rd bracket step back lunges, Penguins, Plank Jacks
100 minute plank (The Pax didn’t know but I made a mistake and set my timer for 140 seconds the gory two rounds)
Lastly a run to the opposite goal line and back after each complete round
Mary: All Pax concurred with Q that Mary was incorporated in the Beatdown.
COT: I was inspired to Q this Beatdown during a one on one Q led by @Obadiah in December of last year. Thanks guys for going on the journey with me this journey with me.

Sent from Yahoo Mail for iPhone

AO: #freestate

QIC: @Deagle

The PAX: 2 – @Horshack, @Winston

WarmUp:
• SSH x 25 IC 
• Cherry Pickers x 15 IC 
• Imperial Walkers x 15 IC 
• The Hundreds x 20 IC 
• Mosey around the blacktop, sprints on the sides 
• Mountain Climbers x 15 IC 
• El Capitan x 15 IC 
• Merkins x 15 IC 
• Hairy Rockets x15 IC 
• Mosey around the blacktop, run backwards on the sides 
• Baby burpees x 10 OYO 
• Windmills x 15 IC 
• Mosey to the Stairs of Insanity 

The Thang:
3 rounds of the following (60 seconds in each station) 
    – Upper location – plank 
    – Middle LBCs 
    – Down – Merkins 
One round of running around the stairs with Burpees, Dips and Step ups 

Mosey on our way back to the blacktop 

Mary:
• Reverse Crunches x 15 IC
• Dolly x 15 IC
• Travoltas x15 IC
• Dying Cockroach x 15 IC
• Outlaws x 10 each side IC
• Protractor followed by 10 Freddie Mercury IC

AO: The BurgQIC: MaterThe PAX: Mater, SquidWU: SSH x 20 / Harry Rockettes x 10 / Micheal Phelps x 20 / Side Lunges x 10 / Lunge Stretch / Calf StretchThang:

HERO WOD GOODELL (modified for F3 compatibility)5 Rounds for Time
400 meter Run
20 Coupon Thrusters
14 Coupon Swings
38 reps of "X"
Round 1: Merkins
Round 2: Air Squats
Round 3: Coupon Curls
Round 4: Alt Lunges
Round 5: BurpeesMary: ‘Pass the Mic Style’ Toe Touches x 25 / American Hammers x 20 / LBC x 40 / Pickle Pointers (NOT PARTNER ASSISTED) x 20 / American Hammers x 20 / COT: Getting up is at 5:00 am to workout is tough. Thinking you are too busy at work, too busy with your family is the wrong excuse. Sharpen your mind and body and you will be better at work and better for your family!

DATE: 2021-05-20
AO: Farm
Q: Rocketman
PAX: Infinity, Rocketman, Matthew – Running Man, Chile
FNGs: None
COUNT: 4
WARMUP:

– Side Straddle Hop x 12, IC
– Michael Phelps x12, IC
– Don Quixote x16 IC
– Willie Mays Hayes x14 IC
– Cherry Pickers x14 IC

THE THANG:

In honor of Sgt. George Phillip Moskowitz of the City of Fairfax Police Dept. EOW: Dec 31, 2019

https://wodwell.com/wod/the-stache/

AMRAP!

– Run around the field
– 12 Merkins, downs
– 31 Lunges/Nolan Ryans/Shoulder Taps, IC
– 19 Burpees, downs
– 54 Squats/LBCs

6 MOM:

12 reps or so of each:

– Flutter Kicks
– Australian Snow Angels
– Big Boi Situps (54 reps!!!)
– American Hammers

COT / WORDS OF WISDOM:

>From Psalm 144 today:

Blessed be the Lord, my rock,
Who trains my hands for war,
And my fingers for battle;
My lovingkindness and my fortress,
My stronghold and my deliverer,
My shield and He in whom I take refuge,
Who subdues [a]my people under me.

God built David for the battles ahead of him and He has brought you to the battles you face this day. When Jesus is our King, our fortress, our stronghold, we have hope that we can conquer each and every battle before us.