Backblasts

Date: 2025-06-24
AO: freestate
Q: Horshack
PAX: Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot FNGs: 1 One Shot
COUNT: 9
Warm Up:
– SSH x 25 IC
– Swing Billies x 15 IC
– Monkey Humpers x 15 IC
– 2 laps mixing high knees and karaoke
– Low Jacks x 10 IC
– Mountain Climbers x 10 IC
– Shoulder Taps x 10
– Willie Mays Hayes x 5 IC
– Cherry Pickers x 15 IC
The Thang: Grab Coupons and head to Tennis Courts x 9 Pax
– Hurry Tha F Up!! Until 6:25a
– Hold Plank
– Flutter
– Squat
– Curls
– Wall Sit
– Alternating Lunges
– Dips

– Ultimate Frisbee until 6:35a

Mary
– Leg Lift Rosalitas x 20 IC
– Scissors x 20 IC
– Box Cutters x 10 each way IC
– Plank-o-rama 10-10-10-10-10

Announcements:
– Thirsty F3rd Thursday this week!
– Ruck & Float – July 26th organized by Blue Ridge’s Banjo (starts with a ruck, then a float, and ends at a brewery) – https://www.amazon.com/gp/aw/d/B01N46YZTY

COT: Thoughts on being a dad
– One on one time is so important n the eyes of kids of all ages – Be curious without judgment – ask lots of open-ended questions – Keep communications channels open
– Focus on what they are good at, not on perceived weaknesses – Avoid general praise, instead give specific feedback
– Support and invest in their interests
– Hugs every chance you get
– Apologize when you’ve acted in a way that you wouldn’t approve – Let them in on your vulnerabilities – they are parent superpowers
– Differentiating from your parents and pulling up roots is natural for kids – so don’t take it personally

Tags: freestate, Winston, Pigeon, Mumford, Mark Michael, Deagle, Pink Slip (from Houston), Hot Sauce, One Shot

Date: 2025-06-21
AO: freestate
Q: Cannoli
PAX: Horshack, Winston
FNGs: None
COUNT: 3
WARMUP:
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Burpee Baseball
7s: Burpees – Merkins; Bear Crawl, Lunge Walk, Frankenstein
2 Mosey laps, Karaoke on the length
Circle Burpee: Exercises while PAX take turn at 10 Burpees
Inchworms with 2 Merkins
Squats (with coupon)
Curls (with coupon)
High Knees
People’s Chair
High Knees
Upside down lifts
High Knees
Dips
High Knees
Al Gores
Coupon press
WWIIIs
SSHs
Run around front of school to baseball field
Burpee baseball … only had 4 PAX, so had to modify …
– each PAX batting for himself; one pitch and two in field
– Batter must indicate whether batting into right or left field – Kiddie bat, tennis ball
– “Out” as normal baseball, but ball can also be thrown at moving PAX – Run to first base, Bearcrawl back
– Fielding team does continuous SSHs or High Knees
– Consequences:
– – Bad pitch: 3 Squats
– – Hit: Fielders do 3 Burpees
– – “Out”: Batter does 3 Burpees
– – Score: Everybody does 3 Burpees

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, Horshack, Winston

Date: 2025-06-05
AO: freestate
Q: Cannoli
PAX: CashOnly, Horshack, Pigeon, Mumford, F3 Scabby, Dungeon Master FNGs: None
COUNT: 7
WARMUP:
Warm Up
Side Straddle Hops x 15 IC
Imperial Walkers x 15 IC
Harry Rockettes x 10 IC
Shoulder taps x 10 IC
Plank Jacks (Jumping Jacks from plank position) x 15 IC
Mountain Climbers x 15 IC
Merkins x 10 OMC
Windmills x 15 IC
Cherry Pickers (Legs apart, reach down and touch the ground in front, right below, and behind you) x 15 IC

THE THANG:
Number series
7s: Burpees – Merkins (size of federal budget, $7 T)
2 Mosey laps and 1 Burpee at every corner
$2T of spending cuts promised; $1T revision
Wall sit and coupon curl
55 second wall sit (claim of $55B in annual spending redux)
16.5 (17) coupon curls ($16.5B = Wall of Receipts)
8 Overhead Presses (typo mistaking an $8B cut for an $8M cut) Repeat (x 2 . . . verified budget savings = $2B)
25s: High Knees (IC) – Coupon Squats (OMC), counting down/up by 5 25% cut to Federal workforce results in 1% cut to federal spending $500B added to budget deficit by expanding the 2017 tax cuts 25s: Coupon Press – Dips (OMC)

MARY:
LBCs x 15 (IC)
Reverse crunches (OMC)
Freddy Mercuries x 15 (IC)
American hammer x 15 (IC)
Plank (straight/middle, left arm up, straight/middle, right arm up, straight/middle) x 10 (IC, for each version) Outlaws, 10 clockwise & 10 counter clockwise (IC)
Scissors x 10 (IC)
Flutters, 10 long and slow, 10 fast (IC)

ANNOUNCEMENTS:
COT:

Tags: freestate, CashOnly, Horshack, Pigeon, Mumford, F3 Scabby, Dungeon Master

Date: 2025-06-23
AO: horizon-ao
Q: Classified
PAX: Kodiak, 3 mile, Poe, Fish Fry, Purple Rain
FNGs: None
COUNT: 6
WARMUP: Imperial Walker, Little Bitty Arm Circles, Down Dog, Up Dog, World’s Greatest THE THANG: Mosey
Bear Crawl, Crawl Bear, Frogger, Monkey, Crab Walks – each to the 18 and back.
Frankstein to the 50, Butt Kickers to the End Line, Skip to the 50, Run Backwards to the End Line.
Dora styler timer: Bear Crawl/Crawl Bear to the 18 – hold Glute Bridge; Frogger – Donkey Kicks, Monkey – Dirty Dogs
One partner both coupons to the 50, the other walk backward. Switch to the End Line. Each HIM with a coupon to the 50, dealers choice 1, 50 to End Line dealers choice 2. Coupon swings, coupons rows, coupon curls.
Mosey, carry new coupons back to the pile.
MARY: Flutter Kicks and Swimmers
ANNOUNCEMENTS: New rucking only, no beat downs, AO meeting at 0600 on Thursday at Horizon. Come for the walk if you don’t want to, have, or can’t ruck. Lot’s of open slots on the Q sheet. Stay tuned for 4 of July plans.
COT: Peer pressure can be positive or negative. F3 and the men of Horizon provide positive peer pressure. Be grateful for good peers and enjoy the day.

Tags: horizon-ao, Kodiak, 3 mile, Poe, Fish Fry, Purple Rain

Date: 2025-06-23
AO: acropolis
Q: Doodles
PAX: Rambler, Peanuts, Atlas, Mad dog
FNGs: None
COUNT: 5
Warmup
The usual
5 burpees for the stragglers.

Thang
>From goal line

Bear crawl/ Mike Ts – to 20 every 5 yds perform 5 mike Ts

Crab walk/ WW2s – to 40 every 5yds perform 5 WW2s

Broad jumps / burpees – to 60 every 5 yds perform 5 burpees

Lunge walk / Bonnie Blair’s – to 80 every 5 yds perform 5 BBs

Side shuffle / SSHs – to goal line every 5 yds

All done together

Did mosey back to other goal line

Repeat but to 10 yd line performing 10 reps of each exercise

At end we sprinted to 50, mosey to goal line then back.

Mary
Around the rosey.

Announcements
Float and Ruck
911 memorial

COT
1917 – In a game against the Washington Senators, Boston Red Sox pitcher Ernie Shore retires 26 batters in a row after replacing Babe Ruth, who had been ejected for punching the umpire.

Lesson be nice to people and give them the benefit of the doubt. As we age, we have a responsibility to be wiser than the young. Smarter not stronger.

Tags: acropolis, Rambler, Peanuts, Atlas, Mad dog