Backblasts

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5/3 LoCo Manion WOD

AO: LoCo Wolverine

PAX: Dial-tone, Refueler, Scranton, Hoff, Bolt, Mater, Shute, Renaldo, Nolan, Gigawatt, Crotch Rocket

QIC: Riker

WU: SSH x20 IC, IW x 10 IC, HBW x 10 IC, Kobra Kai press x 10, Downward Dog

THE THANG: Manion WOD: vest or Ruck sack 400meter then 29 back squats (modified without bars with vest/Ruck sack + coupon)
RINSE AND REPEAT x 7
Loosen out mosey

MARY: Battle ropes, LBC or Plank hold (only 5 ropes so we got choices), Australian Snow Angels, Side plank (flap Jack), back plank

COT:

TRAVIS MANION, 1980-2007

The Man Whose Life Inspires Others

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Escalation & Capture the Flag at FreeState on the 10th Anniversary of the Bin Laden Raid

AO: FreeState
QIC: Horshack
PAX: 5 – Welcome Back @Nala!!!!, with @Deagle, @Winston, and @ Black Diamond

Warm Up

· SSH-x 25 IC

· Imperial Walkers-x 15 IC

· Cherry Pickers-x 15 IC

· 2 Laps with Karaoke

· Lounge Act-x 15 IC

· Michael Phelps-x 15 IC

· Windmills-x 15 IC

The Escalator (5, 5-10, 5-10-15 . . . 5-10-15-20-25-30-35-40)

· Burpies-5

· Carolina Dry Docks -10

· Mountain Climbers -15

· Lunges-20

· Seal Claps-25

· Hill Billies-30

· Arm Circles-35

Capture The Flag!!

· Two teams of two, with Nala as the Assassin

· Deagle & Horshack barely win

Back to the Escalator!!

· Add Dips-40

Mary: Reverse Escalator

· Flutter-x 25 IC

· Reverse Crunches-x 20 IC

· Plank-orama-10-10-10-10-10

· American Hammer -x 10 IC

· Protractor x 5 w/ Flutters to close

COT: 10th Anniversary of the Bin Laden Raid

· Unclassified debrief of the lead up to the raid

· Timeline on the day of the raid

· Materials retrieved from the compound

· Note from Director CIA to the workforce on the 10th anniversary of bringing Bin Laden to justice

Coffeeteria

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Fight Club

AO: Sparta
QIC: Ashe
The PAX: Heatstroke (aka the Distinguished Alumnus); El Nino; Swish, Rambler; Roddick; Zeus (respect); Nano
WarmUp: Jog 1/2 way around school and back, stretch on the move, karaoke, high knees, but kickers

The Thang:

1. Side to Side slides (like in basketball), dropping to do burpees or merkins when I call out the number to be completed.

2. Circle up with blocks:
a) Blockies until you drop. Last left in the circle wins. Those who tap out do CB swings and ref for bad form. If you’re called out for form, you’re out.
b) Sprint and crawl bear
c) Another tap out circle, this time of CB swings for El Nino and cross-over merkins on the block for those who tap out
d) Sprint and crawl bear
e) Tap out circle – cross over merkins with blockies for those who tap out;
f) Sprint and crawl bear;
g) Tap out circle – manmakers and choose-your-own adventure exercise with block when you tap out;

3. Repeat number 1 above.

4. Cool down repeat of the warm up

Mary: Crunches with block and heals to heaven.

COT: You are not a beautiful and unique snowflake; you are the same decaying organic matter as everything else; we are all part of the same compost heap. We are the all singing, all dancing, crap of the world. (Fight Club). I.e., 1. At the core, we’re all the same and 2. Keep the end in mind. It is coming.

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LOREDO at THE BURG

AO: The BurgQIC: MaterThe PAX: Cutter, Microchip & 3 FNGs – Ape, Bill, SuperTrampWU: SSH x 20 / Arm Circles F&B x 20 / Micheal Phelps x 20 / Cherry Pickers x 15 / Calf and Hamstring Stretch Out. Course Pre-RunThang: LOREDO HERO WOD:6 Rounds For Time:
24 x Air Squarts
24 x Merkins
24 x Walking Lunges
Run 400m
Mary: ‘LET THE BODIES HIT THE FLOOR CORE’ To the song Bodies by Drowning Pool
Stay in High Plank to the whole Song. When you hear the following you do the following but do not let your body hit the floor.
HIT = DONKEY KICK
ANY NUMBER = PUSH-UP
COT: Lordeo died serving our country. We have some many opportunities to serve our communities and other Men of F3 and we need to push this forward. As an unofficial new F3 group we need to find a way to serve our community and be leaders. Lordeo made the ultimate sacrifice for us and he is a reminder that we can always do more!
Mumblechatter: Microchip has never been happier. He met two elite backpacker hiker dudes and now has more amigos!