Backblasts

AO: Horizon

QIC: Brown Bag

PAX: 3 Mile; Magoo, Kodiak; Lightspeed; Mayberry; Sticks; Bodet; Undertow

WARM UP: SSH x14; Don Quixote x14; Cherry Picker x14; Willie Mays Hays x14; LBAC x14; Downdog/Cobra

THE THANG:

PAX lined up on an endline and did the following four times:

Burpee x14
Overhead Claps (IC) x14
BWS x14
Diamond Merkin x14

Each set of 4 exercises was followed by sprints to the 14 yard line and back 4 times.

PAX then did the following 4 times, also following each set of 4 exercises with sprints.

Mountain Climber (IC) x14
Carolina Dry Dock x14
Monkey Humper (IC) x14
Calf Raises (IC) x14

MARY: American Hammer x14; Superman x14

COT: One minute of mindful breathing. Especially with tax season extended, 4/14 is just a random day, as are most days. But each one is filled with unexpected challenges, like this idiotic workout. Keep yourself open to the opportunities those challenges can represent.

#back_blasts #loco

AO: LoCo BRMS
QIC: @Bolt

The PAX: @Brisket, @Refueler, @Bobcat, @Rikers, @Hoff, @Scranton, @Boone, @Nolan, @Ronaldo, @Pre, @Gigawatt

Warmup: SSH IC, Michael Phelps IC, Cherry pickers IC, Leg stretches side and forward lunges, Outer Hip stretches

The Thang: Some HIMS had vests on #Tclaps for them!

1/2 Mile Mosey

Partnerup: 1 partner does Band workout while the other does the coupon workout in place then switch.

Rinse and repeat below, goal is to run through this whole series twice.

1) Band: Broad Jump 30 meters and 30 back
Coupon: Coupon Curls

2) Band: Wide stance Fwd Mosey 60 meters and 60 back
Coupon: Bent over Row in place

3) Band: Low Wide Stance sideways march 30 meters and 30 back
Coupon: Shoulder press

4) Band: Wide stance Reverse Mosey 60 meters and 60 back
Coupon: Alt Shoulder Taps

5) Band: Low Wide stance Reverse March 30 meters and 30 back
Coupon: Coupon Kettle swings

6) Band: Side shuffle 60 meters and 60 back
Coupon: Chest press

7) Band: Low Wide Stance Fwd March 30 meters and 30 back
Coupon: Dips

Ended with another 0.5 mile mosey

Straight into…

Mary: 1.5 minutes Peter Parker’s followed by 1.5 minutes of Aquamans

COT: Learn to forgive. Life is short. Don’t hang on to grudges or hate no matter how hard. Forgiveness will lift that weight from your heart.

Ghandi: “The weak can never forgive. Forgiveness is the attribute of the strong.”

Jesus’s final lesson and words: “Father, forgive them, for they do not know what they are doing.”

AO: #freestate

QIC: @Horshack

PAX: 3 – @Winston, @Deagle

Warm up:

· Officer Evans was born on 2.18.80. His older sister Julie remembers him as an annoying little brother in his youth who loved to play pranks.

o SSH x 25 IC

o Arm Circles x 18 IC

o Frankensteins x 18 IC

o Cherry Pickers x 18 IC

o 3 Laps around the Blacktop with Kareoke on the Sides

o Imperial Walkers x 18 IC

o Windmills x 18 IC

o Little Baby Crunches x 80 IC

The Thang: Workout (Grab a Coupon)

· Graduated HS in 1998 Drury HS and was on the baseball team

o 1 set of 19 Mountain Climbers

o 1 set of 98 Coupon Chest Press IC

· Graduated in 2002 from Western New England College – enjoyed bowling with friends

o 2 sets of 20 Coupon Squats IC

· Joined Capitol Police in 2003. Fellow Officers called him the "King of the North" because he was assigned at the North Barricade

o 3 sets of 20 Upward Press

· Served in the First Responder Unit for 18 years. During his time off, Billy loved to play board games with family on vacation

o 4 sets of 18 Alternating Lunges IC

· Family of Three: wife Shannon and 2 kids Logan and Abigail who called him “Daddioski”

o 3 sets of 20 Curls IC

· Died on 04.02.21. Before his death, he had participated with local baseball and bowling leagues in Burke VA where he lived with his family

o 2 sets of 21 Jump Overs

· Billy was 41 Years Old when he died

o 1 set of 41 Dips

Mary

· Officer Evans will lie in honor in the Rotunda today 4.13.21

o 4 Sets of 13

§ Leg Lift Rosalitas

§ Reverse Crunches

§ Dying Cockroach

§ Big Boy Sit Ups

· William “Billy” Evans will be buried in Adams MA 4.15.21

o 4 Sets of 15

§ Plankorama 15 Count

§ Side Crunches 15 each side

§ Freddie Mercuries

§ Flutters

COT:

· Self-directed stretching

· YHC finished reading Officer Evans’ Obituary

· Discussed obituaries and the personal side of losing loved ones, going beyond the headlines.

· Thanked @Deagle for transferring to a larger pole on the Shovel Flag so that the flag wouldn’t touch the ground.

AO: Patriot

QIC: Citrus

THE PAX: Bone, CableGuy, Flipper, Lucius, Spokes, Wedding Singer, YHC

WARMUP: SSH, Rockettes, IW, Hillbillies, WMH, cherry pickers, Arm circles, Downward Dog, Cobra Kai

THE THANG:
Line up on the goal line, then the following (exercises done together):

• 20 yard butt kickers, 10 yard reverse lunge, 10 merkins
• 20 yard high knees, 10 yard reverse lunge, 10 merkins
• 20 yard crab walk (reverse), 10 yard reverse lunge, 10 air squats
• 20 yard crab walk (forward), 10 yard reverse lunge, 10 air squats
• 20 yard shuffle (left), 10 yard reverse lunge, 10 dry docks
• 20 yard shuffle (right), 10 yard reverse lunge, 10 dry docks
• 20 yard bear crawl, 10 yard reverse lunge, 10 shoulder taps (IC)
• 20 yard crawl bear, 10 yard reverse lunge, 10 shoulder taps (IC)
• 20 yard broad jump, 10 yard reverse lunge, 10 monkey humpers
• 10 yard inchworm, 10 monkey humpers

Then ~20 minutes of Ultimate Frisbee:

• If the disc drops, everyone does 2 burpees
• If one team scores, the other does 6 burpees

YHC is pretty sure his team "won", because they did more burpees than the other team (roughly 66-48), but the teams called it a tie.

MARY: Flutter kicks, LBCs

COT: A quote I came across: “There are two things that must be rooted out in human beings – arrogant opinion and mistrust.” It’s just a reminder that we’re not as smart and wise as we may think we are, and that wisdom comes from questioning and humility.

AO: The Farm

QIC: Infinity

The PAX: Rocky, Chile, Rocketman, and Running Man

Warm up: Don Quixotes, Cherry Pickers, Michael Phelps, LBACs, Copperhead Squats, Frankenstein Walk, and Skips.

The Thang: Resistance Band HIIT

4 Rounds, 30 sec on, 20 sec off, of the following:

• Resistance Band Merkins

• Resistance Band Bent Over Rows

• Burpees

4 Rounds, 30 sec on, 20 sec off, of the following:

• Resistance Band Squats

• Resistance Band Shoulder Presses

• Resistance Band Thrusters

4 Rounds, 30 sec on, 20 sec off, of the following:

• Squat Band Pull-Aparts

• Resistance Band Arm Curls

• Resistance Band Lunges (one leg each round)

Observations: Resistance bands counter the normal pull of gravity by putting maximum tension at the portion of the movement with the greatest muscle recruitment. We found a whole new definition of burn from this workout. Unfortunately, we only got through 5 of twelve sets through the last portion of the workout—too much explaining/talking, not enough working (will correct next time).

Announcements: Litter pick-up on Saturday, May 1st. Tentative time will be 0730 instead of the workout to enable families to join us. More to come as the time approaches.

CoT: In 1978, a seemingly straightforward experiment designed to establish the relationship between high blood cholesterol and heart health in rabbits discovered that kindness—in the form of a particularly nurturing post-doc who pet and spoke to the lab rabbits as she fed them—made the difference between a heart attack and a healthy heart. Groundbreaking new research shows that love, friendship, community, and our environment can have a greater impact on our health than anything that happens in the doctor’s office. For instance, chronic loneliness can be as unhealthy as smoking a pack of cigarettes a day; napping regularly can decrease one’s risk of heart disease; and people with purpose are less likely to get sick.

The 2nd F in F3 stands for fellowship. In F3, we are not here just for ourselves, but for each other.